The monsoon season brings a refreshing change with its cool breezes and revitalizing rains. However, it also comes with its own set of challenges, such as waterlogged streets, traffic snarls, and the sheer inconvenience of stepping out for your regular gym sessions. But don't let the rainy weather put a damper on your fitness routine!

You can create an effective workout regimen right at home. Home workouts offer flexibility and convenience, allowing you to stay on track with your fitness goals without worrying about the weather. Whether you have a well-equipped home gym or just a small space in your living room, there are plenty of exercises you can do to keep your body in shape.

We got in touch with Gauthaman Ramesh, Fitness Expert at The Cult who shares seven exercises that you could do at home that can help you achieve a well-rounded, full-body workout.

Squats: Simple bodyweight squats are an excellent leg workout that works the quadriceps, hamstrings, and glutes, among other key leg muscles. It is simple to perform, accommodating varying levels of fitness. Hold a weight, such as a book bag, to make it interesting. Use a chair or other support to make it easier. Try to complete three sets of five to ten repetitions.

Lunges: Lunges work the same muscles as squats but they also work on your core and coordination. Moreover, they are excellent for targeting your legs and improving overall stability. You can challenge yourself by adding weights - like a 2-4lts filled water bottle, books, etc. Like squats, perform 3 sets of 5-10 reps to pump up that core.

Push-Ups: Push-ups are a great upper-body exercise that also engages your core. They can be adapted to suit your fitness level by trying different variations such as knee push-ups for beginners or diamond push-ups for advanced exercisers. Aim for 3 sets of 5-10 reps. Push-ups strengthen your chest, shoulders, triceps, and core.

Plank: The most challenging yet fun exercise to hit that core, posture, and stability. Hold the plank position for 3 sets of 30 seconds to 2 minutes. This exercise strengthens your core, shoulders, and back, making it a great addition to your home workout routine.

Mountain Climbers: A dynamic cardio exercise for your core. They can be modified with different variations to adjust the intensity. Perform 3 sets of 5-10 reps. This exercise boosts cardiovascular fitness and strengthens your core and leg muscles.

Glute Bridges: For the glute muscles, which are crucial for overall leg strength and body posture. This exercise also works the hamstrings and lower back. Complete 3 sets of 5-10 reps. Glute bridges help improve your posture and strengthen the lower body.

Lateral Shuffle: To work on your mobility and agility on different planes of motion. Lateral shuffles can help prevent injuries by enhancing your side-to-side movement. Perform 3-4 sets with 30-second intervals. This exercise boosts cardiovascular fitness and enhances lateral mobility.

Gauthaman shares how you can plan the routine:

● Start with 5-10 minutes of light cardio such as jogging in place or jumping jacks to get your heart rate up and muscles warmed.

● Main Workout:

- Bodyweight Squats: 3 sets of 5-10 reps

- Lunges: 3 sets of 5-10 reps (each leg)

- Push-Ups: 3 sets of 5-10 reps

- Plank: 3 sets of 30 seconds to 2 minutes

- Mountain Climbers: 3 sets of 5-10 reps

- Glute Bridges: 3 sets of 5-10 reps

- Lateral Shuffle: 3-4 sets with 30-second intervals

- Finish it with 5-10 minutes of stretching to improve flexibility and aid in recovery.