With the ongoing COVID-19 pandemic, gym and recreation centre closures, and cold weather setting in, it’s even harder to get motivated to exercise these days. The good news is that if you need a motivational boost to get active or want to get motivated to exercise at home, music might be the secret ingredient. 

While outdoor cricket in the winter would result in no-shows and indoor kabaddi is simply a no-go right now, there are still easy ways you can get moving. I’ve come up with a quick workout routine you can do at home and paired it with a few high energy songs to help amp you up while you exercise. 

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The easy 15 minute routine you can do right now

Mountain Climber Exercise
The Mountain Climber

Mountain Climber

Song: “Power is Power” by SZA, The Weeknd, and Travis Scott

Duration: 5:15 mins

  • Get on your hands and toes. Bring one knee to your chest and extend it back out, then bring your other knee to your chest and extend it back.
  • This can be done slowly or to amp it up you can turn it into a fast jogging type motion.
Jumping Jacks
The Jumping Jack

Jumping Jacks

Song: “Bombay to Punjab” by Deep Jandu

Duration: 3:25 mins

We all know jumping jacks, but to take it up a notch, try the overhead press jack.

Overhead press jack:

  • Hold a weight and press it over your head with each jump.
  • Don’t have a weight? Simply extend your arms up above your head with each jump.

You also can try the step jack.

Step Jack:

  • Instead of jumping both feet out at the same time, you step one foot to the side, bring it back to the starting position, and then step the other foot out to the side.
Man doing sit ups
The Crunch

Crunches / Sit Ups

Song: “Bambholle” by Viruss

Duration: 3:38 mins

  • How many can you do? Find out your baseline and then increase that number by 3 every time. Crunch is the easier version where you lift your torso up part way. The sit up brings you up all the way.
  • If you want to make it more intense you can add your legs in. By pulling one knee up to your elbows with each sit-up and switching knees each time, this creates a dynamic exercise.
Man in plank position
The Plank

Plank

Song: “Fight Back” by NEFFEX

Duration: 3:20 mins

  • Finish this routine off with a good old fashioned plank. See how long you can hold it, and every day you do it, try increasing this number by 5 seconds.  
  • This is the perfect zone out to the music type of exercise. The more your mind is into the song, the less you’ll be feeling the strain and the longer you should be able to work your core.
  • Break for 20-30 seconds, and then hold the plank for as long as you can. Repeat until the song is over. Mind over matter!

Here’s what you need to know about the effects of music on exercise 

McMaster University researchers explored the effects of music on exercise, and it turns out that listening to music can boost your desire to participate. This is great news because who couldn’t use an extra push to get moving these days.

Studies also show that faster-paced music tends to help improve athletic performance. Not only will music get you going, but it may also give you more bang for your buck while exercising. So crank up those beats and get your sweat on!

May the routine be with you

Yoda may have said, “May the force be with you,” but wise are the ones who find the strength within to create a routine they can stick to. If you’re having trouble finding the motivation to get out of bed and exercise, there are ways to make it easier on yourself.

Get your workout gear ready the day before. This may seem like it shouldn’t make a difference, but trust me, it does. Stumble out of bed, throw on your workout clothes, and you’re halfway there! 

Have your playlist loaded up and waiting for you. Next time you’re laying in bed thinking about exercising but just can’t seem to get up and get moving, blast that playlist, and it’ll have you up and at ‘em in no time.

Setting a routine is a no brainer. You might not even realize that it only takes 5 seconds to put a plan into action. That way, all you have to do in the morning is get up, and the routine will take over, especially the more often you do it.

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Are 15 minutes of exercise a day enough?

Man sitting on yoga mat

The truth is, you don’t need to start off with an hour of exercise a day to notice positive changes. All the exercise you do in a week adds up. 15 minutes of moderate to vigorous activity is manageable, and doing so can help create the desired effect on our health.

The Heart and Stroke Foundation recommends that you get active at least 150 minutes per week or 30 minutes per day. It doesn’t need to be a continuous exercise. Build on my 15-minute routine by taking a 15-minute brisk walk around the block, and you’ll hit the 150-minute mark in no time!

A few minutes of exercise can reduce the risk of many health complications such as stroke, coronary artery disease, hypertension, colon cancer, osteoporosis, etc. When you think of it that way, why not get your body moving?

What type of music do you like to listen to when you work out? Share your suggestions in the comments below!

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