During the coronavirus epidemic, many aspects of our lives have significant changes. That includes sports activities. Now there is no access to workouts in fitness clubs. And it’s not always possible to exercise outside to avoid trouble with the officials. So, how to stay fit during quarantine?? The answer is home workouts!

There are exercises in many forms. Sure, the usual training machines, barbells, and treadmills are cool. But what can you do if there is no access to them now? Not to give up! Being in good shape these days is a necessity, not an option. If you active at home, you will not lose your form by the time it’s all over.

Related: Quarantine Benefit

What Types Of Workout You Can Do At Home?

There are quite a few options for your home training:
? exercises with your weight
? with dumbbells (if available)
? exercises with weights (if available)
? walkout (if you have a horizontal bar, bars, rings)
? stretching (stretching the muscles)
? dancing
? martial arts (practicing kata, punches, shadow combat)
? cardio (if available)
? cardio without equipment
? cardio with weights

What Exercises You Can Do At Home?

As you’ll see below, there are plenty of exercises available at home even if you don’t have equipment. But if you have something (dumbbells, kettlebells, barbell, resistance bands, cardio equipment, step-platform, jump rope), then the choice is fantastic.

Home Exercises With Own Weight
⚽ push-ups
⚽ squats
⚽ inclines
⚽ lunges
⚽ jumps
⚽ burpees
⚽ pull-ups
⚽ sit-ups
⚽ twisting
⚽ glute bridge
⚽ leg lifts
⚽ leg swings
⚽ running in place
⚽ boat
⚽ squats on one leg
⚽ various static exercises
⚽ jumping rope
⚽ etc.

Dumbbell Workouts At Home
⚾ dumbbell press
⚾ dumbbell squats
⚾ dumbbell lunges
⚾ dumbbell incline pull
⚾ standing dumbbell press, chest press + squat
⚾ dumbbell thruster
⚾ dumbbell burpees
⚾ dumbbell swing, pull-over
⚾ dumbbell forward bends
⚾ dumbbell side swings
⚾ dumbbell arm bends
⚾ French bench press with dumbbells
⚾ dumbbell supine thrust
⚾ etc.

Rubber Bands Home Workouts
There are plenty of exercises with rubber bands and tubes, for example, these ones .

Martial Arts
? working out with a punching bag (if available)
? shadow combat
? jumping rope
? circuit training
? practicing kata
? special exercises
? breathing techniques
? ideomotor training
? etc.

Stretching
? forward bends
? lateral bends
? complex stretching on supports
? transverse twine
? longitudinal twine
? stretching in a lunge
? etc

Exercises With Weight
? push-up
? jerk
? squats with kettlebells
? kettlebell pulls
? push-ups on kettlebells
? inclines with kettlebells
? long cycle push-up
? high pull
? etc

Workout On Bars
? different pull-ups
? push-ups variations on bars
? leg lifts on the chinning bar
? static exercises on the chinning bar and the bars
? etc

Crossfit
? dumbbell thruster
? various forms of push-ups
? jumps, pull-ups
? exercises with weights
? core exercises
? flexibility exercises
? etc

What Workout Plan To Use At Home?

As you will see, there are also a lot of possibilities for making home workouts cool and very efficient.

General sets: for example, three sets of 12 reps with a pause for rest.

Supersets: take two exercises and do them one after the other without rest. You need to do these exercises on the antagonist muscles. For example, you can do dumbbell press and dumbbell curl, or dumbbell curls and French bench press.

Trisets: you take three exercises on antagonist muscles or core muscles and do them one after another without a rest break.

Combined sets: take two anatomically unrelated exercises and do them one after the other without a pause.

Circle training: we take 4-6 different exercises and do them without a pause.

Pyramid: change the weight or number of reps in each workout.

Moreover, there are also pumping, plyometrics, cluster sets, Tabata, cheating, eclectic, static, and dynamic approaches, etc.

How To Use All These?

My recommendation is to choose some exercises, no more than 5-7, and do them 3-6 times a week in 2-4 sets of 10-20 reps.

Related: How To Find Time To Workout?

It would be a good idea to consult with a personal trainer or an experienced athlete. He will help you choose the exercises and adjust the load.

How Often Should I Train?

That depends on the nature of the loads and the goals. If you follow the program for muscle tone and health, or flexibility program, or weight loss program, consider an everyday workout. And if you are training in a strength manner with dumbbells or kettlebells to develop muscles, then exercise every other day.

What Is The Optimal Duration Of A Home Workout?

At least 30 minutes. For a shorter time, all the necessary hormonal processes in the body do not have time to deploy to a full range. And these processes lead to the needed changes and improvements in the body.

What Is The Intensity Of Home Training?

At the beginning of the workout, it should be moderate. In the middle – high. And by the end, again it should be moderate. The easiest way to check the intensity is by your heart rate and breathing rate, and degree of sweating.

If the pulse immediately after exercise is within 60-75% of the maximum LINK (220 bpm minus your age), it is a moderate load. If it is higher, then the intensity of a workout is high.

Do not be afraid to sweat in your exercise – it is necessary and beneficial. Lack of effort in a workout is often the reason for lack of results.

Read Also: Am I Fat?

Can I Use Workout Programs From YouTube?

Sure! There are so many of them. You turn it on, watch it, repeat it. Great!

However, despite their availability, convenience, free accessibility, and perfect picture, such programs often suffer from deficiencies. You can, of course, ignore my words, but the objective shortcomings of such programs are obvious for professionals:

❕ Programs do not have an individual approach to your features.

❕ There is no support for the program. It is impossible to get in touch with a trainer.

❕ The training program may not suit you at all. After all, you choose it because you liked it. But you need a program that is just right for you. There is a big difference between these two approaches.

❕ There is no regulation of workload. And doing the same thing every day may be ineffective and even dangerous.

❕ There is no guarantee that you are doing the exercise correctly, and there is no one to control it. That is especially true for flexibility exercises. During my career as a trainer, I have seen so much. The improper technique of most exercises does not give results. And in some cases, it causes irreparable harm to health.

Some Quick Tips For Home Training

✅ Be sure to take into account your “weaknesses” and health characteristics.
✅ If you have flat feet, include special exercises LINK in your daily training.
✅ If you have back problems, use core training and stretching.
✅ If you are overweight, give preference to exercises with your weight in a large number of repetitions and watch the caloric intake LINK.
✅ If you want to tighten any weak muscle group, do more exercises for it and its antagonist muscles.
✅ If you have any medical contraindications, be sure to take them into account when choosing exercises and training plans.
✅ Exercise in a well-ventilated room.
✅ Wear comfortable sports shoes, especially if you do jumping exercises or weight training.
✅ Train in shoes with orthopedic insoles if you have flat feet.
✅ Do a small warm-up before training. For example, 1-2 sets of simple exercises for abs: twists, sit-ups, straight leg lifts, combined twists, etc.
✅ Do not exercise if you suspect you have a cold or viral infection. It can be life-threatening.
✅ As long as you practice different exercises, regularly try to do them to your maximum. That is a valuable and efficient technique.
✅ If possible, use ready-made workout programs. They are great in terms of exercise sets and loads.
✅ Feel free to ask the trainers questions. That will help to avoid common mistakes and wasted time. Just remember: a professionally designed program under the guidance of an experienced trainer is many times more effective than your own.

Final Words

Now you know that life without fitness clubs is not over, and there are a lot of possibilities to do workouts at home. So, stay safe, do exercises, and be healthy! ?