Want to feel younger, stronger & healthier in just 6 weeks? Join the younger you challenge!


Share to Socials

Senior man doing sport outdoors

5 Tips for working out at home during lockdown!

30 March 2020

Keeping fit during isolation poses some challenges. Perhaps you feel accustomed to a set gym routine. Maybe you require certain machines to keep fit. Or you just plain love the structure and order of a gym setting.

With a little bit of creativity with a dash of flexibility, you can stay in shape during any type of quarantine scenario. 

Putting aside the obvious benefits of improving your cardiovascular health and trimming your waist, pumping up from home helps you feel better during uncertain times. Work to raise your vibe. Everybody feels a sweet endorphin rush after a good workout. Even the most cheery person feels down in the dumps sometimes when forced to stay at home. Get in your daily workout to feel better about your mind and your body. 

Follow these 4 tips to work out at home during isolation.

1: Use Body Weight for Resistance 

Body weight workouts tone and strengthen with the ultimate organic tool; your body.

Do push ups, sit ups and weightless squats to remain lean and mean from home. Add plyometrics to create a rock solid core. Complement with yoga to sculpt your physique while improving your flexibility.

Pay strict attention to form. Being void of any silly weight tripping, visualize yourself moving through the perfect range of motion. 

Consider doing 4-5 sets of 10-15 repetitions to create a slim, toned physique.

Using your body weight for resistance is a 100% free, organic training approach perfect in a work at home setting. No equipment needed. Plus you can complete your workout in the most modest of settings. From cramped apartments to other tight spots, anybody can engage in a body weight workout anywhere in the world.

2. Use Household Items as Weights

A towel
One person’s towel is another person’s resistance band! Use a towel to help with stretching or for a killer arm workout. Looking for a leg challenge? On a smooth floor, assume the plank position with a small towel under each of your feet. Then, in a very slow and controlled manner, try gliding your legs apart and then back together again. Feel the burn!

Soup cans, water bottles or laundry detergent jugs
Treat any of these household items like hand weights or dumbbells. Give your arms a major workout by doing some front raises, tricep kickbacks or overhead presses.

A broom
Besides sweeping, a broom can also give your core, hips and glutes a workout. Next time you’re sweeping the floor, shake things up by adding some hip hinges or oblique twists to your usual routine.

A chair
A sturdy chair (without wheels) can make an excellent addition to your workout routine, whether you’re trying to perfect your squats or practice some leg raises. Throw a second chair into the mix and practice some tricep dips. For an even greater challenge, check out this 5-5-5 Chair Workout that incorporates strength, cardio, and flexibility.

A countertop
Strengthen your arms and chest by practicing several sets of countertop push-ups. These are a great activity to sneak in while you’re waiting for water to boil or the oven to pre-heat.

3: Hit the Stairs

If you find yourself under a genuine lockdown, hit the stairs for your prime form of cardio. Whether living in a house or apartment building, most folks have access to at least one flight of stairs.

Walking or jogging up and down stairs improves your cardiovascular health, tones your legs and boosts your energy levels. Step slowly at first. Do not tax your body with this intense form of working out. Simply build your lung capacity and leg strength to create slow but steady gains.

No need for expensive machines or fancy devices for getting in cardio if you have no access to stairs. Jog in place for a quick, effective workout. Your body doesn’t care if you move forward, backward, or simply complete your jogging in a stationary spot. Cardio is cardio.

4: Create a Workout Space

Create a workout space within your home or apartment.

Dedicating a specific spot for working out gets you in the right frame of mind for your pump session. Consider picking the most spacious spot in your home to create ample room for exercise range of motion. Bonus points if the room allows in the most light; always a mood booster. A balcony is also an option if you have enough space.

Devote this area to working out to get a psychological boost a bit similar to driving to the gym. Most gym fans feel excited during their trip to the weight room. Although less of a commute, walking toward your workout area mentally prepares you for a good pump.

5: Consider Virtual Learning

Take classes online if you run out of home workout ideas, this includes Youtube or Online Apps.

Learning from skilled trainers can give you the spark you need to keep fit in a home setting. Invest in virtual training for a cyber kick in the pants when you need it.

Do some due diligence on YouTube to play the training field. Google specific programs to zero in on workouts that resonate with you. Remote learning is perfect for any homebound individual.


Be creative. Nobody needs a complete weight rack and bevy of impressive cardio machines to stay buff. Your body simply senses resistance, whether you use your own body weight or a backpack stuffed with soup cans for squatting weights. Be flexible to work out efficiently in a home setting.

Most of all, remember why you want to be fit. Living in temporary isolation feels boring or flat out depressing sometimes. Working out boosts your mood while trimming your waistline. Nobody can complain about that combo.

Download the Club Active Fitness App and Workout from Home

Download the Club Active Fitness App and Workout from Home.
We’ll see you back at your local Club Active hub soon!

Club Active Icon

Step 1 of 9

What's your biological age?

Take a series of questions to understand your biological age. Let's learn about you and your health goals

How does your body currently feel?(Required)