How to Design your Home Workout Routine and Keep your Body Moving Despite a Global Pandemic

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Atmosphere design

Since the emergence of the new type of coronavirus, also known as COVID-19, we have all had to make significant changes to our habits, which in the past could include exercise classes, walks in parks and on paths, trips to the gym and other forms of fitness. But just because you’re stuck doesn’t mean you can or should give up your fitness goals. You can still maintain an effective routine by making small changes, trying new things and using your own weight and/or regular household items for resilience.

The U.S. Department of Health and Human Services (HHS) recommends that every U.S. adult should have at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of both (Laskowski, 2019). Examples of moderate aerobic activities include horseback riding, mowing the lawn or doing housework, and swimming. On the other hand, powerful outdoor activities are more strenuous and make the heart heavier – activities such as jogging, sprinting and dancing lend themselves to this. To keep your body in optimal condition, try to integrate these two activities into your routine several times a week.

As you begin to practice, go slowly and increase the intensity of the exercises over time. A good start is about 30 minutes of physical activity per day. However, if at any time you feel pain or discomfort, listen to your body and make or stop making changes if necessary.

Add Cardio

If you are a cardio fanatic, you can easily incorporate heart-stimulating activities into your home routine by jumping up and down, skipping strings or jumping on a bouncer or trampoline (which can also be a fun activity with your children!). If you have a training device, such as an elliptical or treadmill, that you haven’t used for a while, it may be time to dust it off. For those who work in tight spaces, such as. B. apartments, housing, mountaineers, burpees and other cardio workouts will help you boost your heart rate quickly.

Electrical Circuit Tips

If you have a garage, you can easily set up a space and design a training plan that will help you improve your cardio. To start with, you need a little more than your own weight, which is what makes this exercise so easy (but also effective).

The circular part of the training refers to the fact that you will do a series of exercises repeatedly. You are free to set up the circuits as you wish, so this exercise is ideal for those who are easily bored. For example, you can customize your stations by including exercises such as squats, push-ups, walking lunges, rows of dumbbells, boards, jumps, pull-ups and much more. An exercise, such as a pull up, counts as a station. You would do each station several times and repeat in sequence. During each round you should strive to make every muscle group work and push yourself to the limit. You can do this by taking short breaks between each station. In fact, circuit training is a suitable way to achieve the 75 minutes of intense exercise per week recommended by the Ministry of Health.

Sample Training Series

For those who want to make a series of exercises at home, you can start making different stations. The advantage of circuit training is that it is completely adaptable, depending on your fitness level and the type of equipment you have. What’s more, you can easily switch training stations to feel like you have a different workout every time.

For example, after a good warm-up at each station, you should be able to concentrate on one part of the body at a time. In a station you can start with a simple upper body training, such as. B. Loop hammer with a dumbbell or a kitchen stand such as a pot or watering can, sets of 25 push-ups, triceps with the back of a fixed chair or yoga blocks, or weight benches. You strive for 25 to 50 repetitions of each exercise, depending on your condition and your goals.

At the next station you can focus on your heart by doing squats, hooks, or 15 or 30-second dumbbells.

The next station may then include lower body exercises, such as. B. Crouch jumps, step jumps, springboard jumps and farm walks. Repeating these exercises without a break in between would be the most ideal approach.

Then you can go to a station where you can jump with a rope or make a cardio jump. Alternating between cardio and strength training helps to balance your workouts.

If you are looking for other types of exercises to record and have a few dumbbells or something similar, you can add exercises such as cutting flexions, bending rotations, one-handed swings, and much more. For cardio training you can do burpees, climbing, jumping and much more. Mixing and matching helps to keep things attractive.

Integration of resistance and weight

You can also integrate the use of accessories such as the dumbbells, kettles and support rollers mentioned above into your circuit training or any other form of home training. If you don’t have any of these items on hand, don’t worry – you can use your own weight or even household items, such as a jug of water or milk, bottles of detergent or canned or bottled food. Be careful when handling these items, use items with handles and avoid glass bottles if possible.

You can lift a chair or a suitcase (of course carefully) for extra weight. You can also use the back of the chair to do exercises on the bars and hold them when you fold them up.

Strength training exercises are ideal for beginners because they can be practiced almost anywhere and require no special equipment. Learning how to control the board of directors can be a good start for those who want to enter the training process. If you still don’t feel able to put the plate on the soles of your feet, you can also do it on your knees by shaking your hands in front of you and keeping your trunk stiff.

Another example of simple but effective strength training is strength training, in which the quadriceps, hamstrings and calves work. You can adjust your squat by doing sumo squat, or squat where your feet are wider than the width of your hips, so you can work your inner thighs and buttocks deeper. To build up stamina, you can make a squat jump just before reaching the bottom of the squat.

Simple chop lifts, which are an important part of a dancer’s routine, can also do a lot of good and are an exercise you can do while watching TV or waiting for the water to boil on the stove. Finding small ways to integrate exercise into your daily activities can help you feel more active and connect with your body.

Flux, sweat, repetition

Just as you watch Netflix and Hulu, you can stream your workouts from the comfort of your own home. If you worked in a gym before COVID-19, you’ll probably enjoy watching live lessons or videos of your workouts.

Many bar studios, CrossFit gyms, Pilates studios, dance studios and more now broadcast their workouts live every day. A great way to keep supporting your local training studio is to publish these live feeds on their social media pages.

Openfit enables everyone to lead a healthy lifestyle by offering hundreds of live and on-demand fitness classes, including Xtend Barre Live, as well as personalized nutrition programs, according to Alexandra Rothenberg, account manager at Brandsway Creative. Participants can discover a whole new way of training – over 350 live classes a week, in addition to on-demand classes such as Xtend Barre, Xtend Barre Express and Xtend Barre Pilates, with direct coaching, motivation and feedback from certified barre instructors, by phone or tablet camera.

If you are older, if you have an elderly person living at home or if you have mobility problems, you always have the opportunity to stay seated and participate.

Even in seclusion you can still practice yoga. All we need is a mat or yoga mat, a pillow or a large book as props, and a blanket to be comfortable in relaxed postures. There are so many teachers offering their classes online and so many resources, says Anna Hardwick, a certified yoga teacher from Toronto, Canada. She has been teaching for over 12 years in studios, offices and homes, as well as international retreats. I posted free videos on my YouTube channel about chair yoga and meditation for seniors, and the response was heartbreaking. These are simple exercises that can be performed sitting down and are specially designed for older or less mobile people or people suffering from pain.

When you’re ready to change, try a live or streaming lesson once a week to see if you like it. The good thing is that many of these courses are free or offer free tasting, so you can take the time to discover what you like.

Facilitating mind/body connection

Fighting a pandemic can be stressful for everyone. That is why it is more important than ever to integrate some mind/body or consciousness activity into your daily life. This can range from yoga to deep breathing, stretching and meditation.

The awareness of the present moment is the basis of yoga. Being conscious is just noticing and being awake at every moment of our experience. The only way to deal with a crisis is to breathe a little, one moment, otherwise it becomes overwhelming, said Hardwick. Through breathing (pranayama), movement (asana) and concentration (dharana) we can calm the nervous system, improve mood, sleep and the immune system and improve our general physical condition.

There are many applications, YouTube videos and social media accounts that can help you start or maintain your mindfulness practice, whether you are a beginner or an advanced practitioner. In addition, popular gym chains such as CorePower and sportswear brands such as Alo Yoga, Gaiam and others offer on-demand exercise videos and subscriptions, many of which are free or offer a free trial. For those specifically interested in yoga, there are many easy ways to get started.

Yoga is more important today than ever. These are unprecedented times of uncertainty, Hardwick said. It is easy to be guided by fear and sadness, and it is a natural response to a crisis of this magnitude. Yoga teaches us to embrace all parts of ourselves – the brave, the anxious, the stranded, the scattered, the sad and the joyful – in order to achieve wholeness. If we fully accept our experience, we can go through it with grace.

When you’re at home with other people, it can be a rewarding family activity to get everyone moving, whether it’s lighting up a Zumba video on YouTube, throwing a spontaneous dance party or taking a yoga class with your partner or roommate to get your blood pumping.

Overall, finding a healthy break from long-distance work and caring for family members, children and pets will help you feel more focused and refreshed during this time. If possible, consider including them in your exercises.

I also miss my community right now, and I take my hat off to all parents who are trying to keep their children busy and raised away from home, Hardwick said. That’s why I’ve started to pay for what you can do, from the yoga classes for children. Monday at 4 p.m. EST for children aged 3 to 8 years and Thursday at 4.30 p.m. EST for children aged 8 to 12 years. Parents can register by emailing me directly, and parents with financial problems can simply register their children without paying.

Finding and supporting similar initiatives in your community can keep you and your family on the move, while supporting studios and independent fitness teachers whose income can be influenced during COWID-19.

Road exit

For those who like to exercise outdoors, you must abide by the rules in force in your city. In some areas the paths and parks are closed. In other neighbourhoods it is allowed to walk in the street while maintaining a social distance of one meter from the person on the other side of the street.

If you live in a more rural area, you can easily go cycling or jogging. Residents of large cities have fewer opportunities for public green spaces, but you can use the staircases of apartment buildings to your advantage. In general, the limited possibilities available to us explain why it is so important to find a home practice program that is suitable for you.


The fact that we are at home does not mean that we cannot continue to value a healthy lifestyle and physical condition. Finding ways to change the current order of things, finding new ways to sweat and stay healthy will help to make those quarantine days go by faster. Using technology to facilitate what we do in person is also an effective way to feel more connected and less alone. Live lessons, training with friends and making plans for yourself can help you to be creative in your training at home.

For those who work remotely and sit all day, it is even more important to take time for the daily commute. By taking some time to concentrate on yourself, you may be able to free yourself from your work and temporarily free yourself from your responsibilities. By remembering that we are all in the same boat, we come out stronger than before.


Laskowski, ER (2019). How much should regular adult training cost per day? Mayo Clinic. Requested from

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