As fitness studios and entire sports leagues have closed down to limit the COVID-19 spread, home workouts have gained more popularity in recent weeks. From online fitness challenges, YouTube video producers posting home workouts, and personal trainers taking their fitness classes online, there has been a large amount of new online fitness content for consumers to try, and they can do it all from their living rooms with minimal equipment.
From bodyweight to banded workouts, weightlifting to getting in a good stretch with yoga, sheltering-in-place doesn’t have to put a damper on anyone’s fitness levels.
Here are five ways you can workout at home and stay fit during shelter-at-home regulations.
With a series of these exercises, people working out at home can up their cardio and their strength. With a technique that uses 30 seconds of work and 30 seconds of rest, people can get a good sweat in the comfort of your own home.
Put seven minutes on a clock and try doing 15 air squats, 20 lunges (10 on each leg), 10 push ups, and 10 crunches. Or head to your living room wall and start doing a wall sit before moving on to a Superman position for 30 seconds and a hollow body hold.
Online Video Workouts
While you may have watched enough videos, shows and movies while staying inside, you can still put online streaming to good use. Head over to YouTube and hunt down free at-home workouts offered up by gyms, trainers, and fitness influencers.
The National Academy of Sports Medicine (NASM) offers workout tips as well as info on nutrition, wellness, and group fitness training. Looking for a good stretch?”Yoga with Adriene” on YouTube, a page with nearly 8 million followers, offers people a variety of yoga classes you can stream from your living room. PopSugar Fitness features dozens of high-intensity workout videos ranging from cardio to dance from 5 minutes to 35 minutes.
There are a number of free fitness apps you can download on your phone, tablet, laptop, and SmartTV to get a good sweat session in.
The Daily Workouts app features a series of 10, 20, or 30-minute workouts all targeted toward abs, arms, legs, or the entire body. The Nike Training Club app offers users new daily workouts targeting lower body, upper body, core, and more, as well as a variety of workout videos. And Fitbod lets users choose which body parts they want to focus on and creates daily workouts based on these choices. Plus, its algorithm automatically adapts to any changes you make, such as length of time you want to workout, equipment you have, or areas of focus.
Walk It Out
Walking has always been a stress-relieving and not to mention a free way for people to stay moving. The health benefits of walking for just 30 minutes a day include reducing the risk of heart disease, strengthening bones and muscles, and improving overall mood. If you’re worried about leaving the house during the pandemic, just make sure to keep social distancing a priority and take your mask if you need to.
Dance from Home
Dance has always been a way for people to let loose and break a sweat. These times are no different. One way that you can shake things up is by inviting your friends to get on a Zoom call and have a virtual dance party. While it may not be the same as getting together in person with friends and loved ones to dance to your favorite music, you can still stay connected on a regular basis and shake off some stress.