If you’re a busy dentist, it’s easy to feel as though you have no time to be active outside of your dental office.
After commuting to and from your practice and putting in a full day’s work, who wants to spend an hour sweating it out at the gym?
The good news is that you don’t have to go to the gym to get in a good workout. There are lots of ways to stay healthy and active without even leaving your house!
Read on to learn about ten of the home workout routines for busy dentists (and busy folks in general).
Equipment-Free Home Workout Routines
Some people make the excuse that they can’t work out at home because they don’t have any exercise equipment. Well, that excuse won’t fly any longer now that you have these two workouts in your arsenal.
All you need for this workout is your own bodyweight.
Start with a five-minute warmup — run in place, jog up and down the stairs, do some leg and arm swings — the goal is just to get your blood flowing.
Then, move into the workout:
- 20 squats
- 10 push-ups
- 20 walking lunges
- 15-second plank hold
- 30 jumping jacks
Try to move through the circuit with little-to-no rest between each exercise. Rest for one minute when the circuit is complete. Then, repeat this circuit three times.
The only piece of equipment you need for this workout is your couch. A chair will also work, though.
This workout consists of the following exercises:
- 20 couch kicks: Sit on the edge of the couch and lower your body as though you’re doing a tricep dip. Hold the “dip” position with your knees bent at 90-degrees. Then, kick your legs straight in front of you, starting with your right leg.
- 40 remote control punches: Stand in front of the TV holding the remote in your right hand. Do 4 punches to the front, then switch arms and do 4 with your left. Continue alternating until you’ve done 40 total punches.
- 20 couch mountain climbers: Turn to face your couch and get into a plank position with your hands resting on the edge. Pull your right knee in toward your chest, then switch and bring your left leg in. Continue alternating legs for 20 reps.
Do these exercises with little-to-no rest in between. Rest for one minute when the circuit is complete, then repeat the circuit three times.
Strength Building Home Workout Routines
If you do have some workout equipment available, you can try these at-home strength building routines:
Workout with Weights
Grab a pair of dumbbells and give this circuit a try:
- 8-12 chest presses
- 8-12 single-arm rows
- 8-12 overhead presses
- 8-12 hammer curls
- 8-12 tricep kickbacks
- 8-12 Romanian deadlifts
- 8-12 goblet squats
- 8-12 walking lunges
Rest for 30 seconds between each exercise. Repeat this circuit three times through.
Workout with Resistance Bands
You can also build strength using resistance bands. If that’s all you have available, this workout will get the job done:
- 20 ankle jumping jacks (loop resistance band around ankles)
- 20 lateral banded walks
- 20 standing glute kickbacks
- 20 squats with a lateral leg lift
- 20 clamshells
- 20 glute bridges
- 20 fire hydrant kicks
- 20 donkey kicks
Do each exercise with little-to-no rest in between. Repeat the circuit three times.
Cardio-Focused Home Workout Routines
If burning fat or increasing your endurance is your main goal, these cardio workouts are a great option.
HIIT (high-intensity interval training) workouts are a great option for burning more fat in a short period of time.
To do a HIIT workout at home no equipment, simply pick a cardio exercise (running, power walking, jumping jacks, high knees, etc.) and follow this outline:
- Do the exercise for 20 seconds, pushing yourself to about 80 percent of your maximum workout capacity
- Rest for about 60 seconds
- Repeat for 5-10 rounds
Remember to really push yourself when you’re doing the exercise. It should only be sustainable for about 20 seconds before you need to take a break.
If you have access to a treadmill, use it to do HIIT or steady state cardio.
Using the treadmill by itself can be boring, so try watching your favorite TV show or reading a book at the same time.
If you need more help blocking out distractions during your home workout, try using some noise canceling headphones. A quick search online will help you find out more info on the best ones for your workouts.
Home Workout Routines to Help You Destress
Exercise, in general, is a great stress reliever. But, some workouts are better than others for helping you relax at the end of a long day. Give one of these workouts a try if you’re in need of a little R&R.
This basic yoga routine is perfect for people who just want to relax and get their blood flowing a little:
- Cat-cow stretch for 4-6 breaths
- Hold child’s pose for 5-10 breaths
- Hold side child’s pose for 3 breaths on each side
- Repeat 4-8 sun salutations
- Hold bridge pose for 3 breaths
- Hold supine spinal twist for 5 breaths on each side
- Hold corpse pose for 3-5 minutes
Do this routine regularly and you’ll feel more flexible and at ease in no time.
Pilates is another great, low-impact option for people who want to move without breaking too much of a sweat. This pilates sequence is perfect for beginners:
- 10 pilates roll ups
- 10 sets of pilates hundreds
- 20 single-leg stretches
- 20 double-leg stretches
- 20 criss-cross crunches
- 10 pilates teasers
- 10 planks with pilates pushups
- 10 shoulder bridges
These pilates movements are especially good if you struggle with back or knee pain.
Fast Home Workout Routines
If you’re in need of a quick workout, these two routines are great options. You can even squeeze them in during commercial breaks.
This five-minute routine is easy to do while you’re catching up on your favorite TV shows:
- 20 squats
- 15 mountain climbers
- 10 push-ups
- 5 burpees
Do this routine during each commercial break and you’ll have gotten in a great workout without even realizing it!
20-Minute Bench Workout
All you’ll need for this workout is an exercise bench or sturdy chair.
- 1 minute of squats (squat low enough for your butt to touch the bench)
- 1 minute of single leg squats (30 seconds each leg)
- 1 minute of tricep dips
- 1 minute of pushups (place hands or feet on the bench)
- 1 minute of mountain climbers (place hands on the bench)
Rest for one minute after you’ve completed all the exercises, then repeat the circuit two more times.
Looking for More Advice?
These home workout routines can help you get started on your journey to be a more active individual. But, are you in the market for even more advice on how to improve your dental practice while also maintaining your own health?
If so, be sure to check out our blog today for all kinds of tips and tricks that busy dentists will love.