Get Fit At Home: Your Quarantine Workout Guide

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In a time when social distancing and self-quarantining is the new norm, it’s easy to put your fitness goals on the back burner. While you may not be able to hit your group fitness class or your daily gym regimen, VALLEY has some tips to stay in shape from your home.

Here are four different at-home friendly workouts to try out.

Photo posted by @emilyoberg on Instagram

HIIT, or high intensity interval training, is a great way to get your heart rate up and burn some calories in a short amount of time.

This is a type of cardiovascular interval training where you alternate short periods of intense anaerobic exercise followed by a short period of rest, which is repeated for the duration of the workout.

HIIT can be done anywhere with no equipment, and is one of the most effective, yet quick ways to burn fat.

An easy HIIT workout can be comprised of five different exercises. Perform each exercise for 30 seconds, followed by a 30 second rest. Repeat for 3–5 rounds.

Some of the exercises you can include in your HIIT circuits are jump squats, burpees, alternating lunges and jumping jacks, as well as exercises that target your core like alternating oblique crunches or plank jacks. Get creative and switch it up so you never find yourself getting bored of your routine!

If you want to add some extra intensity to your HIIT workouts you can incorporate weights or lower your rest time between circuits — for instance, by performing an exercise for 40 seconds and resting for 20.

Strength Training

Strength training is a great way to get your heart rate up and burn calories, while also toning your body by building muscle.

Depending on your goals and preference, you can do exercises that target your lower body, upper body or a little bit of everything.

Some great lower body exercises to add to your strength training days are squats, lunges, stiff-leg deadlifts, glute thrusts and glute bridges.

If you’re looking to target your upper body, some good exercises to try include lateral raises and bicep curls, as well as body weight exercises like push ups and tricep dips.

The most effective way to build strength is by doing exercises with added weight, so if you have any dumbbells in your house, try using those! But remember, added weight is totally optional.

If you don’t have any gym equipment or accessories available, try and get creative — water bottles and books make great weights. 

Resistance bands are also a fitness accessory you can use in these types of workouts. Long resistance bands are great for both upper and lower body movements. Glute bands are a great way to add an extra burn to any leg exercise.


Yoga is a good way not only to get in your daily movement, but to also clear your mind. Yoga is also perfect for our current situation since no equipment is needed and it can be done anywhere. A yoga mat is ideal for the routine, but try using a towel if you don’t have a mat at home.

There are also a number of different types of yoga that focus on different movements and have different benefits.

For instance, Vinyasa focuses on the sequence of movements and linking your breath to the movements, while restorative yoga focuses less on the poses and more soothing your nerves and restoring your body.

If you don’t already have a specific yoga routine down, try out each of the different kinds to see what you like.

Youtube and Instagram are great outlets to follow along different yoga routines and make it feel like you’re in a virtual yoga class.

ENOM Training

EMOM stands for “every minute on the minute” where you complete a certain amount of repetitions under 60 seconds and the leftover time is your rest period before starting over at the next minute.

EMOM is a great way to change up your training style to make your workout more intense and burn more calories.

You can involve any exercises you want into EMOM and include weights if you have them. Try doing a circuit featuring a different exercise for every minute for five minutes.

Here’s a circuit to try for yourself.

  1. 10 reverse lunges into a shoulder press (per side)
  2. 25 body weight squats
  3. 12 burpees
  4. 30 bicycle crunches
  5. 12 jump lunges (per leg)

After you finish, rest for a few minutes then repeat your EMOM circuit 3–5 times.  

When In Doubt…

If you’re able to, try to do some of these workouts outside to some fresh air and vitamin D.

Jogging or walking outside is also a great way to just get some daily movement in, while also clearing your mind and avoiding going totally stir-crazy.



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