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Health • 22 April 2020 • 3 min

How to stay fit with these at-home workout ideas

By Zinzino

While introverts might somewhat enjoy the advice to ‘stay at home’, there’s only so much Netflix you can watch. Self-isolation doesn’t sound so bad, until you check the Health app on your iPhone and realize your average daily step count is only 2,000.

You now have 24/7 access to the fridge, too. The novelty of a hybrid office-living space can soon wear off. If you’re already feeling like you’re locked inside, with a cupboard full of snacks that are too close for comfort, you’re not alone.

We predict Amazon’s sales of weights have spiked and the YouTube yoga instructors are getting lots of new subscribers. While you might be stuck inside, this doesn’t mean you have to stack on the kilos.

Let’s sweat it out, in a makeshift gym or yoga class. But we can’t guarantee your family won’t have a little giggle at you.

Identify your workout routine at-home area.

Is there a spot that you can roll out a yoga mat and hoist a laptop to play workout videos? A little area near a window where you can look out to a view, and lift weights? Maybe, it’s in your living room, so you can set up when everyone’s asleep?

Do you have an exercise regime already carved into your routine? Stick with this ingrained habit to give yourself the best chance at maintaining it. If not, decide which way to best divvy up the 150 minutes per week. 30 minutes, Monday to Friday? Or three longer sessions?

Mix it up with muscle training (free weights), moderate-intensity aerobic activity (walking) and vigorous intensity training (running). Do what you can, in the space you have available. The key is to follow any type of workout routine at home and just continue moving your body, in whatever creative way possible.

Squats, lunges, bicep curls, crunches & twists. The go-tos!

Don’t sweat it (or maybe do) if there’s no weights in your house. You can complete all these exercises without them. But, if you’re thinking of setting up a little ‘gym’, consider buying small weights, an exercise mat, and a skipping rope.

YouTube is your ‘personal trainer’. While we can feed you with information about what to do, it’s great to follow the moves via video. There’s an endless library of resources, so consider focusing on one part of your body per day. If you’re unsure about any of these moves, just type them into YouTube for a demonstration.

All stretched? Roll out that mat.


Make your body sweat, don’t just wear (sweats).

Complete three rounds of the respective sequence per day. If you have a rope, start the workout with 100 skips, then after the sequence, spend 10 minutes stretching and deep breathing. Namaste!

Day 1: Legssssss!

  • 25 x squats
  • 25 x knee in lunge (left leg)
  • 25 x knee in lunge (right leg)
  • 25 x side-to-side squats
  • 20 x front kicks.

Day 2: Rock-hard abs

  • 20 x scissors
  • 25 x crunch (left leg)
  • 25 x crunch (right leg)
  • 30 x hip twists
  • 40 x criss cross.

Day 3: Amazing arms

  • 20 x arm circles (left)
  • 20 x arm circles (right)
  • 30 x push-ups
  • 30-second plank
  • 40 x tricep dips.

Day 4: Whole body

  • 20 x reverse lunge (left leg)
  • 20 x reverse lunge (right leg)
  • 30 x mountain climber
  • 10 x lateral split squats (left)
  • 10 x lateral split squats (right).

Day 5: The carb killer

  • 30 seconds of high knees
  • 15 x squat jumps
  • 5 x push-ups
  • 10 x burpees
  • 10 x lunges (each leg)
  • 5 x push-ups
  • 10 x squats.

Up, down, up, down.

Day 6: A zen cleanse…

  • Garland pose
  • Four-limbed staff pose
  • Extended triangle pose
  • Crescent pose
  • Revolved chair pose
  • Bridge pose
  • Camel pose
  • Head-to-knee forward bend
  • Legs-up-on-the-wall pose.

Get all that stagnant energy flowing. Pick an instructor to learn these moves from, online.

And day seven? You deserve Sunday off. So, how’s that for a workout routine at-home? Fun, hey?

Now, this will keep your IMMUNITY strong.

With your muscles happily activated, now it’s time to give your immune system a leg up. Xtend+ is an all-natural advanced immune and nutritional supplement, packed with 22 vitamins and minerals, plus beta glucans.

Take a two-pronged approach to protecting your health, with this workout routine at home plan and Xtend+. You’ve got this!

Click here for other workout ideas.