COVID-19 and at Home Workouts | What Works and What Doesn’t

So your gym has closed and now you have to socially isolate. What do you do? Do you spend on various gym equipment (dumbbells, resistance bands, benches etc), start doing suitcase exercises, endless curls with milk jugs or do you just give up?

Well, if you are not planning on spending anything and are getting bored of using certain household items, do not fret, there are many ways to have a successful at home workout routine.

We will cover what is necessary and how to create a basic at home workout plan here.


-Space out 6 feet by 6 feet. If you have less than that, that’s fine but you’ll need to accomodate your body length.

-A chair is helpful and a strong table (not a glass one)

-Ensure the location is a separate place. You don’t want to be working out in your bedroom unless you have no choice. 

-If you have equipment of any kind, place them in that designated space and make sure they are easily accessible.

-Schedule a time! With current routine changes, carve out a section in your schedule to conduct your workout(s) so you are committed to yourself. 10, 20, 30… 40 minutes is all you need!


-Aim to perform 3-8 movements. At home, core exercises, push-up, squat and lunge variations are simpe to perform. There is lots of room to program flexibility based work (stretching etc).

-Start off with your flexibility/ stretching/ mobility

-Add some bodyweight cardio or perform your usual cardio (treadmill, bike etc)

-Depending on your fitness level, you can perform circuits, supersets or straight sets.

-Adjust the reps, sets, tempo and resistance curve of the exercises. For example, push-up holds in the middle position (also known as isometric push-up holds) are great for adding in the beginning and end of your push-up routine to exhaust your muscle. Same goes for wall-sits paired up with leg work.

-Rest times should vary on what you’re trying to accomplish (build endurance, strength etc). 30-120 seconds.

-Add resistance through manual means or a backpack.

And that’s it! I’ll throw in this sample routine for you to try:

-Dynamic Lunge with rotation stretch: 8 per side

-Dynamic Groin Stretch: 5-8 reps depending on need

-10 Jumping Jacks

-30 seconds of mountain climbers

-10 push-ups

-Repeat above 3x, rest 20 seconds between rounds

-Wall-sit: 2 sets of 30-60 seconds, rest 30 seconds between sets

-Lunges: 2×15 reps per side, no rest between legs

-Russian Twist: 2×25 reps per side, rest 45 seconds between sides

-Front Planks: 2 sets of maximum time: rest 60 seconds or more between sets

All that will take 20-25 minutes easily.

If you need help making a home based workout routine, send us a message or call us now!

Published by Shaneh-Abbas @ Myofiber

Registered Kinesiologist Personal Trainer Over 10 years of training experience in a variety of settings. Online trainer since 2017

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