If you’re stuck at home during the pandemic, make sure you don’t push your health to the side. When social distancing ends, re-enter society feeling and looking just as good as you did before the pandemic, if not better!
This article will serve as a guide to help people get the exercise they need. All the exercises in this article will require nothing but things easily found in most households. All you need is a half-hour and a little motivation.
Cardio
Stair step exercise demonstrated. Photo by Nate Hadley.
Going for a jog outside is a great cardiovascular exercise, but some people may not have a safe place to run. So, here’s a list of cardio exercises that can be done inside.
- Jumping Jacks – This exercise involves jumping while spreading arms and legs then jumping again, bringing hands over head with legs together. Continuously perform this exercise for a set amount of time.
- Wall touches – Find a wall and try to jump and touch a spot on the wall continuously. Perform for a set amount of time.
- Stair Steps – This exercise speaks for itself, but it can be a great cardio work out. As fast as safety allows, go up and down a staircase. Those without access to stairs can substitute this workout with any stable box or platform that can be stepped up on and back off of. Proceed to step up onto the platform and step back off of the platform as quickly as possible for a set amount of time.
When doing cardio remember that 15-20 minutes 3 to 4 times a week is recommended by health experts.
Upper Body
Without any equipment it can be difficult to maintain a toned upper body, but there are some workouts that will not require much that can be very effective.
- Push-ups – This is the go-to upper body workout. There are tons of variations of push-ups, so I attached an article that goes over ten different variations of push-ups for some inspiration on this classic workout. Click here for that list. Push-ups are best done in sets. It’s not about speed, it’s about good form.
Towel curl exercise demonstrated. Photo by Nate Hadley.
- Dips – Use a stool or the end of the couch to complete this workout. Put your hands on behind you on the stool and put your feet in front of you. Lower your body using your arms and then raise yourself back up with your arms only. These are also to be done in sets, go for a specific number of time.
- Towel Curls – Take the ends of a towel and put the middle of it under your knee. Then curl up with your arms for 15-30 second intervals. Lean your back against a wall for support. This is a good bicep exercise for those without equipment.
It’s recommended by health experts to do resistance training for your upper body 2 to 3 times per week.
Lower Body
There are a lot of different lower body exercises that can be done at home during quarantine. Here are just a few of them.
- Squats – This is probably the simplest exercise someone can do, yet it’s still incredibly effective. Hold your arms out and keep an upward cu
Lunges demonstrated. Photo by Nate Hadley.
rve in your back as you lower yourself until your knees are bent at a 90-degree angle. You can hold weights, or anything heavy around the house, in your hands for added difficulty. Do this work out for a specific number of repetitions not time. Squats are the bread and butter of a leg day workout, so here’s a link for some different squat variations to mix it up.
- Lunges – These are a great leg work out that can be done basically anywhere. Take a big step forward with one leg and sink down, with your back leg still planted, until your back knee is nearly touching the ground. Then drive that back knee up into your next big step and repeat. Keeping good posture and a solid center of gravity is essential for this workout. Have a set amount of distance you want to cover for this workout. Or do it for repetitions.
- Calf Raises – Calves are often times an over looked muscle group, but they will not be forgotten! Find a small ledge like a step, or an old text book that’s not getting read, and make sure there is a balance point somewhere, like a wall or hand rail. Then get on the balls of your feet and raise yourself up and down only using your calf muscles. Calves take a ton of repetitions to develop, so make sure you do a lot of these to see results.
Perform lower body exercises 2 to 3 times a week.
Core
Everyone wants to have six pack abs but doing tons of crunches isn’t necessarily the best way to trim belly fat. The only way to lose fat around your midsection is to lose weight all together which requires cardio and healthy eating habits. However, strengthening the core can help build overall strength, ab muscle and help tone your midsection
- Toe Touches – Lay flat on your back, raise your legs to about a 45 degree angle from the floor and reach up and touch your toes. Do this exercise for time.
- Planks – Use your forearms to keep yourself elevated from the ground. Stay on your toes and keep a straight back. Do this exercise for time.
- Crunches – This is the basic ab workout. Lay on you back with your knees in the air, put your hands behind your head and contract your core until your elbows touch your knees. Complete this exercise for time. If you want some a little more complex in an ab workout click here.
Core exercises should be done 2 to 3 times per week.
Make sure when making an exercise plan to go at your own pace, everyone is different. Health and fitness is primarily about improving quality of life, so do what feels right for you.
