30–minute full–body workout to do at home while social distancing

30–minute full–body workout to do at home while social distancing

At this point in our new era of self-isolation to start doing workouts at home sounds like as good of an idea as it gets. In almost all countries of Europe and many other places in the world citizen are urged to stay at home during the Coronavirus outbreak.

This translates in a massive reduction in physical activity in our daily life and the fear of becoming a couch potato is more real than ever. We need to fill our time at home productively in order to ensure our physical and mental wellbeing; so that when we finally beat the virus and can return to our pre-pandemic activities it will be as painless as possible.

Working out at home and staying fit during quarantine is very important. Not just for those who’ve been going to the gym before or have been practicing other outdoor sports, so that the return won’t be so difficult. It is also just as important for those of us who simply used to walk on a normal daily basis to and from places; because except of preventing muscle weakness, a lack of physical activity can be a risk factor for cardiovascular disease, anxiety, migraines and depression; it slows your metabolism, puts more pressure on your joints, hurts your posture, throws off your balance and limits your mobility.

So, how much exercise should you do? For heart health, the AHA recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week. But if you are doing less than that you are still going to see benefits. Some exercise is better than none exercise.

To make it easier for you we came up with this 30-minute full body workout routine you can do at home. You don’t need any equipment, except a yoga mat, and if you really want, you can even do them in pajamas.

The stay-home workout

Warm-Up

Superset

Glute bridge: 3 x 10 reps

Bird dog: 3 x 10 reps (each side)

30-60 sec break

Lower Body (legs and glutes)

Superset

1. Squat: 3 x 20 reps

2. Squat jumps: 3 x 10 reps

30-60 sec break

Superset

3. Straight leg kickback: 3 x 20 (each leg)

4. One-leg Glute Bridge: 3 x 20 (each leg)

30-60 sec break

Superset

5. Squat with side leg lift (alternating): 3 x 12 reps

6. Jumping jacks: 3 x 20

30-60 secs break

Upper Body

Superset

7. Push Ups (or on knees): 3 x 6-10 reps

8. Triceps dips: 3 x 6-10 reps

30-60 secs break

Superset

9. Superman: 3 x 10 reps

10. Superman Pull: 3 x 10 reps

30-60 sec break

Superset

11. T Rotation: 3 x 10 reps

12. Jumping jacks: 3 x 20 reps

13. Triceps Push Ups On Knees: 3 x 6-10 reps

30-60 sec break

Abs & Core

Superset

Walk down to plank: 3 x 10 reps

Plank: 3 x 20 sec

Crunch with straight legs: 3 x 10 reps

Reverse crunch: 3 x 10 reps

Flutter Kick: 3 x 20 kicks

Heel touches: 3 x 10 touches