Staying fit and active during the coronavirus pandemic can be a challenge. With most gyms and fitness studios closed, it’s time to get creative and find ways to stay active in the comfort of your own home. Thankfully, there are many exercises you can do at home to help you stay fit during this time of quarantine.
1. Push-Ups
Push-ups are a classic exercise and one of the most effective body-weight exercises you can do in your own home. Push-ups primarily work the chest and shoulder muscles, but they also engage other important muscles throughout your body. Press up and down, depending on your level of experience and strength.
2. Squats
Squats are one of the most important exercises to include in your at-home fitness routine. Squats target the muscles of your lower body—such as the quadriceps, hamstrings, and glutes—and help develop strength and power. Do squats slowly and with control, and be sure to maintain good posture during the exercise.
3. Lunges
Similar to squats, lunges are an effective exercise for strengthening and toning the lower body. Lunges target the core, glutes, quads, and hamstrings. To ensure proper form, take a big step forward and bend both legs at a 90-degree angle. Make sure you keep your chest up and back straight.
4. Burpees
Burpees are a classic exercise that combines multiple strength and cardio exercises into one dynamic and effective exercise. Burpees work the chest, triceps, back, quads, and hamstrings, and they also get your heart rate up. Start with a push-up on the ground, then kick the feet out to a squat position and jump into the air. Repeat and see how many you can do!
5. Plank
Planking is one of the most effective full-body exercises you can do in the comfort of your own home. This exercise may be simple, but it’s incredibly effective for engaging all the muscles in your body and strengthening your core. Start by getting into a push-up position and then lower your body onto your forearms and toes. Maintain your balance and hold for as long as you can.
6. Jumping Jacks
Jumping jacks are an excellent way to get your heart rate up and burn calories. Jumping jacks are a simple exercise—all you need to do is jump up, extending your arms and legs out and then come back in. Repeat for a few minutes and you’ll burn some calories and have some fun.
7. Mountain Climbers
Mountain climbers are one of the best exercises you can do to target the muscles of the core. Get into a push-up position and then bring one knee in towards your chest. Switch your feet and repeat, alternating back and forth. These are great for building explosive power and strengthening the core.
The Takeaway
Staying active and fit during quarantine doesn’t have to be a challenge. With these 7 Easy At-Home Exercises you can stay in tip-top shape without ever leaving your living room. So get creative and challenge yourself with different combinations of exercises and enjoy the benefits of a fit and healthy lifestyle.
What kind of exercise can be done at home to stay fit?
At-home exercises to stay fit include walking or jogging around the block, calisthenics movements such as planks, squats, and push-ups, jumping jacks, burpees, running or stepping up and down stairs, HIIT workouts, biking or elliptical machine, yoga and Pilates, and bodyweight strength training with dumbbells, kettlebells, or resistance bands.
What exercises do I need to do to lose weight at home?
1. Jumping jacks
2. High-intensity interval training (HIIT)
3. Burpees
4. Wall sits
5. Push-ups
6. Crunches
7. Bicycle crunches
8. Squats
9. Lunges
10. Running stairs
11. Plank
12. Step-ups
13. Mountain climbers
14. Calf raises
15. Skipping rope
16. Medicine ball slams
17. Yoga/Pilates
18. Swimming
Q: What diet should I follow to lose weight at home?
A: To lose weight at home, you should focus on a diet that is high in protein, unprocessed whole grains, fresh fruits and vegetables, healthy fats and plenty of water. Avoid processed, sugar-laden and refined carbohydrates. Incorporate regular physical activity into your day, such as moderate-intensity aerobic exercise, weightlifting and/or high-intensity interval training. Additionally, ensure that you are getting adequate sleep and reducing stress to optimize your results.
Q: What exercises can I do to lose weight at home?
1. High-intensity interval training (HIIT): Short periods of intense exercise alternating with periods of rest.
2. Strength training: Lifting weights or using resistance bands to build muscle.
3. Cardio exercise: Aerobic activities like jogging, biking, swimming, or walking.
4. Core work: Planks, mountain climbers, and other exercises focused on your core muscles.
5. Bodyweight exercises: Squats, push-ups, and other exercises that use just your bodyweight as resistance.
6. Jumping rope: A great high-energy, calorie-burning workout.
7. Yoga: Strengthen and lengthen your muscles while connecting with your breath.
8. Cycling: Hop on a stationary or outdoor bike for a great cardiovascular workout.
9. Pilates: Improve your balance and stability by focusing on your core muscles.
10. Dance: Put on some music and let loose as you burn calories.
