How to Exercise Indoors During Lockdown.

With the current EMCO in effect, going to the gym or even going outside for a jog is out of the question. This may be daunting to some who wonder if they can maintain their exercise regime with the limited ability to travel outside their homes. To make matters worse, not knowing how to start or what to do might be a huge barrier to get the ball rolling to start exercising. However, that doesn't mean you have to give up your ambitions on that perfect body as there are a wealth of fun and challenging workouts you can engage at home. Let's take a look at how you can indulge in home workouts with ease.

"Oh, to feel free again.."

Body Weight Exercise

You don't need expensive and fancy equipment in order to exercise. The simplest way to workout at home is to use your body. With that in mind, there are a variety of body weight exercises that effectively helps you to build strength, endurance and burn calories. Practicing circuit training ( going from one exercise to the next, with little or no rest) increases your heart rate which helps you to burn more calories and get the most out of your exercise.

How to:

  1. Choose your workout — Cardio, strength training or a mixture of both.

  2. Choose 10 different exercises — For cardio, focus on exercises with different levels of intensity. For example, you might alternate a high-intensity exercise (such as jumping jacks or burpees) with an easier move (such as marching in place). For strength training, choose pushes, pulls, front-of-leg, back-of-leg, and core movements, such as squats, lunges, pushups, and dips.

  3. Choose the length of each exercise — Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps.

  4. Get Ready — Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with a warm-up.

  5. The Workout — Do 1 circuit if you're a beginner or short on time. Do 2-5 circuits for a more intense workout.

Sample Cardio Circuit Workout (No Equipment)

  • 1 min: March in place — Lift the knees high and swing the arms

  • 1 min: Jog in place, pushing the arms overhead

  • 1 min: High knees

  • 1 min: Slow, controlled Plyo-jacks

  • 1 min: Regular jumping jacks

  • 1 min: March in place

  • 1 min: Skaters

  • 1 min: Mountain climbers

  • 1 min: High knees

  • 1 min: March in place

Sample Strength Circuit Training (No equipment)

  • 1 min: March in place to warm up

  • Squats — 20 reps

  • Reverse lunges — 12 reps on each leg

  • Pushups (on the knees or toes) — 10-12 reps

  • Dips — 10-12 reps

  • Walking lunge with arms overhead — 10-12 reps

  • Lateral leg lifts

  • Planks

  • Glute bridge

  • Back extensions

Exercise Videos

Exercise videos offer more variety, convenience and a more structured home exercise experience. You can find workouts for all ages, genders, goals and interests, and the best thing is you can choose to workout anytime you want all while being in the comfort of your own home. With the thousands of videos available, anyone can find a video they like that suits their own pace. However, while having thousands of choices gives us more options, it can also make the search for the perfect video an overwhelming process so keep that in mind.

Online Workouts and Resources

We spend a lot of hours online for leisure or productivity purposes but the Internet can also help us get on track with working out at home. With the wealth of information that is available online, we can learn basically almost everything we want about exercising at home from setting up a home gym, creating an exercise routine, learning the basics of cardio and strength training as well as keeping in shape with exercise.

You can also benefit from the myriad of websites offering both paid and free online workouts and exercise programs. With these resources available online, you'll be able to print, view online or even stream workouts on your computer, phone or tablet.

Fitness Apps

A fitness app provides users with instructions and examples of one or more types of exercise, physical activity, nutritional programs or other fitness topics. Much like a personal trainer, fitness apps keep track of your progress as well as encouraging you to keep up with your exercise routine. Some are used to count calories, others record statistics on workouts or collect data on walks, runs, and bike rides. If you prefer to move to the beat while working it, you'll be pleased to find that some fitness apps provide a coordinated series of songs which corresponds to the type of workout.

"Fitness app as seen on Apple devices"


Think playing video games are a mindless pastime activity? In recent years, we've seen the rise of exergames (games that require you to stand up and move) that promises players a new workout experience. Exergames are perfect for those who think working out is a hassle and an unpleasant activity by introducing a motivating and rewarding take on exercising. Some exergames to try out are the Just Dance series, a demanding but fun dancing game. Wii Fit and Wii Fit Plus are great for a family exercising session with it's multiplayer capability and is simple enough for even the most dedicated couch potato to try it.

"Dance your socks off to your favorite tunes while staying fit in Just Dance!"

As you can see, there are many opportunities for us to carry out an effective exercising routine right in the safety of our homes. Exercising to keep fit and stay in shape has just gotten even more important now that the lockdown has tightened amid the worsening pandemic. Not only does exercising keeps us fit and healthy physically, it is also beneficial for our mental health as it clears our mind and helps us to stay focused and productive. You'll be surprised to find that working out at home can be as enjoyable and rewarding as physically going outdoors to exercise, so get off the couch and get moving!

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