Best exercises to lose weight, build muscles: Try these 6 indoor workouts for the rainy days

Push-ups: Strengthen your upper body, including the chest, shoulders, and triceps.

Squats: Target your thighs, hips, and buttocks.

Lunges: Enhance leg strength and improve balance.

Planks: Build core strength and stability.

Performing these exercises in sets with repetitions tailored to your fitness level can yield significant results.

Yoga and pilates

Best exercises: Yoga and Pilates are perfect indoor workouts that promote flexibility, strength, and mental well-being. Both practices can be performed with minimal space and equipment (Image: Canva)

Yoga and Pilates are perfect indoor workouts that promote flexibility, strength, and mental well-being. Both practices can be performed with minimal space and equipment.

Yoga: Focus on various poses (asanas) and breathing techniques to enhance flexibility, balance, and relaxation. Poses like the downward dog, warrior, and child's pose are great starting points.

Pilates: Emphasise core strength, flexibility, and overall body conditioning. Exercises such as the hundred, roll-up, and leg circles target different muscle groups and improve posture.

Consider following online classes or using apps that guide you through these practices, ensuring proper form and technique.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is an excellent way to get a full-body workout in a short amount of time. HIIT involves alternating between short bursts of intense activity and periods of rest or low-intensity exercise.

Jumping jacks: Elevate your heart rate and improve cardiovascular fitness.

Burpees: A full-body exercise that combines a squat, push-up, and jump.

Mountain climbers: Engage your core, shoulders, and legs.

A typical HIIT session can be as short as 15-20 minutes, making it perfect for busy schedules. The high intensity ensures you burn calories and build strength efficiently.

Indoor cycling

Best exercises: indoor cycling is a fantastic way to maintain cardiovascular health during the monsoon (Image: Canva)

If you have access to a stationary bike, indoor cycling is a fantastic way to maintain cardiovascular health during the monsoon. Cycling provides a low-impact workout that can be tailored to your fitness level.

Warm-up: Begin with a gentle pace to get your muscles ready.

Intervals: Alternate between high-intensity sprints and moderate cycling to maximise calorie burn.

Cool-down: Gradually reduce your pace to bring your heart rate down.

Indoor cycling classes, available online or via fitness apps, can provide guided workouts that keep you motivated and challenged.

Dance workouts

Dance workouts are a fun and effective way to stay active indoors. They combine cardio with rhythm, making exercise enjoyable.

Zumba: A high-energy dance workout that incorporates Latin music and moves.

Hip-hop: Learn dance routines that work your entire body.

Dance cardio: Follow routines that blend various dance styles for a full-body workout.

Online dance classes or dance workout videos are great resources to follow along with from the comfort of your home.

Strength Training with Minimal Equipment

Strength training does not necessarily require a fully equipped gym. With a few pieces of equipment, you can perform a variety of exercises to build muscle and strength.

Dumbbells: Use them for exercises like bicep curls, shoulder presses, and tricep extensions.

Resistance bands: Great for adding resistance to exercises such as squats, leg lifts, and chest presses.

Kettlebells: Ideal for swings, deadlifts, and kettlebell squats.

Ensure you use the correct form to avoid injuries and maximise the benefits of your strength training routine.