Your favorite gym is closed, and you’ve been urged to stay inside for now – in order to keep everyone safe and healthy. However, social distancing doesn’t mean sacrificing on your goals. It means improvising in order to make the most of your at-home workouts. We’ve included some starting points, but there’s no shortage of indoor options to explore while you keep working on that summer body!
You can’t go out with your buddies, but it doesn’t mean that you can’t work out with them. All it takes is a text or video call to ignite a little competition. If you prefer to work solo, a quick search will help you find the perfect at-home fitness challenge. The frequency is up to you!
Challenge accepted
You can’t go out with your buddies, but it doesn’t mean that you can’t work out with them. All it takes is a text or video call to ignite a little competition. If you prefer to work solo, a quick search will help you find the perfect at-home fitness challenge. The frequency is up to you!
Treadmill
Missing the track? Here’s a great HIIT workout to try if you have a treadmill at home. Keep chasing those goals and your runner’s high!
- Warm Up – 3 minutes
- Sprint for 30 seconds.
- Active Recovery – 90 seconds
- Repeat six more times, then sprint for 30 more seconds.
- Active Recovery – 2.5 minutes
Stationary bike
Right now, it’s the next best thing to taking your wheels outside. If you can, take a seat and try the workout below to push yourself even harder.
| Action | Speed | Direction | Duration |
|---|---|---|---|
| Warm Up | 80 RPM | Stay seated. | 4 minutes |
| Increase Resistance | 70 to 80 RPM | Alternate seated/standing every minute. | 4 minutes |
| Decrease Resistance | 95 RPM | Sit down. | 2 minutes |
| Stand Up | 100 RPM | Stay standing. | 2 minutes |
| Increase Resistance | 50 to 70 RPM | Sit down. Increase every 30 seconds. | 2 minutes |
| Decrease Resistance | 95 RPM | Sit down. | 1 minute |
| Increase Resistance | 70 to 80 RPM | Alternate seated/standing every minute. | 4 minutes |
| Decrease Resistance | 85 to 100 RPM | Sit down. | 1 minute |
| Increase Resistance | 50 to 70 RPM | Sit down. Increase every 30 seconds. | 4 minutes |
| Decrease Resistance | 95 RPM | Sit down. | 2 minutes |
| Stand Up | 100 RPM | Stay standing. | 2 minutes |
| Cool Down | 80 RPM | Sit down. Decrease resistance. | 2 minutes |
Circuit training
Be sure to switch it up occasionally and pay attention to new muscle groups. Not only will it keep you interested, but it’ll also help you discover new ways to move your body for the results you want. You can start with the below example or create your own as you go.
| Jog on the Spot – 1 minute | Rest 30 seconds. |
| Lunges – 1 minute | Rest 30 seconds. |
| Squats of Your Choice – 1 minute | Rest 30 seconds. |
| Mountain Climbers – 1 minute | Rest 30 seconds. |
| Scissor Jumps – 1 minute | Rest 30 seconds. |
| Plank of Your Choice – 1 minute | Rest 30 seconds. |
Repeat three times. If desired, incorporate any weights you have at home.
Hit the bag
There’s no need for a partner if you’ve got a punching bag around. Boxing is a great way to get a full-body workout and relieve stress. It’ll also teach you to stay alert, keep balance and maintain strong posture. Below is a great 20-minute workout that you can do at home.
| Warm Up Combinations Using Half Your Power – 6 minutes | Rest for 60 seconds. |
| Full-Speed Combinations – 20 seconds | Rest for 10 seconds. |
| Repeat 8 times. It’s important to keep moving, even while you rest. | If you want more, rest for three minutes, then repeat. |
Meal prep
This might already be common knowledge, but it’s important now more than ever. Find a convenient recipe that best suits your goals and get to it! Take advantage of the time and make enough meals for a few days, a whole week, or maybe even a bit extra. If you have enough, stick a few in the freezer for the future.
