Looking to get into shape while at home?
Need a few exercises to work into your new home routine?
Were you previously a gym go-er now stuck not knowing what to do?
For a lot, us, staying fit and sticking to routines during this quarantine era can be a big struggle. Without our typical equipment, programs, and resources you might be thinking about what to do from here.
Fortunately, not only can you retain fitness while at home with minimal (or none) equipment, you can still make progress on your fitness goals and come out of this quarantine in the shape you want.
To help you get started on your stay-at-home fitness journey, we’ve compiled three routines ranging from beginner to intermediate experience level that you can do with virtually no equipment other than your own body, and some space.
Warm-Ups, Stretching
Whichever workout routine you decide to follow, they should all begin the same way, with warm-ups and stretching.
This is essential to loosen up your muscles and joints and reduce the risk of injury while working out. If you’re a beginner, pay extra attention to this as your body is not yet used to the impact and force.
A warm-up routine doesn’t have to be extensive, 5 or so minutes of aerobic activity and stretching will get your heart rate up and ready to dive into the rest of your workout.
Here’s a few mobility exercises to get you going:
- Hip extensions: 10 reps each side
- Hip rotations: 5 each leg
- Forward leg swings: 10 each leg
- Side leg swings: 10 each leg
1. Bodyweight for Beginners
Looking to get into bodyweight exercises for the first time? There’s no better place to start your stay at home fitness journey.
- Bodyweight squats: 20 reps
- Push-ups: 10 reps
- Walking lunges: 10 each leg
- Dumbbell rows (using a water jug, gallon of milk, or another moderately heavy object): 10 each arm.
- Plank: 15 seconds
- Jumping Jacks: 30 reps
Perform each exercise slowly and focus on the form. If you’re unfamiliar with any of hte individual activities, search on YouTube to see it done properly. In between each exercise, rest for about 30–60 seconds, then move on to the next one.
Repeat until all exercises are completed, take a 2-minute rest, then repeat the cycle again 2–3 more times depending on energy and experience levels.
2. The 15 Minute “Anywhere” Workout
This is the go-to workout for travelers. If you’re stuck in a hotel room, or your own bedroom, this is a quick and easy 15-minute workout that will have you feeling a lot better than you did before.
We’ve broken it down into two levels based on your experience, feel free to try both to see which is the better fit for you.
Level 1
- Bodyweight squats: 20 reps
- Incline push-ups: 15 reps (feet on the floor, your hands on edge of bed or desk)
- One-arm rows: 10 reps (each arm, use a suitcase, or another bag as your weight)
- Reverse crunches: 10 reps
Level 2
- Overhead Squats: 25 reps
- Push-Ups: 20 reps
- Inverted Rows (using a desk or table): 10 reps
- Reverse Crunches: 15 reps
For these particular routines, whichever level you choose, simply set a timer for 15 minutes and repeat the routine until you simply can’t anymore.
3. High-Intensity Interval Training
High-Intensity Interval Training is a form of interval training where you alternate short periods of anaerobic exercise followed by shorter periods of rest.
Scientifically speaking, this is the fastest way to see results in a short period of time as it’s pushing your muscles to a “safe overload.”
You can mix in multiple exercises, or just stick to one per session, whatever your like. Below is a list of exercises to choose from.
Perform 20 reps, rest for 30–60 seconds, and repeat until fatigued.
- Burpees
- Jumping Jacks
- Push-Ups
- Butt Kicks
- Chair/Bench Dips
- Planks
Cool Down
After completing your workout routine, be sure to incorporate some sort of cool down. This could be as simple as a 5-minute walk to lower your heart rate, followed by some static stretching like toe touches.
No matter which routine you choose, be sure to increase the difficulty in some way (more reps, more sets, or more difficult exercises) to ensure you’re making progress.
