At Home Workout Plan During the COVID-19 Situation
Workouts you can practice at home!
Due to the COVID-19 pandemic, cities across the country are enforcing stay-at-home orders to slow the spread of the virus. This means gyms, exercise boutiques, and fitness centers must temporarily shutter their in-person operations. With so much upheaval, it’s easy to skip your workouts and forget everything your personal training has taught you.
However, stressful periods are when you need exercise the most. Data indicates that only one in three adults gets the recommended amount of weekly physical activity. Not only does exercise boost your physical fitness and decrease your risk of multiple diseases, but it improves your mental health and overall mood. Here are some at home workout plans that will keep you fit while you’re housebound.
Workout 1: Utilize Your Bodyweight
You don’t need a set of dumbbells to work up a sweat. Instead, use your own bodyweight for a home workout that will have your muscles shaking. Try out this routine:
- 3 sets of 20-25 bodyweight squats
- 3 sets of 20-25 calf raises
- 3 sets of 10-15 walking lunges (on each leg)
- 3 sets of 10-15 pushups
- 3 sets of 10-15 tricep dips using a chair
- 3 sets of 15-20 double crunches
- 3 sets of 15-20 side crunches
- Hold a plank for 30 seconds to a minute
Since you won’t have a personal trainer in Dunedin to check your form, try to complete your workouts in front of a mirror so you can make sure you’re performing the movements correctly. Or, video yourself with your phone to check that you’re maintaining the proper form.
Workout 2: Try a Circuit Workout
A lack of personal training during the COVID-19 outbreak doesn’t mean you get to skip your cardio sessions. Instead, tackle cardio and strength training at the same time with a circuit workout. Here’s an example of a circuit:
- 30 bodyweight squats
- 1 minute of jogging in place
- 15 pushups
- 1 minute of jumping jacks
- Plank for 30 seconds
A circuit workout can last anywhere from 10 to 45 minutes. The goal is to complete the circuit as many times as possible during your workout.
Workout 3: Do a High-Intensity Interval Training (HIIT) Session
HIIT is a form of exercise you only need to do two to three times a week for 15-20 minutes (not including your warm up and cool down). During your HIIT session, you will alternate periods of activity with rest periods. It’s important to give your maximum effort during your active periods. You can stop moving completely during the rest periods, or you may do light movements.
The length of your active and rest periods will vary based on your fitness level. If you’re fairly fit, try a 1:1 hit session. This means that you’ll rest for the length of your active period; so, if you’re doing burpees, you’ll do 30 seconds of burpees followed by 30 seconds of rest. Repeat for the length of your workout. A 1:2 ratio or even a 1:3 ratio is more appropriate if you’re new to an at home workout plan or haven’t established your cardiovascular fitness.
You can turn practically any activity into a HIIT session. Jumping jacks, jogging in place, and burpees are a few options.
When you attend a personal fitness training session, you have your trainer there to motivate you and encourage you to go harder. Even without a trainer, you can still push yourself when following an at home workout plan. If you think you’re at your max, try to increase your effort by 10 percent.
Bonus Activity: Watch Your Diet
While exercise is important, you should also pay attention to your diet. If needed, seek nutritional support for healthy options that you can cook at home with items from your pantry.
Contact Generation Fit for Dunedin Personal Training Sessions
Need more guidance in creating an at home workout plan? Contact Generation Fit for more info about hiring a personal trainer. If you’re ready to shed that extra weight and get in the best shape of your life, come see what Moh has to offer you!