6 best home workouts to try during high AQI levels

When the air quality outside decreases due to high AQI values, remaining active becomes difficult. Exposure to filthy air can impair our health, thus it is critical to stay indoors and avoid outside activities during these periods.
Just because the weather outside isn’t conducive to a jog doesn’t mean we must skip our workout. Numerous excellent home workouts can keep us healthy, and uplift our mood while improving our lung health without requiring us to leave the house. Here are 6 great workouts to try during days when air quality isn’t at its best.

Yoga is an ideal home workout when air quality is poor because it not only keeps you active but also helps calm your mind. The practice involves gentle stretches and breathing exercises. It will also help in improving flexibility, strength, and lung capacity. Poses like the Downward Dog, Warrior Pose, and Child’s Pose are great for a full-body workout, while pranayama (breathing exercises) can help improve our respiratory health.

Bodyweight exercises like squats, lunges, push-ups, and planks can provide a full-body workout at home without the use of any equipment. Circuit training is a set of workouts performed back-to-back with little breaks, which raises our heart rate and burns calories. Try a 20-minute cycle of 15 squats, 10 push-ups, 20 lunges (10 per leg), and a 30-second plank. Repeat the circuit three to four times for a sweat-inducing, satisfying workout.

If you have an indoor stationary bike, cycling can be an excellent way to keep up with your cardio routine when the air quality is bad. It’s a low-impact workout that’s easy on the joints while still providing a great cardiovascular challenge. Set the resistance level to medium or high, and aim for intervals of 30-60 seconds of intense pedalling followed by 30-60 seconds of rest. This workout not only helps burn calories but also strengthens your legs and core, providing a full-body burn.

Dance workouts, like Zumba or dance cardio routines, are an enjoyable way to stay active indoors. Dancing combines aerobic movements with rhythm, helping you burn calories while having fun. Put on your favourite music or follow along with online dance workout videos that suit your taste – from hip-hop to Bollywood dance routines.

Pilates is a low-impact exercise that focuses on building core strength, flexibility, and overall body toning. It involves controlled movements and breathing techniques that engage deep muscles, especially in the abdomen and back. Whether you follow an online class or create a routine using basic moves like the Hundred, Leg Circles, or Roll-Ups, Pilates helps enhance your posture and balance, while being gentle on your joints. It’s a suitable workout for all fitness levels and perfect for doing at home during high AQI days.

Skipping rope might seem like a childhood pastime, but it’s also a highly effective cardio workout that can be done indoors. It increases your heart rate, burns calories quickly, and strengthens your legs, core, and arms. Start with shorter intervals, like one minute of skipping followed by a 30-second rest, and gradually increase the duration as you get more comfortable. Skipping in a well-ventilated indoor space can give you the benefits of a cardio workout without exposing yourself to harmful air pollution.