10 Workouts You Can Do During the COVID-19 Lockdown

For a lot of us, our usual methods of keeping fit have been flat out banned, such as going to the gym, aerobics classes, boot camps in the park, and Zumba classes.

Fortunately, the government hasn’t forbidden us from going outside completely, and have labeled exercise an essential activity. We are also allowed to exercise with a friend or partner, provided we practice recommended social distancing measures.

It might take some adjustment, but there are tons of alternative exercises and activities you can do to keep yourself physically active while staying safe and doing your part to squash the curve of coronavirus infections. With that said, here are our ten favorite ways to keep fit social distancing style.

Workout during COVID-19 Lockdown #1: 
Walking Outdoors

Walking Outdoors during COVID-19 Lockdown

We haven’t been locked inside entirely yet, and all jurisdictions realize the importance of sunshine and fresh air for physical health and mental well-being. 

For people who are cooped up in apartment blocks, getting outside for a bit of exercise in the sun is super important not just for the physical activity, but also to ensure our bodies are getting enough Vitamin D.

We discuss the importance of Vitamin D in this article [* article placeholder] and why it’s so essential for a strong immune system.

People are also allowed to walk with a buddy, providing you follow social distancing guidelines. This guideline is a safety measure as much as it is a social distancing rule, as it’s not safe to force women to walk alone.

Workout during COVID-19 Lock-down #2: 
Treadmills, Cross Trainers, Exercise Bikes and Rowing Machines

If you’ve previously only had to access to this type of equipment at the gym, then now might be a good time to buy one for the home.

The great thing about treadmills, cross trainers, and the like is that the exercise isn’t mentally taxing, and you can do other things like catch up on the latest Netflix episodes, or listen to an audible book.

If you put in the effort, you can work off two or three hundred calories in a 20-minute or half-hour session with any of these machines. If you’ve got the room, then you have your pandemic fitness routine sorted.

Workout during COVID-19 Lockdown #3: 
Jumping Jacks, Pushups, Squats, Lunges, and Step Ups

Jumping Jacks, Pushups, Squats, Lunges, and Step Ups during COVID-19 Lockdown

Anybody who says you need expensive equipment to keep yourself fit hasn’t tried to get through a bodyweight-only routine.

Set up a routine of reps and sets of a few bodyweight exercises like the above, perform them one after the other with minimal resting, and you’ll be working up a sweat while developing excellent muscle tone. Don’t forget your core exercises as well and throw in some burpees and planking for good measure.

Workout during COVID-19 Lockdown #4:
Peloton Classes on the App

Join Peloton Classes on the App during COVID-10 Lockdown

Peloton is a Google Play or Apple Store app that streams exercise classes direct to your device so you can follow along.

It’s an excellent solution for those who like to mix up their sessions, to stop from getting bored. You will also find routines that perfectly match your fitness level and expertise.

The trial is for 90-days, so there’s a good chance you’ll be back at the gym before it expires.

Workout during COVID-19 Lockdown #5:
YouTube

YouTube is loaded with free exercise classes and routines, which you can watch and follow along for free. Pilates, yoga, HIIT, weightlifting, or any other exercise format you can think is all there for the taking. Make sure you choose videos created by professionals, as these will give you expert guidance on proper form so you can avoid injuries.

Workout during COVID-19 Lockdown #6: 
Nintendo Switch Fitness Games

The Nintendo Wii ushered in an era of video game fitness, and the Nintendo Switch continues that trend with its suite of video games designed to keep you active at home.

If you’re lucky enough to score a copy, Ring Fit Adventures is incredibly popular right now. There has been a bit of a rush on the game and ring accessory during the crisis, so it’s hard to find. Keep an eye out for it, though, as it’s a lot of fun, and the workout it will give you is no joke.

You will work up a sweat, and the variety of routines on offer is incredible. The latest updates now include fun jogging routines and a rhythm game that’ll make you forget how hard you are working.

The game features an ongoing adventure story to work through, but if that’s not your style, you are also able to set up your own routines or choose one of the pre-configured ones based on what area of your body you want to work out.

The Switch also has Just Dance 2020, Zumba, and Nintendo Switch Boxing, all of which can provide plenty of variety for exercising at home so you will never get tired of the same old routine.

Workout during COVID-19 Lock-down #7:
Virtual Reality Fitness Games

If you’re lucky enough to own a Virtual Reality rig for your PC or the PSVR, then you have some fun options for working out at home. There are quite a few games available that will get your heart racing while you work up a sweat. By far, the best ones are the boxing games like Knockout League and Creed.

These games have you punching, dodging, and squatting so much you will feel the burn after a few minutes. You will also need to be mindful of your sweating, so you don’t waterlog your VR headgear. Box VR is another alternative that’s more of an exercise routine than a game, but it’s still a lot of fun, and the tunes will get you pumped for action.

If you aren’t quite ready for the strenuous activity of boxing, then there are other alternatives that will get you up off the couch, without being quite as vigorous. You can check out how much of a workout each game will give you by visiting the Virtual Reality Institute of Health and Exercise [ * https://vrhealth.institute/vr-ratings/]

Workout during COVID-19 Lockdown #8:
Home Gym Equipment for Strength Training

It’s surprising how much weight training equipment you can fit in a small space. It’s also surprising how little you need to get a decent workout.  Benches for the home will fold up out of the way, and the rest will stow under the bed.

You can do a lot with one 7′ bar, a couple of dumbbell handles, and a selection of weights to go on them. If you prefer machines, then you’re looking at extra cost, and they aren’t as easily stowed out of the way. However, machines that help you perform a lot of different exercises can be surprisingly compact, so if you have a spare corner, then it’s an option worth considering.

Workout during COVID-19 Lockdown #9:
Kettlebells

Kettlebells look simple, but they are incredibly versatile when it comes to the range of exercises you can do with them. You can easily get a full-body workout with a single kettle bell. You will be able to find heaps of routines on YouTube, but there are also professional trainers offering affordable video courses on DVD, Blu ray, or online for sale.

If you don’t have room for the weight training gear mentioned above, but still want to have strength training options at home, then be sure to give kettlebells a try.

Workout during COVID-19 Lockdown #10:
Yoga with Core Exercises

Yoga is just as effective at home as it is in a class; it’s just not as social. There are plenty of Yoga web sites delivering professional instruction, YouTube videos, and DVDs if you are a beginner. All you need is a mat and some comfortable clothing, and you’re all set. Yoga is probably one of your cheapest workout options other than the body-weight routines we talked about above, so it’s also perfect for those of us who have been forced onto a more restrictive income.

1 COMMENT

  1. There are really good tips here. We’re a family of six cooped up together, and walking with the kids in the morning gets them out of the house for a while. We are using YouTube for simple routines for the kids, and Ring Fit is also fantastic (I was lucky enough to get it at Christmas). They call it a game but it certainly feels more like a workout to me. The VR ideas are also great exercise and something I use every week. Yes, you have to be careful of sweat because I have wrecked two PSVR helmets so far. Box VR for PSVR can be heavy on the squats if you choose the right routine, so I highly recommend it if you want something challenging, but take it slow if you’re a beginner. There really is no shortage of fun and interesting ways to keep fit at home if you use your imagination and check out what’s available.

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