10 Easy Anaerobic Exercises at Home You can Try
An anaerobic exercise is any exercise that involves short, fast, high-intensity exercises that don’t require your body to use oxygen. This type of exercise is similar to aerobic exercise but with a different level of energy. An anaerobic exercise breaks down glucose for energy without using oxygen. In this article, you will find easy anaerobic exercises at home that you can try. Anaerobic exercises include high-intensity interval training (HIIT), weight lifting, circuit training, and other forms of strength training.
You do not necessarily have to register at a gym to do anaerobic exercises, you can as well do them at home. So if you have been going out for your anaerobic exercises, this article about easy anaerobic exercises at home is for you.
Anaerobic Exercises to Do at Home
1. Skipping or Jumping Rope
This is one of my favourite easy anaerobic exercises at home. This is because it is a full-body exercise that involves the movements of both the arms and legs. Skipping or Jumping rope helps improve the heart, helps you lose weight, reduces the risk of diabetes, and improves body composition.
A study has shown that this anaerobic exercise will also enhance your endurance level, quickness, jumping ability, and athletic performance. Jump ropes are available on Amazon for $15.99
2. Squat Jump
A squat jump is an exercise you can include in your easy anaerobic exercises at home workout plan. This exercise works on the lower body muscles.
It also helps to increase blood flow and improve the oxygen in the lower body muscles.
Push ups engage your chest, shoulders, arms and core, and are ideal for at-home workouts. Push-ups are an excellent workout routine because they work multiple parts of your body.
Another body weight exercise that engages multiple muscle groups is pull-ups. This anaerobic exercise is similar to push-ups. They work your back, shoulders and arms, specifically targeting your traps and lats.
Burpees is a combination of pushup and jumping. This exercise helps improve your strength and conditioning by engaging your legs and core.
A study showed burpees increase very good strength endurance in a 3-minute Burpee test conducted by the Journal of Human Kinetics.
This test includes 3862 women and 5971 men, aged between 18 to 25, from different countries like Poland, Great Britain, Hungary, and Serbia.
Another easy anaerobic exercise at home is squats. Squats are a powerful form of exercise that boosts lower body strength. You can squat with or without a weight, depending on how easy you want it to be.
Squats with weight are referred to as weighted squat, while squats without weight are referred to as a body weight squat.
7. Dumbbell Weight Training
Dumbbell Weight training is also considered an anaerobic exercise because it requires carbohydrates and fats for energy instead of oxygen.
You don’t necessarily have to go to a gym for your dumbbell weight training, if you have dumbbells, you can do strength training anaerobic workouts at home.
8. Side to Side Lateral Run
The anaerobic lateral running exercise works on your entire body, especially the lower body.
Side to side run or lateral drills can be done to increase agility, stamina, power which would help improve overall athletic performance.
Planks are another form of anaerobic exercise you can do virtually anywhere by holding yourself off the ground on your elbows and contracting your core muscles.
This exercise increases your core strength.
10. High-Intensity Interval Training
High-intensity interval training (HIIT), transforms typical aerobic exercise into an anaerobic exercise by interchanging high bouts of movement with periods of rest. For instance, an individual would complete a normally considered aerobic exercise, such as cycling, in high bursts of energy.
There are tons of anaerobic exercises you can do both at home and at the gym, but this article focuses majorly on the easy anaerobic exercises at home. Feel free to comment below and share your experience on which anaerobic exercise you find easy.