With the coronavirus pandemic, gyms are often opening and closing. Luckily, your exercise routine doesn't have to be as unpredictable as the pandemic's spikes and troughs. For a reliable way to meet your fitness goals, formulate an effective at-home workout routine.

Training in the comfort of your own home can be a convenient way to avoid the “Quarantine 15”, which has recently become a trending hashtag as many people are worrying about gaining weight when the gyms are closed.

Regular exercise is a great way to boost your immune system, which is increasingly important with the threat of Covid-19. It’s also an excellent stress-reliever and hormone regulator and will certainly help to keep your waistline in check.

Benefits of at-home workouts

To benefit from at-home workouts, experts recommend doing 150 minutes of moderate aerobic activity per week. Even small amounts of physical activity throughout the day are good for you, so get moving!

Some additional benefits of at-home workouts:

  • They are more convenient – no need to account for travel time or pack a gym bag.
  • You can play your own workout music as loud as you want, without headphones.
  • They are more private and less intimidating than a public space, especially for beginners.
  • You can exercise at any time of the day.
  • It’s more affordable than paying for a monthly gym membership, even with the initial outlay of at-home gym equipment.

With the right space and equipment, you can make your at-home workout as effective as any gym floor! No bulky cardio machines needed.

how to exercise safely through coronavirus  

Find a suitable at-home workout space

It’s important to have enough space for your workout session, so scope your house for an empty room. It can be in a guest bedroom, your garage or your living room. Don’t be afraid to exercise outdoors – consider your patio or backyard as well.

Make sure your environment suits the type of workout you’re going to do. If you’re going to rebound or do a workout involving vigorous cardio moves, like star jumps or burpees, find a space with a high ceiling. For exercises like yoga or Pilates, make sure your workout space has enough surface area with slip-free flooring.

If you’re going to play your music out loud, ensure that you’re somewhere where you won’t get any noise complaints. Make sure you’re also in a space where you won’t be frequently interrupted or disturbed.

Avoid stuffy or dark areas for your workouts so that there’s free-flowing air in your environment that’s cooling you down. Overheating during exercise can be dangerous!

Create the right atmosphere

Take advantage of the fact that you aren’t in a public gym, but your own space. Personalise and customise it to make it somewhere you love to be! It will help you look forward to the next workout.

If you’re doing yoga, consider lighting some candles or adding essential oil diffusers to create a calming atmosphere. Consider adding some bins, racks, or shelves to store your equipment and make your space more orderly.

Play some motivational workout music through your speakers or headphones to make your workout fun!

Some people even add mirrors to their workout space, so that they can see their progress. It’s also helpful to watch yourself exercising to ensure your form is right.

Stay motivated

Being in your comfort zone 24/7 can make it difficult to stay motivated to exercise.

Here are a few ways to set yourself up for success:

Make it simple

Make sure your workout space has everything set up, ready and waiting for you. Setting up a lot of equipment before a workout is definitely a deterrent, so try to avoid it.

Plan and prep

Staying organised really helps to set yourself up for success. One way to do this is by getting all your workout gear ready the day before. Go to the next step and plan what workout you're going to do, and your music. All that’s left to do is get up and show up!

Commit to an online class or programme

If your budget allows, book yourself into an online workout class. That way you’ve paid, and there’s someone waiting for you to be there. If you have a rebounder, why not join Bounti Live classes? They’re intense, yet fun and designed to help you build strength and get fit all in one. You can join in on any day of the week.

Can’t make the live class times? Check out bounti's On-Demand Classes! For £12 per month you can choose from 10 daily time slots, and do your daily bounti class at a time more suited to your personal schedule!

Set goals

Very few people can find the motivation to exercise without one or more solid reasons. Set a goal and allow yourself regular rewards for small achievements in working towards it. Small rewards along the way will make sure you keep going!

Build up your exercise equipment

There’s a lot you can do at home without bulky fitness machines and 50 different dumbbell sizes! There are also plenty of strength and cardio exercises you can do using just your body weight and minimal equipment. We recommend trying our at-home workouts with minimal equipment - they're so effective.

The key with basic home gym equipment is versatility! Invest in affordable equipment that you can do a variety of moves and workouts with.

It’s also a good idea to keep your at-home workout equipment small, so that it takes up as little space as possible. Re-purposing everyday items to use in your workouts, such as water bottles filled with sand, is also a great idea.

 5 free at-home resistance workouts to try

Some great at-home exercise equipment: 

A rebounder of your choice

Not sure which rebounder is for you? Check out the video below!

A weighted bar (body bar)

Resistance bands

Washable wrist/ankle weights

A set of dumbbells