Let’s be honest social distancing can be tough, and bringing your work home with you can make it hard to relax. Once your bedroom becomes your office, separating the two becomes more difficult on a subconscious level. Combine that with all the gyms being closed, and it can be rather challenging to find a positive way to destress and escape from whatever is on your mind.
Exercise is a great way to relieve stress, and lucky for you there are a lot of super effective and challenging workouts you can do from home without any (or hardly any) equipment. Check out some of our favorite workouts you can easily do from any room of your house, and a few you can do outside while respecting the personal space of yourself and others.
1) Push-Ups
You know them, love or hate them, they’re a classic workout for a reason. They work.
Start in a plank position keeping your hands under the shoulders, keep your palms flat on the floor. Plant your toes into the floor to stabilize your lower body. Lower your body keeping your back flat, until your chest nearly touches the floor. Ensure that your body remains flat from head to toe throughout the entire motion. Engage your core and exhale to push yourself back to starting position. Repeat for 10-20 reps (or as many as you can while maintaining good form).
2) Crunches
Lie on your back and place your hands crossed on your chest, lie flat on the floor with your knees bent. Slowly raise your body up, use your abs and press your lower back to the floor. When you reach the top of the crunch, gently exhale and begin to lower your body down to the floor, inhaling. Repeat this process 20 to 25 times, and then resting for roughly 90 seconds, repeat this process 2-3 more times with 90 second rests between each set.
3) Jumping Jacks
Start in a position standing up straight with your feet together and your hands at your sides. In one quick motion jump up and move your feet apart while extending your arms straight up above your head and together. Drop your arms down as you bring your legs together to the starting position. Do 3 reps and work up to 50, 75, 100, etc. Rest and repeat for 3 sets.
4) Wall Squats
Lean your back against a wall and pretend that you’re sitting in a chair, hold this position. Make sure that you keep your legs at a 90-degree angle so that you get the most out of them while also protecting your knees. Start with 30-second intervals (30 seconds on, 30 seconds off) repeat.
5) Planks
Starting in a pushup position is the most simple way to get yourself into a plank position. Drop your forearms to the ground and keep both your elbows and fists flat to the floor. Ball your hands and keep them directly underneath your shoulders. Curl your toes and engage your abdominal muscles by tilting your pelvis and pressing your navel in towards your spine. Be sure to straighten your body, but ensure that you keep your neck and spine neutral (do not arch or round the spine). Hold the plank position for at least 30 seconds to 1 minute (or until your form starts to weaken). Rest and repeat for 3 sets.
6) High Knees
In standing position, quickly lift one leg in toward your chest. Keep your core engaged. Alternate your legs as fast as you can while maintaining complete control over your movement. Try and raise your knees to at least hip height each time.
7) Burpees
Start in a standing position, bend your knees and bring your hands to the floor just in front of your feet. Kick out your feet and enter into a plank position. Jump your feet forward to your hands, and from this crouched position, jump up as high up as you can, reach your hands above you towards the sky. These motions complete one rep. Aim for 10-15 reps.
8) Superman
Lie flat on your stomach with your arms extended forward, palms flat on the floor, with your legs straight behind you. Press your toes into the floor, then raise your upper and lower body, until your arms and feet are floating above the floor. Hold this position for five seconds. Slowly lower your body back to starting position. Repeat for 3-5 reps.
9) Go for a Run
As long as you maintain social distancing, there is no harm in leaving your house to get some fresh air. Going for a brisk jog is a great way to stay healthy while getting some fresh air. Start with a modest goal (1 mile) and increase this over time. Remember to stretch before and after jogging and stay hydrated before, during and after.
10) Go for a Bike Ride
The same idea applies here, the only difference is you’re taking your bike out for a spin. Riding a bike is a great option for those with joint issues. Running can be hard on your joints, especially on your knees, so riding a bike is a great option for those with knee issues. Remember to always use hand signals when riding on the road or in traffic, and wear a helmet.
