Miss going to the gym? There are plenty of ways you can stay in shape without leaving the comfort of your home. Keep reading to find out ten ways you can get in a good workout while being quarantined at home.
10. Jump Rope
Jumping rope gets your heart rate up, plus it burns a ton of calories. And, you can use it as a warm-up or if you need to get in a quick cardio workout but are pressed for time. Not only that, but it’s also an exercise that can be done indoors or outside.
TIP: If you don’t already own a jump rope, Wirecutter, a New York Times company that reviews and recommends products, suggests getting the XYLsports Jump Rope. It has comfortable handles, high-quality bearings, smooth rotation, and durability. You can snag one from Amazon for just $10.99.
9. Hula Hoop
You’ve probably heard that hula-hooping is good for getting rid of belly fat. And, that’s absolutely true! According to The New York Times, a recent study showed that six weeks of weighted hula-hooping for an average of 13 minutes a day significantly decreases waist circumference and body fat while increasing muscularity at the same time. And, the best part about it is you don’t even have to leave the comfort of your own home to do it. Just set aside a few minutes each day and you’ll be slim and trim in no time!
8. Walk or Run on the Treadmill
If you’re into running or cardio, a treadmill is a must-have at home. If you still have your old one from back in the day, that’s perfectly fine. But, you might want to consider upgrading to the latest model. That’s because they typically come with a large screen you can use to stream your workouts and track your progress. Additionally, there are plenty of apps (e.g. Zombies, Run!) you can pair with your treadmill to make your workout a bit more fun.
7. Follow YouTube Videos
If you need a bit of home workout inspiration, tune in to YouTube. There are thousands of exercise videos available on there focusing on working out specific parts, like your abs, arms, or upper body, as well as whole-body workouts. And, don’t forget to save those videos to your playlists so you can easily revisit them anytime you want.
TIP: Check out Pamela Reif’s channel. She’s a very popular YouTuber (2.76 million subscribers and counting) and has a ton of workout videos that range from the 10-minute ab workout to the 20-minute full-body workout.
6. Try Free Home Workout Apps
There are plenty of at-home workout apps with live and prerecorded videos that focus on everything from yoga and high-intensity interval training to boxing and boot camp style classes. For example, the Peloton app offers an all-access membership for bike and treadmill owners. You can use the app to track with your progress with metrics, challenge yourself and earn achievements, discover new classes, and work out alongside others. And, if you join by April 30, you can try it free for 90 days. Membership is just $12.99 per month thereafter.
TIP: If you have a gym membership, check your gym’s app for custom workouts available to members only. These workouts may be designed by local trainers.
5. Use Your Body Weight
You don’t need gym equipment to get in an effective workout. “As long as you’re moving and doing something that gets your heart rate elevated even slightly for a significant period of time, you’ll get benefits,” certified personal trainer Bryan Goldberg told Business Insider. In fact, all you really need is your own body weight. For example, air squats, push-ups, lunges, and mountain climbers are basic bodyweight exercises you can combine into various workouts. And, if you feel the need to add a bit of cardio in there with it, just add some jumps to your lunges and squats.
If you love dancing, you can use it to make working out much more fun. Or, for a more serious workout, you can try Plyojam — the online fitness class that shows you how to “train like an athlete” and “dance like a pop star!”
For $13.99 per month, you’ll get access to a library of hundreds of beginner, intermediate, and advanced online dance workouts, plus a library of strength, stretch, and core workout videos. You’ll also get a personalized workout plan based on your workout level and an invitation to a private online class community where you can interact with your instructors and other members. And, fresh new content is added every week so you won’t ever have to worry about being bored doing the same old dance routines.
3. Use Household Items as Fitness Tools
If working out with equipment is a must for you but you don’t have the budget to purchase expensive machinery, you can use everyday household items as fitness tools. For example, chairs are excellent “tools” for supporting your squats, as well as for working your upper body. If dumbbells are your thing, you can always use canned food to give your arms a good workout. Just grab two matching 23 oz. cans of soup (or some other food) and work out your shoulders, triceps, and biceps as you normally would.
2. Shadow Box
Shadow boxing is the perfect exercise for boxing enthusiasts who can’t step into the ring right now due to COVID-19 closures. For this workout, Holly Roser, a San Mateo, California, fitness studio owner and personal trainer, recommends shadow boxing while holding dumbbells. If you don’t have dumbbells, use water bottles instead.
If you’re a beginner, there are plenty of YouTube videos you can check out to help you get started. For example, Precision Striking, a channel devoted to boxing and boxing techniques, has an excellent video that teaches non-competitive boxers how to shadow box by working on their foot movements and learning how to hit their target.
1. Walking Up and Down the Stairs
“Stairs can be your cardiovascular best friend,” Dani Johnson, a physical therapist at the Mayo Clinic Healthy Living Program, told The New York Times. That’s why if you have them in your home, apartment, or wherever you reside, you should be going up and down them every day to get your heart rate up.
If you don’t have stairs in your place of residence, you can always walk around your living room (or any room where there’s ample walking space). Or, you can try marching or jogging in place.
Your turn! What are your go-to exercises now that you aren’t able to go to the gym? Let us know in the comments below.