13 Simple But Effective Ideas For A Full-Body Workout, During Coronavirus Quarantine

For those who have followed a strict workout regime or have just embarked on the fitness journey, the coronavirus mandatory home quarantine can be especially jarring. In the past few weeks, in a bid to contain the spread, authorities have taken rigorous steps to close down multiple businesses where there was a possibility of people being in close contact and transmitting the virus to each other - gyms being one of them.

Twitter

Gyms act as a hotbed for viruses, we all know that after an intense workout session, grime gathers our gym clothes and we are soaking in sweat. Even the equipment gets extremely dirty, and what¡¯s worse is that many of us admittedly never bother to sanitize it before use - all because it¡¯s too much of an effort.

But now, in the face of a pandemic, we have no choice but to be cooped up and work at home. Till whatever time period the WFH module at your organisation lasts, it is extremely crucial to chart out a comprehensive home workout plan, and we¡¯ve got you covered lest you lose the flow.

Also, remember that the 14-day isolation window and the workout plan for the same aren¡¯t going to magically transform your body. Setting realistic goals is the topmost priority. Keep in mind that workout is not just for physical but also your mental well-being.

WFH can be daunting for many, especially for parents, for whom managing work and having kids run around can be difficult. Carve some time off for your sake and follow these simple steps:

1. Meditation

Twitter

The self-quarantine might have thrown your daily routine out of balance and in times like this, it¡¯s extremely important to de-stress and carve out some time for meditation. As soon as you wake up in the morning, before looking at your phone, computer, or talking to anyone, would be the ideal time to do this. Your mind will wander and your train of thought may pose a challenge, but try and focus on your breathing, this will help drown out all thoughts. Even 10 minutes of meditation can go a long way in keeping you balanced and energetic throughout the day.

2. Indoor Walking

Make your own walking circuit in the comfort of your home, it could include walking up and the down the stairs or charting out a track that looks like the number 8. This will work even if you live in a small space. All you need to do is track your steps on a fit bit - 2,000 steps a day can be your goal. If you can¡¯t keep up the step count, manage to squeeze in at least 10 minutes of walking.

3. Burpees

Popularly known as the "triple threat attack"; burpees tone your upper body, legs and core and it¡¯s perfect 15-minute mobility exercise. You can follow up the 10-minute indoor walk with 5 minutes of burpees.

4. Jumping squats

Follow up the burpees routine with a round of 10 squats. A squat is perhaps the most complete exercise in itself but add a little jump to your regular squat and you'll end up sweating it all out.

4. Tabletop crunches

Start this exercise by lying on your back on the mat. Your legs should be up at a 90-degree angle. Elbows should be bent, hands resting lightly behind your ears. Exhale and lift your shoulders slightly off the mat using your abs only.

5. Jumping jacks

This fun whole-body exercise is mostly used for warming up and instantly elevates your mood and activates various muscle groups. Jumping jacks also help improve your flexibility, aid weight loss and elevate mood.

6. Sumo squats

Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips. With your hands clasped together at your chest, push your hips back and squat. Sumo squat is a great lower-body strength exercise that emphasizes the muscles of the inner thigh.

7. Knee support push-ups

Push-ups for beginners can be hard. It makes things easier to use your knees as support and continue the regular arm push up module.

8. Skipping

Rope jumping is a form of cardio exercise to warm up. It is a full-body workout that burns around 10-15 calories per minute. Jumping rope improves circulation and breathing and enhances lung capacity.

9. High knees

High knees are an ideal method to help improve flexibility, endurance and extend running pace. They also help to simultaneously strengthen hip muscles to add physical stability.

10. Surya Namaskar

Surya Namaskar or 'Sun Salutation' is an ancient technique of paying respect or expressing gratitude to the sun. A single round of Surya Namaskaras helps you burn up to 13.90 calories, for someone who is of average weight. Ideally, you should practice at least 12 rounds of the Surya Namaskar every day.

11. Mountain Climbers

Start in a high plank position with hands directly under shoulders and legs extended behind you. Bend one knee and draw it to chest, then straighten behind you. Repeat on the other side, alternating without stopping. The faster you go, the better and even if you have time for one workout, opt for this one.

12. Shadow Boxing

Shadow boxing is the act of punching into the air, usually without an opponent, as exercise. Punch into the air for 3 straight minutes at any speed. Set a timer for three minutes. Do the same punches as your warm-up, or use any combination you like.

13. Plank

Holding the plank position is hard. Planking benefits your abs, but can also help tone your glutes and inner thighs. To make this painful exercise a little more bearable, you have people at home who can join for the same. Make it a fun activity by timing each other.