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In the midst of the COVID-19 outbreak, gyms are closing down and people are wondering if they are now doomed to be couch potatoes for weeks or even months. Even if you don’t have a lot of space or even a single piece of workout equipment, you can still stay in shape–or get into shape–right from your own home.
If you want a great workout that only requires you to have a bit of floor space, burpees will get you the most gain. Burpees are simple to do and target a multitude of different muscles. You’ll also get your heart rate up while you strengthen your arms, legs, back, and core.
To do a burpee, start from a standing position. Next, squat down and place your hands on the floor directly in front of you. Use your hands for support and kick your feet out behind you. You’ll now be in a push-up position. Do the push-up!
Next, bring your legs forward again to get back into a squatting position and jump up. Then repeat. Start with a number that challenges you but also matches your fitness level. Do as many as you can and strive to do more each time you do them.
Keep going until you can do up to 100 of them in 5 minutes or less. You’ll feel like you did a full round on the weights without lifting a thing.
If your fitness level isn’t quite up to doing burpees, you may want to start with easier bodyweight workouts or work them into your daily routine to kick it up a notch. Push-ups, lunges, and squats are all fantastic exercises that will target different areas of the body.
For push-ups, mix things up by moving your hands closer or further apart. You can also try a diamond position by bringing your hands closer together until your two index fingers and thumbs are touching. The space between your two hands will form a triangle shape once you are in the correct position. Keep your elbows tucked in close to your sides while doing the triangle push-ups.
Squats are just what they sound like. Stand up straight and tall, then squat down and hold the position. Then come back up and repeat. For lunges, keep your upper body straight, pull your shoulders back and keep your chin up.
Focus on your core while you step forward with one leg while simultaneously lowering your hips until both knees are bent at about a 90-degree angle. Your front knee should be directly above your ankle and your other knee should drop down to almost the floor without touching it. While keeping your weight in your heels, push back up to a starting position and do another with the opposite leg moving in front.
Each of these exercises can be done at home and does not require any equipment at all. While you are practicing precaution during the COVID-19 pandemic, keep in shape and get the entire family involved.
