At-Home Burst Workouts to Help You Ride Out Self-Isolation
Life is weird right now. We’re all feeling that.
But with the self-isolation and social distancing protocols likely lasting longer than a few weeks, finding activities or new at-home workouts has never been more essential than right now.
Our Bodies Are Sore! Let’s Get Moving
It’s time to put your health first - in fact, it’s probably one of the smartest things you can do.
Plus, many of us have an infinite amount of time right now. Our gyms are closed. We’ve binged a few Netflix shows (guilty!). We’ve baked and cooked a few new recipes. We’ve completed a million puzzles. Maybe you’ve even made a decent dent in your wine rack (no judgment here!).
You’re starting to get restless. You need to move. You can feel it.
We can all relate. That’s why we created this article outlining a few creative and heart-pumping workouts you can do within the confines of your own home. Self-isolation doesn’t mean you have to become a couch potato (nor should you!).
Bonus: Exercise can help improve your mental health. So, if you’re starting to go a little stir-crazy, keep reading to add a little more movement into your day!
The Short-Burst Workout
You struggle with commitment. Or perhaps you lack the motivation to get yourself moving - especially at-home. Home is normally meant for relaxing. The gym is for movement. Your office is for work. This time is confusing. It’s throwing us all through a loop.
If this sounds like you, then the short bursts workout is your new thing. It’ll help you get movement throughout your day - without having to commit to a big chunk of time.
How does it work?
1. Complete 2 Bursts in the Morning
Start your day with 2-3 exercises. Take a break before lunch with 2-3 exercises. It staggers your workout throughout your day. Try this:
Burst 1: 9:00 am Start Time
Exercise 1: Push-Ups - Begin in a full plank with your hands planted on the ground directly below your shoulders. Keep your abdominals tight and don’t allow your hips to sag. Bend your elbows, lowering your chin and chest toward the floor. When you almost touch the floor, push back up. Do this for 10 repetitions and 2 sets
Exercise 2: Jumping Jacks - Begin with your feet together and your hands at your sides. Jump your feet out and send your arms above your head at the same time. Complete 20 jumping jacks.
Exercise 3: Plank Hold - Begin in a full plank (similar to the push-up position). Your body should form a straight line from your head to your toes. Hold this for as long as you can!
Then you continue on with your day - go have breakfast. Go shower or start work. Whatever you have got to do. Then, set an alarm for 4 more bursts throughout your day.
Burst 2: 11:30 am Start Time
Exercise 1: Inchworms - Begin standing up. Bring your hands down to the floor in front of you. Slowly walk your hands out until you are in a plank position. Pause, then walk your hands back. Do 20 of these!
Exercise 2: Bicycle Crunches - Lie face-up on a comfortable surface. Place your hands behind your head with your elbows bent out to the sides. Bring your elbow to your opposite knee, then extend that leg, while bringing your other elbow to your other knee. Continue to alternate sides. Do 25 repetitions.
2. Complete 1 Burst at Lunchtime
Lunchtime Burst 3: 12:45 pm Start Time
Exercise 1: Walking Lunges - Step forward and bend your front knee so that it’s over top of your front ankle. Bend your back knee so that it’s under your hip. Step your back leg forward and repeat. Do 30 repetitions. (If you don’t have enough space, alternate doing lunges on each side.)
Exercise 2: Squat Pulses - Stand tall with your feet slightly wider than hip-width apart. Bend your knees and squat down. Ensure your knees don’t go past your toes and keep your torso upright. When your thighs get about parallel to the ground, pulse for a count of 5. Do this 15 times.
Exercise 3: High Knees - Stand tall and drive one knee up. As you go to lower your foot back to the ground, drive your opposite knee up. Do this for 30 seconds.
3. Complete 2 Bursts Throughout Your Afternoon
Burst 4: 2:30 pm Start Time
Exercise 1: Tricep Dips - Begin sitting with your arms planted behind you. Lift your hips and buttocks off the ground. Bend your elbows, then straighten them. You should feel this one on the back of your arm. Do 2 sets of 10.
Exercise 2: Burpees - Jump straight up into the air. Go down into a plank position, then explode back up into a jump. Do 5 of them.
Burst 4: 4:30 pm Start Time
Exercise 1: Mountain Climbers - Begin in a high plank. Drive one knee up toward your chest. As you send that leg back, drive your other knee up toward your chest. Continue to alternate sides, and do this for 30 seconds.
Exercise 2: Side Plank Holds - Position yourself into a side plank. Your forearm should be on the ground with your body and legs stacked to one side. Hold for as long as you can, then switch sides and hold as long as you can.
Exercise 3: Squat Walk: Squat down as low as you can go, then walk forward then backward. Do this for 30 seconds.
And you’re done!
This workout is very similar to the short bursts workout - but you follow the clock, and move every hour (which realistically we all should be doing!). It goes a little something like this:
9 am - Do 9 jumping jacks.
10 am - Do 10 squats.
11 am - Get up and do 11 crunches.
12 am - Get down and do 12 push-ups.
1 pm - Hold one 30-second plank.
2 pm - Hold a 30-second side plank on each side (bringing your total to two planks!).
3 pm - Do 3 burpees.
4 pm - Complete 4 supermans.
5 pm - Do 5 tricep dips (using your chair or a couch)
6 pm - Do 6 lunges (3 per side, stationary or walking).
Your At-Home HIIT Workout
But maybe you’re the type of person who likes to get their workout done. Thus, we present… Your unique at-home HIIT workout.
HIIT stands for High-Intensity Interval Training. It’s a great metabolic booster and muscle builder style workout. This particular HIIT session is only 30 minutes and it’s a full-body burner. You also don’t need any equipment, so basically anyone can do it - home gym or not! Let’s dive in.
There is one warm-up, 5 exercises, and 4 rounds. You do each exercise for 45 seconds. Between each round, you take a minute and 15-second break. Ready?
Your Warmup (5 Minutes)
Minute 1: Jumping Jacks
Minute 2: High Knees
Minute 3: Air Squats
Minute 4: Running on the Spot
Minute 5: Jumping Jacks
1. Squat-Pulse-Hold: Stand tall and position your feet about hip-width apart. Squat down, keeping your abdominals engaged. When your thighs get parallel to the ground, pulse for 5, then hold for 5. Stand back up, and repeat.
2. Lunge Pulse & Jump: Step one foot forward. Bend both your knees, coming down into a lunge. Pulse for 5, then jump to switch sides. Pulse for 5 again, then jump to switch sides again. Repeat.
3. Push-Up & Shoulder Taps: Position yourself in a full plank. Bend your elbows and lower yourself almost to the ground. Push back up, then tap your right hand to your left shoulder, then your left hand to your right shoulder. Repeat. If this is difficult, perform this exercise from your knees.
4. Crab Toe Touch: Begin sitting with your knees bent and your feet flat in front of you. Plant your hands behind you. Lift your hips and buttocks off the ground. Reach your right hand to your left foot, and lower. Lift again, and repeat on the opposite side. Continue to alternate sides.
5. Skaters: Stand tall with your feet together. Jump to your right side, and touch the ground. Ensure you keep your chest up. Jump to your left side, and touch the ground. Continue to jump from side to side.
Keep On Movin’
Now is not the time to let your health slide. And what better way to spend your time than amping up your fitness level?
Want more on wellness activities and health? Check out this article.