Do you feel like you are at a loss for failing to adhere to your daily workout routine? Do not worry; you are not alone. Due to the COVID-19 outbreak, people worldwide have a hard time piecing together a schedule that incorporates work, a school for the kids, daily routines, and many other responsibilities. It may not be easy to find a perfect balance, at least not right away, but altogether life must go on. In the aftermath of this, you may feel like there’s no time to squeeze in some workout time, especially without a personal trainer or gym equipment. Brianna Gauna says anxiety and increasing stress levels arising from the coronavirus pandemic may kill your motivation to workout. She further advises that you need to concentrate on working out, even if it means moving around the house. You can find more content concerning this topic on

How does routine change affect your body?

People who go hard or work out each day at the gym regularly may experience some advantages by taking a break from their routine. Conversely, if you work out just a few times in a week then stop suddenly, you might attract adverse effects including:

  • Increased resting heart rate,
  • Insomnia,
  • Less energy and,
  • Mood swings and emotional imbalance

How can you work out while at home?

Working from home shouldn’t be an excuse for skipping your daily workout routine. Workout may vary according to different people. There is a wide range of alternatives you can choose for your exercise to stay in shape. Gauna says that, be it cardio or strength training, you need to focus on your goals and engage in activities to enable you to achieve those goals.

The following are sample ideas you can employ to keep everyone in the family active:

1. Yoga. Yoga needs balance and a significant number of powerful muscles. It’s convenient for working out the entire body. You can get videos for workout from YouTube or other mobile applications for your level of exercise.
2. HIIT workouts. They are the best workouts for increasing stamina and get your heart beating. You can choose four exercises from this list (you can search on Google or YouTube for further details and illustrations if you need to know more about them). Take 30 seconds on one exercise then rest for 20 seconds before going to the next workout exercise. You can repeat a rotation of these exercises up to 3 times.

  • Squats
  • Burpees
  • Glute bridges
  • Push-ups
  • Mountain climbers
  • Lunges

3. Walking or running. Several mobile applications allow one to track their run on a map, allowing them to choose the best route for their exercise. You can opt to do this in your neighborhood.
4. Biking. It is an excellent form of workout for engaging and toning leg muscles. Always remember to put on your helmet and protective gear.
5. Team sports. When you need to get your family to engage in physical exercise, team sports will be great for that kind of workout. There is a range of games, including soccer, racing through obstacle courses, playing basketball, or even volleyball. In cases where you don’t have the equipment, you can always improvise.

Exercise according to your age or fitness level.

Younger people have a faster rate of metabolism. Whenever you cannot get to a gym, try and gauge how much time you spend exercising and being active. However, if this is your first time, you can use the following recommendation for your fitness journey:

  • Ages between 7 and 17: one to two hours
  • Ages between 18 and 30: About one hour, and it can include morning Yoga, afternoon HIIT workout, and an evening run.
  • Ages between 31 and 49: Approximately half an hour.
  • Ages above 50: At least 10 to 15 minutes.

These are just examples of workout routines for starters. When you feel acquainted with your session, you can intensify or lengthen your sessions for better results.


If you do not have workout equipment, you can always make your own. It may be a tough journey initially, but once you get the hang of it, all will be well.