How to Stay Fit During COVID-19

You’re stuck home, isolated from a gym. What are you supposed to do for exercise now?

All around the world, businesses and establishments of all kinds are being closed to slow the spread of coronavirus COVID-19. This may even include your place of exercise. Whether you’ve had to quit your gym or not, many disease experts are recommending taking pre-cautionary measures, including social distancing and extended quarantine. This could include staying isolated within your home.

It’s perfectly normal to fear losing all the progress you’ve attained through hard workouts in the gym, be it weight loss or increased muscle mass.  Perhaps you’ve never really exercised but are feeling that now is the time. Either way, fear not! Working out at home with proper knowledge and some carefully-chosen equipment can allow you to more than make up for lack of a gym. Follow the quick tips below to easily develop a solid workout routine for the long day in.

Quick tip 1. Determine your goal.

Do You Want to…

Burn excess calories for a trim, shapely figure?

Any form of movement that will get your heart pumping is ideal to meet this goal. High-intensity, fast-paced bodyweight exercises will help to kick your metabolism into gear and promote the burning of fat.

Any form of HIIT (High-Intensity Interval Training) would also be ideal for burning excess calories.

Example exercises might include:

• Mountain climbers
• Burpees
• Step-ups
• Running/sprinting
• Planks

Tone major muscle groups for a more athletic look?

This goal would include heavy use of bodyweight exercises. Many are surprised to learn that your body weight alone is often enough to build muscle and enhance strength. Most body weight exercises engage several muscle groups at one time, making for a devastatingly effective workout. Click here to follow along with Stamina’s in-house expert trainer Tiana, demonstrating how your body weight can be used to tone the entire body.

Example exercises might include:

• Push-ups
• Seated dips
• Air squats
• Lunges
• Pull-ups
• Crunches

Increase flexibility for improved mobility and joint movement?

Consider calisthenics and gentle, controlled bodyweight movements and stretches. Examples of popular systems incorporating these types of movements include yoga and Pilates. Stamina’s own AeroPilates brand offers a wide range of online video workouts that you can follow along with. Some don’t even require equipment!

Example exercises might include:

• Toe taps
• Bridges
• Leg lifts
• Chest expansion
• Hundreds

Having trouble determining what your goal should be? Feeling intimidated? Click here for a handy, step-by-step guide.

Quick tip 2. Get equipment for a more versatile workout.

If you’re desiring a more versatile workout, it may be worth purchasing some extra equipment. This can range from simple accessories like resistance bands or aerobic steps, all the way to full-blown, all-in-one workout machines like AeroPilates Reformers, rowers or exercise bikes. Equipment adds extra tools into your exercise pool, making it easier to build a more varied workout regimen.

It is worth considering what your budget and exercise needs are.

Basic, low-cost items that could suit a wide variety of all workout types might include:

• Yoga/equipment Mat
• Resistance Bands
• Jump Rope
• Dumbbells
• Stepper

Equipment for Each Goal

If you’re wanting to lose weight, burn fat or improve cardio, consider the following:

• Exercise Bike
• Rowing Machine
• Trampoline
• Elliptical
• Pilates Reformer
• Treadmill
• Stepper
• If building muscle or strength is your goal, these may be a better option:
• Power Tower
• Ab/Hyper Bench
• Ab Wheel
• Door Gym

Increasing flexibility:

• Pilates Reformer
• Back Traction Benches
• Foam Rollers
• Back Massager

Want more information about exercising at home? Stamina has the answer for you. Check out this in-depth e-book about building your own home gym.

Stamina offers a wide range of affordable, in-home exercise equipment for routines of all kinds. Check out the categories on the top to view our full list of different workout equipment.