As the coronavirus continues to cause concern worldwide, gym-goers have begun to think twice about sharing equipment, locker rooms, and towels. Although the virus doesn’t survive well on highly-sanitized surfaces, fitness professionals and enthusiasts are wary.
There are plenty of exercises you can do at home with minimal equipment to get a full body workout and yes, even some cardio.
Here’s what Im recommend for staying in great shape even if a quarantine happens.
Burpees are the king of at-home exercises, according to experts
While a home workout can’t replace an intense bodybuilding session of pumping iron, there are plenty of ways to work up a sweat in your living room
starting with a set of burpees that will be challenging but doable for you based on your fitness level — five to 10 is a good starting point. Then, follow it up with the same number of push-ups, squats, and mountain climbers. Repeat several times for an easy total body workout.
If you hate burpees or just want some variety, other body weight movements can work other areas of the body, and offer varying degrees of difficulty.
Air squats, for example, can be done just about anywhere and by anyone, Goldberg said. Those, along with mountain climbers, lunges, push-ups (or variations to make them easier or harder) are the basic body weight exercise to combine into various workouts.
Just combining those basic movements, one after another, can be a quick effective home workout.
You don’t need anything but your body weight to exercise, according to Germond, but if you do want to add variety, a few common things around the house can help keep you busy until you can get back to the gym.
A chair, for instance, can be used to support your squats — stand over it and lower down until just before your rear touches the seat (imagine you’re using a grimy gas station restroom).
You can also use that same chair to work your upper body with tricep dips, placing your hands behind you on the chair, walking your feet out in front, and slowly bending your elbows to slower down and back up.
If you do like lifting weights, consider using a broomstick in place of a barbell to practice movements like squats, Germond recommends. It may be less challenging that a full weighted barbell, but it can help you perfect your form and keep mobile until you can get back to the gym.
If you do want a little weight, a few gallon jugs of water can provide some resistance for squats, lunges, shoulder presses, and other movements, along with providing convenient post-workout hydration.