Switch up your gym sessions with 4 alternative workouts
We get how intimidating it can get to work out in a room filled with both bodybuilders and lean gym junkies. Despite all the temptations from gym membership discounts, it’s certainly not the only option to get that dream body of yours.
As Singapore gradually eases on its measures to curb the pandemic, more classes are now open to the public whilst maintaining a safe distance. Thus, we drew down to four alternative workouts below in exchange for the gym. Also, it doesn’t matter if you aren’t physically fit but instead, it all boils down to your desire to lead a healthier lifestyle.
Some days, all you need is an alternative outlet to vent out your anger. Thus, get a grip, don a pair of gloves and punch it out on the ring or spar with someone in the arena.
Benefit 1: Better hand-eye coordination
Hand and eye coordination may seem rather subtle to fuss about on a daily basis. Little did you know that with better coordination, it subconsciously improves one’s gross and fine motor skills, which further enhances one’s reflexes and reaction time — for example, reacting to the traffic light whilst behind the wheels.
Benefit 2: Improved total body strength
All that punching, kicking and jumping undeniably requires substantial amounts of strength. Most boxing gyms also incorporate other strength training, namely squats, planks and pushups, which relatively feels like another day at the gym but in this case, double the intensity.
Calories burnt: Up to 525 calories per hour (boxing), 745 calories per hour (sparring) and 1200 calories per hour (in the boxing ring).
This indoor cycling class is where a group of enthusiasts or anyone fond of the activity regardless of their expert level casually jam to the song being played whilst working your legs on the bike peddles.
Benefit 1: Strengthened cardiovascular muscles
Just like running, swimming and elliptical training, the spin class does the same at strengthening one’s cardiovascular muscles. Essentially, that refers to the heart and lungs that are vital for pumping blood throughout the body. Ideally, it suits an individual who is looking to get some cardio workout done.
Benefit 2: The six-pack cheat-sheet
In addition to securing a leg day workout, the spin class works on your abdominal muscles as you maintain a grip on the handles. It’s certainly a slower route to getting a six-pack as compared to attending a High-Intensity Interval Training (HIIT) session but over time, it is proven to get you looking lean and ready to slay any outfit.
Calories burnt: A 30-minute spin class burns between 400 to 600 calories.
Like you, we’re relatively surprised that float-fit exists, but it’s said to offer two variations — float-fit HIIT workout and float-fit yoga. The class is conducted on the surface of a pool whilst you balance on the aqua base; the world’s first floating exercise mat.
The benefit of float-fit yoga
Performing any type of yoga workout indeed improves one’s flexibility. Adding on, it’s crucial to constantly loosen up your joints and muscles so they don’t get easily cramped and malfunction as you age. Above all, yoga also helps to strengthen the lower-body muscles such as the ankle and knees so that you are less prone to injuries.
The benefit of float-fit HIIT
Undergoing HIIT workouts such as burpees, lunges, squats and mountain climbers are tiring as it is, and what more whilst balancing on the aqua base. These HIIT workouts involve short bursts of intense exercise alternated with low-intensity recovery periods. This way, you burn more calories despite clocking lesser hours of workout.
Calories burnt: Workouts in water are generally known to burn three times more calories than workouts on ‘land’. HIIT workouts could burn up to 500 calories per 30 minutes whilst yoga burns between 180 to 400 calories depending on the duration.
Image: Didier Messens/Getty Images
Who knew that hula hoops that we used to play with as a child would be incorporated into our workout as an adult. With that being said, the aerial hoop was first introduced in 1955 by the renowned circus company, Cirque Du Soleil. Since then, it has been a mainstay of circus acts under the Chapiteau (big circus tent) till the present day.
Primarily, during the workout, an individual suspends on the hoop as they perform some tricks and poses. Undeniably, it does seem like a dangerous sport but rest assured there’s always a mat placed below the hoop for you to land on if you lose your grip.
Benefit: It is similar to rock climbing where one gets to work on agility and endurance. As you constantly have to lift yourself up whilst keeping your form, count this as an alternative upper body workout as you stretch beyond your limits.
Calories burnt: 300 to 400 calories per hour.
Feature image: @guavapass