With the gym being closes due to the COVID-19 outbreak, many people are seeking a way to physically work their bodies from home. To avoid gaining excess weight, some people have taken to YouTube, exercise apps, or other online sources to find at home workouts. Although switching to only at home-work outs is tough, establishing a workout routine could help to ease anxiety to cope with the ongoing pandemic. People can still workout from the comfort of their home despite having no weights. Below are some exercises and tips about staying healthy during quarantine.
Stay at-home workout routines are not an uncommon thing. Many people enjoy working out at home and avoid going to a gym. The easiest way to start your at-home fitness journey is to participate with an instructor-led video. These are usually prerecorded videos but can be live. These videos usually last typically 25-45 minutes. These types of videos also require little to no actual fitness equipment. Some videos require a membership or subscription, but most providers are offering them for free during the current outbreak.
According to Healthline, these are some of the 10 essential exercises to help give you that full-body workout that you can do at home without equipment. Let’s get started.
The first exercise is lunges. Not only will lunges get the blood flowing throughout your body, but they will increase your strength in the legs and glutes. First, start by standing with your feet shoulder-width apart. Your arms should be at your sides. Next, take a step forward and bend your knee. Stop when your thigh is parallel to the ground. Do not let your knee extend past your foot. Finally, repeat with the next leg.
Pushups are a really basic and effective way to work not only your arms, but your core. To do a pushup, you want to start in a plank position. Tighten your core, bend your elbows and lower your body to the floor. After your chest touches the floor, extend your elbows to return to your starting position. Try to keep your elbows close to your body when performing a pushup. You can always modify the exercise by starting on your knees, instead of your feet.
Squats are used to increase your lower body and provide a way to work your core. Squats also provide flexibility in your lower back and hips. To perform a squat, start by standing straight. Your feet should be slightly wider than shoulder-width apart. Bend your knees, imagining you are sitting in a chair. Then come up to the original position.
Burpees act as a super effective whole-body move that provides a great source of cardiovascular endurance. Start by standing with your feet shoulder-width apart. Your arms should be down at your sides. Then, begin to bring your arms out front while squatting down. When your hands reach the floor, extend your legs out back to go into the pushup position. Perform a pushup then come up. From here, jump up.
Another basic exercise is the sit-up; however, sit-ups are an easy way to workout your abdominal muscles. To perform a sit-up, start by lying on the ground. Your knees should be bent but have your feet flat on the ground. Most people prefer to rest their hands behind their head, however, do not strain your neck while doing this exercise. Begin by rolling your neck to your knees. When your chest reaches your knees, go back to the starting point.
Next is the glute bridge. This exercise works your entire posterior chain. Start by laying on the floor. Bend your knees just like the sit-up position, however, place your arms flat on the ground with your palms down. Use your heels to push, raise your hips off the ground while squeezing your core and glutes. Your upper back, near your neck, should still be on the floor. Then return to the starting position.
While being stuck inside during this quarantine, it is important for you physically and mentally to try to exercise your body. There are many tools you can use to do so. These exercises listed above are just a few examples of easy-to-do at home workouts. You can always search the internet for videos or take advantage of the free workout services companies are giving away. Just because you’re stuck inside is not an excuse to not exercise your body!