With nationwide quarantines happening, it's normal to get stressed about your fitness goals. But, you don't have to!
In fact, some of the best, fat-burning and strength building workouts can be done with nothing more than your bodyweight at a small space to move.
Even if you don't have major fitness goals, now is the time to keep moving. Exercise has other benefits including:
increasing your immunity and preventing contracting illness
increasing your happy hormones and preventing mental health issues that can come from staying inside and social distancing
kills time that you may otherwise spend binging Netflix
While you may not have an entire home gym at your disposal, you can still work out strength, increase your cardio endurance, and especially work on flexibility and balance. Here's a few ideas you can implement to your new routine:
1. High Intensity Interval Training
HIIT workouts are one of the best ways to burn fat and sculpt your muscles. These workouts are short and intense, alternating high intensity work with short rest periods. There's several different ways you can try this:
Tabata: alternating 20 seconds of work with 10 seconds of rest
Timed Circuits: pick four or five strength exercises and do as many reps of each movement as you can in one minute each. Take one minute break, then repeat the circuit.
Cardio supersets: Simply adding a cardio move after your strength moves is a great way to spike your heart rate and get your metabolism revving. For example: a set of squats, then a set of jump squats.
If you'd like some ideas, check out this Tabata ab workout that only takes 15 minutes, but works every part of your ab muscles.
2. Increase Your Rep Count
Just because you don't have heavy weights doesn't mean you can't improve your strength and muscle tone. This is a great time to work on muscle endurance. Rather than doing your normal 3 sets of 10, shoot for rep counts over 15. For example, if you don't have a barbell to hit squats, do 4 sets of 25 bodyweight squats.
Bonus: make your final set of each movement a burn out. Burn outs are doing as many reps as you can, until you fail.
Another great way to challenge your muscles is with incorporating isometric movement. Isometrics can include: holding the bottom of a squat, wall sits, holding the bottom of a plank, and more.
4. Add in-betweeners
In-betweeners are actually a favorite of mine, and I used to use these for a lot of my clients even when we had access to the gym. This is simple picking a cardio move and doing 1 minute of that move in between every movement of your strength workout.
Here's an example of what that would look like in an upper body workout:
3x10 Tricep bench dips
1 minute mountain climbers
1 minute mountain climbers
And so on. Get it? This is more of a strength workout, but you still get that added cardio calorie burn.
Yoga is not just for flexibility and stretching! It's actually a highly underutilized strength workout that challenges every part of your body. Not to mention, it's insanely helpful for mental health (especially if you're the type to get cabin fever).
The great news is you don't have to find a studio or get surrounded by other people to do yoga. All you need is access to Youtube and space in your home.
6. Get A Specific Home Workout Routine
If you need extra support with your fitness goals this season, and you don't want to muddle through this on your own, I have put all of these forms of movement together to create a month long, In-Home fitness program that's downloadable.
You'll get 4 weeks of:
2 strength workouts a week
2 HIIT workouts a week
Warm ups and flexibility work after each workout
And, since I know a lot of you are struggling with jobs and things right now, it's only $25.
I hope these tips, workouts, and program will help you stay mentally, spiritually, and physically strong during these trying times.
Stay healthy, stay joyful, and stay fit!
- Katie from Hai Life