Your Quarantine Workout Plan: 3 Effective Workouts You Can Do at Home

Social isolation doesn’t have to mean a nonstop Netflix marathon and spending day after day lounging on the couch.

If your goal during quarantine is to get in shape, these three workouts are a great place to start. And it doesn’t matter where you fall on the fitness spectrum – there is something for everyone.

Body weight training

Let’s start with the basics. Body weight training is great for increasing your strength, and the best part: no equipment required!

While there are many different kinds of body weight exercises, some of the most effective are burpees, push-ups, squats, and mountain climbers.

Here’s a simple workout that’s good for all levels and incorporates all four movements:

1. Complete a set of 5 to 10 burpees
2. Do the same number of push-ups, squats, and mountain climbers (in any order)
3. Do several reps for a full-body workout

Pro tip: To kick it up a notch, add a “pulse” to your squats – lower down into the squat, moving up halfway, back down and then all the way up to standing.

A cardio circuit

A good cardio workout isn’t limited to long distance running and cycling. You can get your heart rate up from the comfort of your home. And like body weight training, cardio doesn’t require equipment or a ton of space.

For optimal results, do this cardio circuit three days each week:

1. Jog in place for 60 seconds
2. Do jumping jacks for 30-60 seconds
3. Do high knees for 30-60 seconds
4. Repeat this circuit three times

Some of the health benefits of regular cardio exercise include weight loss, better sleep and a reduced risk of developing a chronic illness.

Resistance strength training 

If you have free weights at home that’s great, but if notfeel free to get creative about using household items as fitness tools. For example, you can fill gallon jugs of water (8 lbs when full). This can also offer you some hydration once your workout is finished!

Let’s start with bicep curls:

1. Stand with a weight in each hand. Make sure your elbows are resting at your sides and extend your forearms in front of your body. Bend your knees slightly.
2. Slowly bring the weight up to your shoulders. (Slow and steady is key!) At the top of the movement, hold for two to three seconds.
3. Reverse the curl.
4. Do 3 sets of 10 repetitions.

Next, let’s do a shoulder press:

1. Stand with your feet shoulder-width apart.
2. With your palms facing forward, bring the weights up to shoulder level.
3. Raise them above your head until your arms are fully extended.
4. Hold this position for two to three seconds, and then bring the weights back to shoulder level.
5. Do 3 sets of 10 reps.

While these two are focused mainly on arm and shoulder strengthening, there are many other types of resistance training workouts that target specific muscles and areas of the body.

Strength training can help lower body fat, build lean muscle, boost metabolism, reduce the symptoms of chronic health conditions, and more.

Before you get started with these workouts, remember to go at your own pace. To avoid injury, don’t push yourself beyond what’s comfortable. If you are looking for some help to get started, our virtual personal training program is a great way to get started with your quarantine workouts. Your coach will be able to guide you along, correct your form and give you individualized attention to make sure you are getting the best results from your at-home workouts.

Alright, let’s do this!