How To Stay In Shape During The Coronavirus Outbreak

Stay In Shape During The Coronavirus Outbreak
Stay In Shape During The Coronavirus Outbreak
Photo from: Unsplash

If you know me, you know that I am a person who hates to sit still. I hate being bored, having a significant amount of time on my hands and hate feeling unproductive. 

I am also a person who enjoys exercising and does so six days a week. Whether it’s running, lifting weights, getting outside and enjoying a bike ride or a long walk with my dog, I love all of it. 

When my health club sent me an email yesterday notifying me that they were forced to close for two weeks by the state government, I about lost my damn mind. 

Immediately the thought came to my mind of sitting around for two weeks doing absolutely nothing with my time. Just the thought of having to stay inside my house caused me enough anxiety to basically lose it

What I am forced to realize though, is that there isn’t anything I can do to control all of the madness that is going on in the world right now. No matter what I say or do, I am not going to be able to change anything, so why let myself get stressed out in trying to control what I can’t control? 

Anyhow, back to the point. I guess this is where I can finally use that Exercise Science degree of mine. Yes, the degree that I paid $40,000 a year to get and am doing nothing with as far as my profession goes may actually come in handy right now. 

How To Stay In Shape During The Coronavirus Outbreak

Just because you are quarantined doesn’t mean you have to give up on your health. In fact, for both your mental and physical well-being, now may be a good time to start making your health a priority. 

If you’ve been forced to join the vast majority of us who now have to work from home against our will, it can feel even tougher to find the strength and motivation to get up and moving, especially when your laptop is always next to you and you are in your favorite pair of sweats.

Most of us don’t have the luxury of an at-home gym, so that means that we’ll have to adjust our fitness routine to match our circumstances. 

No need to worry, though—there are endless options available to you if the only place to get your sweat on is in your living room. 

If you are itching to get out and get a workout in, give this at-home workout a try. 

At-Home Workout to Stay Fit While You’re Indoors

First and foremost, being quarantined doesn’t mean that you can’t go outside and get some fresh air. Get out and take your dog for a walk or go for a run. As long as you aren’t in a populated place (not even Times Square has people walking in it), you are okay to get out and get some air. 

Just in case you aren’t comfortable with going outside, feel free to get some cardio done in your house. About a month ago I did 50 burpees a day for two weeks. Not only are burpees a great exercise to build strength, but they also get your heart rate up there. 

This workout is broken up into four sections: there is a warm-up, a six-exercise circuit, a three-exercise burnout ladder, and a cool-down.


Go through this warm-up twice. Each exercise should be 20 reps with a two-minute rest in between each set.

  • Jumping jack
  • Burpees
  • Air squat with a two-second pause at the bottom


Do each move for 60 seconds. Rest for 15 seconds in between each move before going onto the next one. Go through the entire circuit twice.

  • Push-ups (Feel free to drop to your knees if needed)
  • Single leg lunge
  • Bodyweight dips
  • Mountain climber twist
  • Jumping squat with a pause at the bottom
  • Plank

Burnout circuit:

Complete each exercise for a total of two minutes and try to get in as many reps as possible. If you would like, break it up into two 1-minute circuits while trying to beat the previous amount of reps you had completed.

  • Hurdle jumps
  • Declined push-ups
  • Burpee


Don’t feel like you have to push yourself here. Give your body some time to cool down and relax. For each move try to go for 10 to 30 seconds…or longer if it feels good and you have time.

  • Hurdler’s stretch
  • Torso twist
  • Downward Facing Dog
  • Standing quad stretch
  • Shoulder circle

Final Thoughts

Don’t think this is a challenging workout? Try it for yourself and find out. 

The point is, you don’t need a fancy gym membership or even that much space around you to live a healthy and active lifestyle. If your health means enough to you, you will find the time and space to get in a good workout. 

It might not sound like a lot at first, but once you get going in this workout, you will be sweating up a storm. Just because it is recommended that you stay home doesn’t mean that you should jeopardize your health even further. Take care of yourself, get your body moving, and try this at-home workout to help you stay in shape during the coronavirus outbreak. Let’s just hope that it will be over soon.

Michael Bonnell

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