The monsoon season is not the easiest time to stay active. Skipping workouts becomes too easy when the roads are flooded, the gym feels too far, or the weather is just plain gloomy. But here's the good news: you can still stay fit, feel energetic, and move your body—all from the comfort of your home.
With gym attendances dipping nearly 60% during heavy monsoons, home exercise isn’t just convenient—it’s essential.
In fact, some of the best home workouts require zero equipment, minimal space, and just a little motivation (plus cute activewear helps too—more on that in a bit). Let’s break it down.
Build a Balanced Home Workout Routine
A solid routine is the foundation of consistency. The key is to include variety: cardio to get your heart pumping, strength to build muscle, and mobility for flexibility and recovery.
Here’s a simple format to follow 3–5 days a week:
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Day 1: Cardio
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Day 2: Lower Body Strength
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Day 3: Core + Mobility
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Day 4: Upper Body Strength
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Day 5: Full Body Flow / Rest
Mix and match based on your energy levels. Remember: consistency matters more than intensity.
Cardio at Home: Rainy Day Energy Boosters
Monsoons may slow things down, but your heart rate doesn't have to. Cardio is a great way to fight off that sluggish, rainy-day mood. And the best part? No treadmill needed.
Try these:
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High knees or jogging in place
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Jumping jacks
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Skaters
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Mountain climbers
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Dance workouts (even freestyle counts!)
Just 15–20 minutes can lift your mood and get those endorphins flowing.
Pro tip: Wear breathable, sweat-wicking activewear from IRORUN like sports bras that stay put through jumping jacks to stay comfortable. The last thing you want is clingy, damp clothes during a cardio session.
Strength Training: Sculpt and Strengthen Without Weights
No gym? No problem. Bodyweight strength training is one of the best home workouts to tone up and build lean muscle.
Here’s a quick set you can do:
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Squats
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Glute bridges
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Push-ups (knee or full)
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Plank shoulder taps
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Wall sits
Do 3 sets of 10–12 reps each. Over time, add resistance bands or increase reps for progress.
IRORUN’s seamless leggings, supportive compression t-shirts and sport tops are made to stretch and hold through every squat, lunge, and press—because the right gear keeps distractions away.
Core Workouts: Strengthen From the Center
Your core isn’t just about abs—it’s your entire midsection, crucial for posture, stability, and even digestion. The monsoon is a great time to build a strong foundation.
Try this mini circuit:
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Forearm plank (30 sec)
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Bicycle crunches (20 reps)
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Leg raises (10–15 reps)
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Russian twists (with or without weights)
These exercises are low-impact and space-efficient, making them perfect for home workouts. You can seamlessly pair our co-ord sets to wear straight into your Zoom call or coffee run right after your workout.
Flexibility and Mobility: Move With Ease
Often overlooked but extremely essential, mobility work helps your muscles recover, improves flexibility, and reduces soreness from strength workouts.
Include 10–15 minutes of:
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Dynamic stretches
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Yoga flows (sun salutations, cat-cow, downward dog)
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Foam rolling or stretching
Rainy days are perfect for slowing down and reconnecting with your body. Pair this with calming music or even a podcast for that feel-good post-workout glow.
Create Your Own Workout Space
Even if your living space is tight, dedicate a small corner as your "movement zone." A yoga mat, a towel, a bottle of water, and your IRORUN set is honestly all you need to build a feel-good, results-driven routine.
IRORUN Tip: Dress the Part, Even at Home
We get it—when you’re working out at home, it’s tempting to wear old tees and pajamas. But here’s the thing: what you wear affects how you show up.
At IRORUN, we design activewear that’s functional, flattering, and actually affordable—because you deserve gym-quality gear whether you're working out at home or in a studio.
From sweat proof fabrics to non-see-through and breathable pieces, our gym wear for women is made for real movement. And judging by the response from our community, they’re making a difference—one squat at a time.
Final Thoughts
Don’t let the rain wash away your motivation. Some of the best home workouts are the ones that fit your lifestyle, your mood, and your space. Move daily, even if it’s just 20 minutes—it all adds up. And if you need a little push, IRORUN’s Activewear has got you covered, quite literally.
