Although the pandemic may be over, coronavirus lockdown restrictions remain in place in certain countries. Many gyms across the country are closing due to this. While the pandemic continues, your gym or fitness center may be closed. However, working out at home can still be safer than going to a gym.
If you are used to attending a yoga or HIIT class, switching to a home exercise program is not easy. It takes space and motivation to stay on track with your home fitness plan. It is smart to establish a home exercise routine. This will help you manage anxiety and improve your physical health.
This guide will help you stay in shape even during the pandemic. You don’t need any equipment, even if you only have a small area. There are plenty of great options for those with limited time or space. These include exercises that target your upper, lower, core, glutes and chest muscles. There are also high-intensity intervals, cardio, yoga poses, and other options. These exercises can be done regardless of your fitness level.
Videos and apps for home exercise
An instructor-led video workout is the fastest way to get started with an at-home routine. The videos can be recorded live or prerecorded and last between 25-45 minutes. They often don’t require any fitness equipment making it simple to get started.
These videos are often required to subscribe or join, but many providers offer them free or extended trials while we wait for the outbreak to end.
Here are some of my top favorite at-home workout apps, with both prerecorded and live videos. These include bootcamp-style yoga, boxing and high-intensity interval training.
Peloton offers a 30-day free trial of its highly-rated workout app, which costs $13 per month. Peloton’s fitness app, which does not require you to purchase a treadmill or bike, includes high-quality, easy-to-follow videos that include yoga, strength and cardio, as well as bootcamp and meditation classes. If you prefer audio-only classes, there are options for outdoor runs.
- CorePower Yoga
CorePower, like many other yoga studios, closed its locations because of the outbreak. Instead, CorePower switched to online workouts. Some locations have reopened after safety precautions. Weekly classes include sculpt, which is a painful class. Meditation, yoga and sculpt are all available.
- Nike Training Club
Nike Training Club was a great way to get in shape. I did it for a year and had very limited equipment. You can find a variety of home workouts on the app, which is free and available all year. There are even programs that allow you to set a regular workout routine. You can filter workouts based on your access to equipment or a gym, so that you can find exercises that only focus on bodyweight.
- Les Mills
Body Pump is a brand you may have heard of if you’ve ever used a 24-hour fitness gym. Les Mills manages the class. There are more than 12 classes available, including yoga, boxing and dance. You can access all these classes through a free 30-day trial. Many classes do not require equipment. The monthly membership costs $14.99 per month, or $11.99 per month with a 3-month commitment.
Cassey Ho is the fitness guru behind Blogilates YouTube channel. She also maintains a huge library of pilates-style classes. She also created a 14-day quarantine exercise plan in response to the outbreak. This is a great option for anyone looking to structure their home workouts. You can also follow her 21 Day Tone Challenge videos.
- Amazon Prime Video
Amazon Prime members already have access to a wide range of fitness videos including Zumba and cardio programs like 21-Day Transformation by GymRa. To see all available streaming content, go to Prime Video.
- Personal trainers
Many personal trainers who have had to cancel classes or training sessions are willing to share their expertise for free. They can be found on Instagram streaming their daily workouts and teaching you how to do certain moves. Many fitness trainers offer free videos on YouTube, which cover everything from pilates and yoga to dance and bootcamp. MaxPreps has compiled free classes by Katerina Kountouris, a professional personal trainer.
- HIIT training
Amanda Capritto from CNET, who is also a Crossfit instructor and coach, has compiled a great list of 20-minute HIIT exercises you can do at your home.
Basic equipment for working out under $100
Many apps and YouTube channels offer equipment-free workouts. However, if you are looking to increase strength or efficacy, even the simplest of gym equipment can make all the difference.
These are some items you can use either alone or in conjunction with an at-home exercise program. These are affordable alternatives to expensive home gyms. Your list doesn’t have to include everything. Just pick the best items for your workouts, such as strength training or HIIT.
- Jump rope: A jump rope can be used to warm up and get in a quick cardio session if you don’t have the time.
- Dumbbells: These are essential for any home workout program. It was difficult to find dumbbells in 2020 due to the shutdowns. However, it is now a little easier to locate them again.
- Yoga mat or workout mat: There are many options available. The mat you choose will depend on the exercise you do and the flooring you use. You will need a yoga mat to practice yoga, while a high-density mat is better for weight exercises and on carpeted floors.
- Yoga block: Yoga blocks are extra support for beginners who want to improve their flexibility. These are essential for yoga practice and come in sets of 2. They have a soft, balanced finish and a high density to aid with balance.
- Mirror: Not just for self-examination, but to ensure good form when you try new exercises. Ikea’s wall mirror is large enough to give you a clear view of your workout.
- Headphones: For anyone who is working out on a phone, tablet, or laptop, headphones are a great option.
- Foam roller and lacrosse ball: These tools will help you to ease into a new exercise routine. The foam roller and lacrosse ball can be used all over your body to relieve tension.