Home Workouts You Can Do During the Quarantine
This lockdown has drastically changed our daily routines. The things we were able to do so freely before are not accessible to us at the moment — no Starbucks coffee dates, no strolling in the park, and no gym!
For those who are not big fans of breaking a sweat, you might be thankful you don’t have to hit the gym today. But think again. This is not an excuse to slack off!
You might not be able to run on the treadmill or carry those weights, but this time is actually the perfect opportunity to stay on track with your fitness goals.
Here are some no-equipment home workouts you can do during the quarantine.
One of the most effective weight-loss and strength building workouts, circuit training consists of a series of up to 6 or more exercises performed with short rest periods. The goal of this workout is to build your endurance and condition your body.
Here’s an easy circuit training series you can try:
- Bodyweight squats: 20 reps
- Push-ups: 10 reps
- Walking lunges: 10 reps/leg
- Dumbbell rows: 10 reps/ arm (get creative and use a gallon of milk or any other object of suitable weight)
- Plank: 15 seconds
- Jumping jacks: 30 reps
For the dumbbell rows, get creative and use a gallon of milk or any other object of suitable weight and a good handle. Or you can order dumbbells and other workout equipment online.
You can also try this Circuit Workout for Beginners from fitness pro Rique Uresti.
20-Minute High Intensity Interval Training (HIIT)
If you know what happens during a HIIT workout, then you’re probably terrified. It’s the gym workout that even the most active person dreads, but we really can’t deny how effective it is in terms of strength and endurance building, as well as weight-loss.
HIIT workouts combine short bursts of intense exercises and short periods of rest. Typically, this type workout routine takes less than 30 minutes, but they’re extremely exhausting. That’s the point of it though — to burn serious energy and ultimately burn more fat and calories.
If you want to try it at home, here’s a 20-minute HIIT workout routine:
- 0:00-5:00: Warm-up
- 5:00-5:40: Bodyweight Squats
- 5:40-6:00: Rest
- 6:00-6:40: Bodyweight Squats
- 6:40-7:00: Rest
- 7:00-7:40: Bodyweight Squats
- 7:40-8:00: Rest
- 8:00-8:40: Push-ups
- 8:40-9:00: Rest
- 9:00-9:40: Push-ups
- 9:40-10:00: Rest
- 10:00-10:40: Push-ups
- 10:40-11:00: Rest
- 11:00-11:40: Star Jacks
- 11:40-12:00: Rest
- 12:00-12:40: Star Jacks
- 12:40-13:00: Rest
- 13:00-13:40: Star Jacks
- 13:40-14:00: Rest
- 14:00-14:40: Inverted Row
- 14:40-15:00: Rest
- 15:00-15:40: Inverted Row
- 15:40-16:00: Rest
- 16:00-16:40: Inverted Row
- 16:40-17:00: Rest
- 17:00-17:40: Plank
- 17:40-18:00: Rest
- 18:00-18:40: Plank
- 18:40-19:00: Rest
- 19:00-19:40: Plank
- 19:40-20:00: Rest
And there you have it, a full-blown HIIT workout to do at home. With these intense exercises, you’ll be done in 20 minutes. The best part about it is that you don’t need any equipment at all, but you might want to have a timer on you to stay on track with the quick exercises.
Or try this 30-Minute HIIT Cardio Workout from trainer Lita Lewis.
With these intense home workouts and an increased consumption of organic black chia seeds, you’ll be well on your way towards achieving that slim body you’ve been dreaming of — maybe even in time for your summer beach trip (that is if this pandemic blows over soon).
Chrizelle is a graduate of Bachelor of Arts in Organizational Communication from De La Salle University. She recently dropped out of law school to pursue her passion for writing. Now, she is a full-time writer hoping to inspire and change lives through her thoughts and her words.