Being quarantined has proven to be a significant challenge, as everyone has had to confine their daily routines to inside the walls of their own homes. In fact, many people on social media have been relating the quarantine lifestyle to feeling a bit like the weeks between Christmas and New Years, where there are seemingly no rules in terms of bedtime, diet and exercise. But we are nearing April, not January, so there is not a specific date on the horizon to bank on and promise yourself that you’ll begin changing your fitness habits.
Undoubtedly, when you are forced to stay at home it can be tricky to keep up the schedule you would typically maintain at school, no matter how active of a lifestyle you usually lead. The amount of walking I do on campus is significantly higher than what I am now able to do at home. At school, I would opt to take the stairs up and down from my dorm room on the 9th floor and would walk to all of my classes, averaging at least two miles each day. At home, the only mileage I typically get is from making the trek from my bedroom to the kitchen around 12 times a day. After sitting all day watching video lectures or participating in the chaos of Zoom classes, it can be easy to fall into the routine of sitting some more and watching Netflix in bed. However, it is important to resist this temptation and maintain high levels of physical activity in order to keep a well-rounded daily schedule that will improve your health throughout the upcoming weeks of staying at home.
To increase your activity and combat being stagnant, walking, running, or biking in your neighborhood is always a good idea, (as long as you make a point to stay 6 feet away from your neighbors) but this may or may not be a viable option depending on your location or the weather. Since most gyms are closed, this might leave you out of ideas, but I’ve compiled five YouTube channels that feature great at-home workouts that require little or no equipment at all and can be easily completed within the comfort of your room or even in front of the TV.
Rebecca-Louise has a great channel that just began a quarantine workout series that features a variety of workout videos for the full-body, abs and shoulders, legs, and even stretches to help you destress and unwind. This full-body at-home workout includes a combination of squats, lunges and leg drops to name a few, some of which can be done with light weights if you have some available at home. While the video is relatively short, it can be done in succession with other videos on the playlist or on her channel as well.
13 exercises total
30 seconds each
15 seconds rest in between
Full quarantine playlist:
Abs and Full-Body Couch Workout
Chloe’s channel is another popular one that features a bunch of great videos that vary depending on what kind of workout you’re looking for. She recently released an abs and full body couch workout, which yes, you get to do some of while sitting on your couch. This is a 14-minute video that is partially deceiving because it requires some standing and using your couch for support during exercises such as mountain climbers or lunges, but it’s a surprisingly effective and fun workout.
20 exercises total
30-40 seconds each
5-10 seconds rest in between
If you’re ready for a real challenge, she also has free 30-day programs, including 30-day abs and butt challenges, if you want to hold yourself accountable and keep up a consistent routine. These feature a combination of around six different videos total, and different combinations are given each day in order to keep it varied but keep targeting the same areas. Those challenges can be found here: http://www.youtube.com/user/ChloesAddiction/playlists?view=50&sort=dd&shelf_id=18
30 Minute Cardio Dance Workout
Among a vast number of workout playlists, Popsugar Fitness has a great variety of dance workouts that combine fun moves that will provide a seriously great workout and will leave you sweating. While it admittedly might be difficult for those who are a little choreographically-challenged, it’s still fun to do and you can always add your own modified moves to it. That being said, the specific moves are a bit hard to explain, but this 30-minute video begins with a warm-up and then picks up to the beat of the music, ending with a relaxing cooldown. As long as you keep moving throughout it, you’re guaranteed to feel like you’ve just run a couple of miles, without doing any running at all.
20-minute dance moves
5 minute cool down
Yoga with Adriene
20-Minute Full-Body Yoga Session
If you’re in the mood for something a little less cardio-oriented, yoga is a wonderful option that can also be done within the comfort of your own home. Adriene’s channel includes a large variety of yoga practice videos, ranging from 10 minutes to 45 minutes and that are additionally broken down by what they specifically target, such as weight loss or body pain. She has very comprehensive videos for beginners and experts, and this particular 20-minute yoga session is good for both groups and is very relaxing yet invigorating. While a yoga mat is recommended, a carpeted floor will also do the trick.
Around 20 different positions total
10 Minute Cool Down Routine
This is a slower workout and one that is good to do after a more intense workout as a cool down, or just by itself. She describes it as suitable for nighttime as well, as it incorporates slow strength exercises and stretching that will relax your body. Pamela’s channel also has a bunch of higher-intensity at home workout videos that you can select depending on if you want to target your upper body, lower body, or anything in between.
15 exercises total
Range from 30-60 seconds each
If many of us are honest with ourselves, the most exercise that we have probably been doing is that of our finger pressing play on Netflix or a video lecture. But why not use that skill to click on videos that will give the rest of your body a great workout too? The allure of a comfy bed and your favorite show can be tempting, but getting in exercise beforehand will make you feel all the more relaxed and a little less guilty. Plus, the endorphins you’ll release will leave you in a much better place both physically and mentally, which is important during this anxious and uncertain period of time in which we are living. Stay active, and stay healthy.
Email Christine at [email protected]