Stay in Shape When You’re Stuck at Home

Stay in Shape When You’re Stuck at Home

Oh, darn. The gym is closed. Now you can’t workout. Looks like it’s time for a little Netflix and…nope, sorry. We may be stuck at home, but that doesn’t mean our workout routines have to fall by the wayside. In fact, in times of high stress it’s even more important to stay active and keep moving, especially when your immune system needs to stay strong. 

Don’t let a little quarantine keep you from working out. We’ve got plenty of ways to stay active, stay in shape, and work out from the comfort of your home.  

Interval Training 

Interval training lets you design your workout while still getting intense training. In an interval workout, you work in 30 seconds of intense activity and then longer intervals, 3-4 minutes, of less intense activity. Interval training burns more calories, gives you a more effective workout in less time and, particularly important during this time, keeps you from getting bored with your workout! 

You don’t need any special equipment to get started. Try running in place for high knees for 30 seconds and then a brisk walk-in-place for 3-4. Try these to get started


Yoga is great because you don’t really need anything in order to do it. Sure, a mat is nice but if you don’t have one it’s not a big deal. Put on your workout clothes or do some stretches in your PJ. Yoga is one of the most low-maintenance workouts you can do. It will also be particularly important with so many people working from home, maybe from couches rather than the ergonomic chairs they have at the office. 

Many studios are closed but that doesn’t mean you can’t get the benefits of a great yoga practice. There are a ton of videos available on YouTube but if you need a little more guidance, here are some suggestions.

Yoga With Adrienne

Yoga With Adriene is a great resource for yogis of all levels. Whether you’re a seasoned pro or just starting out, she has videos for everyone. She caters to moods (yoga for anxiety), hobbies (yoga for writers), and careers (yoga for the service industry). She has a paid community but she offers thousands of videos for free!

Down Dog App

This is a paid app but it’s a great resource for those looking to start a robust yoga practice at home. You can choose workouts based on length, variation, or intensity and no two workouts are the same. 

Tip: Down Dog is offering it’s app for free through April 1

Walk Outside

We may not be able to go to the gym or anywhere there might be crowds, but a brisk walk with you and your dog, or you and your family is still ok…actually, it’s better than ok! Walking by itself is a great workout and great for your mental health, but taking that walk out into the fresh air is even better. Walking outside has been shown to lower rates of depression and exposing your skin to Vitamin D is crucial (75% of American adults don’t get enough!).

So, if you need to move, take it outside! 

Note: Please be sure to watch your state’s mandates around quarantine guidelines 

Use What You Have

Here are a few things from around the house that can help you get in a good workout, even if you don’t have any equipment. 

  • Stairs
  • Canned goods as dumbbells 
  • The wall for wall sits
  • The floor (plank, sit ups, push ups) 
  • The couch/chairs 

Or try any of these moves that don’t require any equipment or support. 

  • Lunges
  • Squats
  • Burpees
  • Balancing poses 

Get Creative

Need to get the kids involved? Here are a few creative ways to get moving, get your heart-pumping, and keep the kids entertained. 

  • Play Tag
  • Create an obstacle course with yard toys
  • Basketball
  • Baseball
  • A hike
  • Dance parties 
  • Just Dance
  • Wii 
  • Nintendo Switch 

Whether you head outside for a run, or jog in place while binging Netflix, there are a lot of ways to stay in shape even if can’t get to the gym or your favorite yoga class. 

If you’re taking this opportunity to start a workout routine for the first time, make sure you keep your body healthy, aligned and supported by making sure you’re supported from the ground up. Make sure you have the right shoes and those shoes have the right insoles to keep your body safe during a workout. 

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