Since the novel coronavirusÌýwas first reported in December, entire countries, like Italy and Germany, have gone on lockdown, and certain U.S. cities, like San Francisco, haveÌýissued shelter-in-place orders. Major races around the worldÌýhave beenÌýcanceled, and manyÌýbusinesses are closing their doors to prevent the spread of the disease,Ìýincluding climbing gyms and chains like Ìý²¹²Ô»å .
But even during a pandemic, exercise is beneficial for your physical and mental health. Keeping up daily moderate movement, whether in the form of stretching, cardio, or strength exercises, can also help maintain your immune system. Below is a selection of ourÌýfavorite workouts that you can do right in your living room. SomeÌýrequire minimalÌýequipment, like resistance bands, kettlebells, or a jump rope, and others require nothing but some space.ÌýWe’re all spending a lot of time in our own heads right now, andÌýtaking the energy to get back into your body, even for 15Ìýminutes, is well worth it.
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These routinesÌýwill hit all the major muscle groups with minimal or no equipment.
The 15-Minute Body-Weight Workout You Can Do Anywhere
Take a midday break to complete this 15-minute circuit, whichÌýcombines strength training, cardio, and endurance. You’ll get a total-body workout withoutÌýweights—all you need is a place to move around.
The Definitive 10-Step Guide to Building a Do-Anything Core
A strong core supports your spine and is critical to any activity, whether you’reÌýclimbing, sitting at a desk, or running. These ten core moves will help build a stronger trunk, develop increased endurance, and reduce your risk of injury.
The Ultimate Full-Body Resistance-Band Workout
While you take some time away from the gym, consider using the no-fuss equipment you have at home to stay in shape, likeÌýresistance bands. Small but mighty, itÌýadds challenge to simple moves like push-ups and squats.
10 Resistance-Band Exercises for Stronger Legs
Looking for a way to strengthen your legs without heavy gym equipment? These resistance-band exercises, best performed in a circuit, will work every muscle in your lower body.
Targeted Moves and ExercisesÌý
Spend some time improving your form on these key moves. Your body will thank you.
LearnÌýto Do a Perfect Lunge
You can do a lunge anywhere: across your driveway, down your hallway, or in your bedroom. Though they’re pretty simple, ​​​​you don’t want to lunge with poor form, which can lead to lower-back and knee injuries. Take a look at some of the most common mistakes and how to correct them to make sure your lunge is in top shape.
14 Types of Push-Ups—and How They Help You
Push-ups are the ultimate no-excuses workout; all you need is the ground beneath your feet. As we spend more time indoors these days, consider adding the tried-and-true push-up to your workout regimen to efficiently target yourÌýarms, abs, and pecs. These variations challenge different muscle groups and will keepÌýthings interesting until you’re back in the gym.
How to Squat Properly
°ä´Ç°ù°ù±ð³¦³ÙÌýsquat formÌýcan take a while to perfect. This sequence of moves, which teaches you proper alignment and gradually builds mobility, isÌýa safe andÌýeasy way to progress. If you have weights around, great, but body-weight squats go a long way, too.
7ÌýExercises to Stretch and Strengthen Your Calf Muscles
Strong calves are critical for endurance runners, skiers, climbers, and anyone who practices high-impact sports.ÌýDoÌýthese seven exercisesÌýat home to encourage mobility and strength in the lower legs and ankles.ÌýSome of these moves require equipment, like aÌýjump rope, light weight, or resistance band.
Stretching Routines
No matter where you standÌýon the performance benefits of stretching, taking 15Ìýminutes to bend and breathe is good for your mental health and mobility.
The Best Stretches for Runners
Going for a run is one of the best ways to avoid crowded, public spaces like the gym while still getting yourÌýcardioÌýin.ÌýThese nine stretchesÌýefficientlyÌýtarget all muscle groups in the legs, like glutes and quads, as well as the sometimes-overlooked muscles like those in the shoulders and chest. No equipment is required, but these stretches are best performed after a run, when your blood is flowing.
6 Daily Exercises to Boost Mobility and Balance
Time away from the gym may give you the chance to focus on exercises that make you a more well-rounded athlete. Try these moves daily to increase your flexibility. For one move, all you need is a matÌý²¹²Ô»å a foam roller.
8 Neck and Shoulder Stretches to Relieve Pain
The stress of adjusting to a new daily schedule (and processing the news) could exacerbate any neck and shoulder tension you normally feel. These stretches target those muscles to ease tension. Try them after a workout session or mixed into a yoga routine.
A Beginner’s Guide to Yoga
Whether you are just startingÌýyoga or are a lifelong yogi, these movesÌýwill help you wind down, focus your mind, and challenge your body in a new way if you’re feeling stressed or sore. No equipment is required, though having a yoga mat will make your practice more comfortable.