The world has been in a state of pandemonium for months. The lives of many and our state of normalcy have drastically changed in what only seemed like weeks and this is all due to what is now called COVID-19.
In a time where we must keep ourselves healthy and fit while in quarantine to avoid getting sick, how can we best accomplish this without compromising ourselves and others by going outside?
The most convenient solution for YOU would be through doing quarantine workouts at home.
Even going to the gym is something to be feared these days as gym-goers are wary of sharing pieces of equipment, towels, and locker rooms. Although these may be sanitized, people are still extremely wary.
Avoiding the virus does not mean you have to sacrifice your gains. There is still plenty of exercises you can do for your at home work outs with minimal paraphernalia from full-body workouts to even some cardio.
Basic equipment for more efficient home work out
YouTube channels, including many other workout applications, offer equipment-free exercises you can do for your quarantine workouts, but basic equipment can make a difference when building your strength and increasing efficiency.
- Yoga mat
A yoga mat or workout mat is the most basic equipment you will need as there may be exercises you will be performing while on the floor. Get a mat that is most suited to your primary exercise as while as being the most convenient with the floor you are working with.
- Jump rope
These are the go-to for quick cardio or as a warm-up before working out. Jump ropes require little space and can easily be used. You will only need a little room with a high ceiling or maybe you can safely step outside for a bit. These are best when you are in a hurry and strapped for time with your at home work out.
- Headphones
Music can alleviate the atmosphere while exercising and give you the best experience. There is no better way of exercising than listening along to your favorite bangers but, there may be people in your house who do not enjoy the noise and headphones can help in this kind of situation.
- Mirror
No, they are not just for checking yourself out. Mirrors are very helpful with an at home work out where you may not have anyone with you to help you check your form. Maintaining a good form when doing your exercises is key to ensuring that your workouts are effective. Without good form, you could end up injuring your back. Get a mirror where you have a good view of yourself working out.
There is no need to have everything in this list all at once—just pick the equipment that best suits the type of quarantine workouts you are doing whether it’s yoga, strength training, or high-intensity interval training (HIIT).
Go-to tips for an intense and effective at home work out in quarantine
There are plenty of ways you can work out in your living room and while at home workouts can never replace a vigorous day of pumping iron, you don’t need a gym to stay fit amid a pandemic. You can still do so, while in the confines of your own home.
- Working out with household items
Until you can get back to the gym, there a few common things around your house that you might not have notices you can use for exercising. Keeping fit while staying at home is not a problem when you are resourceful with your quarantine workouts.
For example, you can use a chair to support your body while performing squats. The same chair can also be of use when doing upper body workout like tricep dips.
Using gallons of water can also be a substitute for using weights. When doing shoulder presses, squats, lunges, and other movements, jugs of water can provide some resistance.
It’s easy to find free workouts and spend little money, one just needs to be creative and find the right resources. Especially with a pandemic still going on, saving money and keeping ourselves fit and healthy should be a top priority while in quarantine.
2. Burpees are the go-to at-home workout
Performing burpees are so simple but have such a profound effect on your routine, and not many other workouts have that effect. There is no fun way to do burpees but, the effort is most definitely worth it.
Core, legs, glutes, back, chest, arms, you name it and burpees work it. This is a full-body workout that will challenge you as it is working for most major muscle groups and also enhancing your cardiovascular fitness.
You can do burpees anywhere and anytime at your most convenient moment and all of its benefits come without the use of any equipment.
3. Squats and push-ups
There are also other body-weight exercises you can execute if you want varying degrees of difficulty and not just want to keep on doing burpees for your at home work out.
Doing squats strengthen your lower body and activate your core muscles. This exercise causes your body to increase anabolic hormone production that helps you build muscle and lose fat through working with various muscle groups at once.
This strengthening can also assist you in a successful weight loss so, doing squats can be an important part of any plan for losing weight.
Another strength building exercise you can do while in quarantine are push-ups. There are variations of push-ups you can do while gradually building your strength—standard push-up, forward push-up, backward push-up, narrow push-up, and wide push-up. Each one of these push-up variations activates muscle in different ways. You can choose to perform which kind of push-up is most beneficial to your workout routine. A reduction in cardiovascular disease risk has also been linked to muscular strength so, it is important to stay fit and work your muscles while still staying safe at home.
4. Maintain good habits wherever you work out
While doing an at home work out session it is still a must to be diligent about your hygiene and practice good habits such as eating healthy, hand-washing, and getting enough sleep, and staying hydrated.
Everyone can succumb to the deadly virus so we must be resilient against it. Taking care of your body and your health is the topmost prevention of exposing yourself to the COVID-19.
Take your vitamins and consume nutritionally dense food to boost your immune system. Wash your hands regularly and clean after you are done with your quarantine workouts. Do not underestimate doing the little things like practicing good habits during the pandemic, as this can keep you safe against the virus.
Is your gym still closed for business? That’s not going to be a problem for you anymore since now, you know how staying in shape is still doable despite the pandemic, with little equipment and space needed. No matter your fitness level, there are tons of options for you to choose from including exercise programs focusing on the different parts of your body while utilizing tools around your house into your quarantine home workouts routine.
There are only two ways you will come out of this pandemic and that will either be a ripped version of you or someone in dire need of exercise and a diet plan. Do not let this pandemic get the best of you and make sure to come out stronger than ever and your body in the best state of health it has ever been. Follow our tips and get your hands on some of the tools we have listed and have a start at your quarantine glow-up!
