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Rainy Day Fitness: Indoor Workouts to Stay Active and Healthy

Clouds can appear at any time, and heavy rain showers may ensue. This rainy surprise not only disrupts our daily routines but also has a negative impact on our well-being. During rainy days, some people tend to indulge in unhealthy eating habits, consume more hot beverages like tea and coffee, and limit their visits to the gym. However, when it comes to maintaining a healthy body and a great physique, nothing should hinder men from engaging in indoor exercises.

Engaging in indoor workouts during rainy days is the key to ensuring that men stay fit and content during this gloomy season.

Therefore, here are some straightforward indoor exercises that can help men regain their fitness and well-being without letting rain be an excuse.

Spot Jogging

Spot jogging is one of the few simple yet effective exercises that men can do anywhere, even in their living rooms. Spot jogging is a great pre-workout exercise to prepare one for the main event. It warms up and stretches your body, creating heat, which is good for burning calories. It is said that 30 minutes of spot jogging can help men burn more than 200 calories. However, it is subjective to your speed and strength. It works like a replacement for a treadmill, where you use your own body without depending on a machine.

To do spot jogging, bend a little and lift your knees one by one while standing at one location. You should also use your hands to move forward and backward to gain speed and momentum.


Skipping is another fun and high-calorie-burning workout that improves cardio-respiratory fitness and brings flexibility and coordination to the body. Skipping is high-impact cardio that helps men strengthen their bones while reducing excessive weight in the lower body, including the thighs, hips, and sides. Skipping can be easily done on a balcony or any free space that doesn’t have any obstacles on the roof or nearby.

A man doesn’t need to invest a lot to perform this exercise, except for buying a skipping rope that is affordable. Skipping for an hour can help you lose more than 500 calories, which is more than any other cardio.

For skipping, men need a strong rope that needs to be circulated in motion and take a jump when it hits the ground. However, men need to be careful during jumps, as they should land softly without hurting their ankles and knees.

Strength Training

It is a complete myth that strength training can only be performed in gyms where there are heavyweights available. One can perform strength training at home as well. The simple body-led weight training exercises are push-ups, sit-ups, squat jumps, burpees, and pull-ups. You don’t need to depend on or invest in heavy equipment to perform these exercises. A good exercise mat can be sufficient to perform these exercises without any hindrance.

An hour of effective, rigorous weight training can help you lose more than 200 calories.


Many men are now switching to yoga for strengthening and toning their bodies. While it adds to the muscles, it is also effective for mindfulness and creating awareness. It also increases the blood flow in your body, leading to a better sexual life. Yoga can also be performed in the limited space available inside the house with the help of just a yoga mat.

Simple sun salutations, yoga poses, and stretches, coupled with meditation, can really energize men to perform daily tasks with energy and calmness. An hour-long yoga class is effective for a complete-body workout.

If any man is new to yoga, he can take the help of professionals via YouTube videos, free mobile apps, and online classes provided by various experts.


Planking is a great finisher for any workout that adds power to the entire body. This is a challenging workout that works on core muscles like the abs, stabilizer muscles, and back. Additionally, planking teaches patience and increases the ability to focus. It needs a space equal to your length, as you need to lie down on the floor to perform this, preferably on a mat or yoga mat.

To do planks, you need to come on all fours with the help of your elbows and toes, and you need to balance your body with their help. You need to stay in the same position for at least a minute, or more if your body permits. This can be performed a couple of times for effective results.


It is important to understand that a great physique is built with consistency, and men need to be truthful with their bodies and workout regimes. While the intensity, repetitions, and force come later, a simple workout regime also adds strength to the body. So don’t divert from your long-term goals and perform your indoor exercises. Don't let the rain be an excuse.

Written by: Bhawana Anand

Edited by: Aniket Joshi

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