While we are stuck at home because of coronavirus, taking exercise and being healthy to boost our immunity to combat the virus threat become more crucial.

But the coronavirus forced the closure of gyms and many people have to stay at home. How can we keep exercising and maintain our figures while we can’t go to the gym?

Walking and running outside seems impossible, not to mention hiking and rock climbing. But surely we can build muscles and burn calories without leaving the house.

And there are plenty of ways to get and stay fit (not only stay in good shape) while we are at home during the coronavirus, including eating right and exercising daily.

Here are some tips for you.


Turning into a couch potato is so easy when staying at home all the time. And it’s really tempting to snack as much as you want, even when you know that’s rough on your bodies.

If you don’t anticipate to be out of shape, then mitigate the mindless snacking in coronavirus outbreak, and limit your consumption of some kinds of food, including some frozen meals, margarine, microwave popcorn, fried foods, etc. Reduce trans-fat and simple carbs, as well as sugar.

Get foods that have low calorie counts and fat but high portions of nutrients. Eat balanced meals which are properly portioned, instead of those junk foods.

Healthy fats sources from avocados, nuts, olive oil, and fatty fish like anchovies and salmon, etc. Protein is the most important nutrient for your body which could be found in turkey, skinless chicken, eggs, fish, oysters, nuts, peas, and quinoa.

Diet plays a big part in keeping you energetic and preventing fat accumulation, but it’s not going to work long term. Lifestyle with good habits is what really makes a difference in the long run.


Ask yourself what your goals are, then fill them into an exercise Schedule.

Your workouts should vary based on specific goals.

For example, losing weight might be your current goal, then you need to take less calories.

If you have just lost body fat, or you might be satisfied with your current fitness status and body weight, you could aim to stay in shape and build muscle. Then you just need to work out and take the calories that you burn in a day to reach a balance.

Alternatively, if you are looking to improve in a particular area, you may try some exercises that will be more efficient than others, like abdominal exercises, push-ups, etc.

But whether you’re in good shape, never quit working out. Because even when you have reached those goals, you might get back if don’t keep exercising.


In addition to health reasons, the coronavirus quarantines will eventually come to an end, and you won’t want to be out of shape when you can finally go out. Working to build the body before 2020 summer is tough, but not impossible.

Things like dumbbells, fit balls, push-up bars and exercise bands or tubing are inexpensive. And even with no props or machines, you can still create a routine that works all the major muscle groups.

But before you start, don’t forget to organize your routine and hold yourself accountable to your workouts.

  • Warmup and cooldown

A warm-up could be easy outside or in a gym, like taking a walk, pacing slowly on a stationary bike.

However, instead of those activities, try bodyweight exercise moves during the coronavirus pandemic, which use only your body’s weight. No equipment will be needed.

To increase your body’s flexibility, you could try some gentle movements like floor stretches and yoga poses, or other things which could warm up your muscles and prevent your body from injury.

Cooldown should be similar to the warm up, but to bring the heart rate down to a resting state.

It can be as simple as some flexibility moves to make cardiovascular work at a low level.

  • Do some HICT

Now that you are lack of physical activities at home, think about increasing the intensity of your workout. Choose a harder program and really push yourself. Do some HICT instead of just walking in the hall.

Though you can work with small dumbbells, a weight bar, bands or tubing, all of which you can do at home, It’s much easier to get a great workout anywhere using bodyweight exercise moves, such as pushups and lunges, without any workout equipment.

HICT (high-intensity circuit training) workouts could also help you spend less time working out. It makes your time spending on exercise really count.

Choose exercises that focus on your core muscles, like:

  • Squats

Squats could work on your core and leg muscles.

Stand with your feet between hip and shoulder-width apart, then squat as deep as you can as if you were sitting in a chair. Keep your back straight through the movement.

Don’t let your knees travel forward past your toes. You can keep the squat shallow if feeling uncomfortable.

  • Pushups

Place hands under shoulders, and feet hip-width apart. Keep your body in a straight line from the back of your head to your hips, and your neck in line with your shoulders.

Make elbows close to your body while lowering. Then back to a plank position while lifting your body.

To get better stability, you could widen the distance between your feet. Just don’t let your glute sag or stick up.

  • Planks

Planks are something like push-up. However, you need to rest your weight on your forearm instead of on your hands.

Keep your body in a straight line as well as squeeze your butt. Tighten your arms and toes. Tuck your chin and lift your head. Hold the position for as long as you can.

Planks will be great for your core, leg, shoulder, neck, and upper arm muscles.

  • Burpees

Drop from a standing position into a crouching position, thrust your legs out backward into a push-up position, and then jump back into a crouching position.

Bring the feet forward into the squatting position again, and leap into the air as high as possible with the arms up as quickly as possible.

Burpees exercise all areas of your body in just a few motions. It’s used for both strength-training and aerobic benefits.

  • Lunges

Lunges are exercises focus on your leg muscles to develop coordination, balance, and the unilateral functional strength of the lower body.

Stand straight with your hands by your sides or on your hips. Then step forward with a bent leg while keeping the other leg straight.

Lower the knee of your back leg. Exhale while driving back up with your front leg and step back into a standing position. Repeat the moves with the opposite leg.

You can hold dumbbells in hands to make it more difficult.

There are plenty of other simple, quick and effective exercise moves for you, like: Squat Jump, Plank Tap, Glute Bridge, Jumping Lunge, Side Lunge, Spider Lunge, Reverse Lunge, Single-Leg Deadlift, Walkout, Russian twist Bicycle Crunches, etc.


It doesn’t take much effort to design an effective workout program at home, and the added bonus is that it can also save time and money.

Anyway, people don’t have time to go to a facility every day even after this coronavirus quarantine.

You could also take exercise with your family members, like your kids (if you have any). Although you could not go swimming or take a hike with them now, you can still race each other in the backyard or play tag in the house.

Thus you can spend time with your family and take care of your own body at the same time. Cool!

Besides, it can also help your kids and other family memebers to realize how important exercises is and take it as a lifestyle in the future.


Try to take a walk through the halls, instead of just sitting on sofa, watching TV or staring at the wall while stuck at home during the coronavirus pandemic. This will help you stay alert, active and energetic.

Doing chores could be another great way to get activity when you can’t go to gym amid coronavirus outbreak,

Actually household chores, especially some exercise intensive chores, often involve lots of exercise for your legs and arms, such as doing the laundry, mowing grass, making the bed and scrubbing the bathtub.


Don’t forget that staying in fit is a lifelong process. The key thing is consistency.

There is nothing that can maintain your shape for good. You will need to adopt fitness as a lifestyle and stick to the exercise and eating routines even after the coronavirus quarantine.

Tags : coronaviruscovid-19exercisehealthkeep fit

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