10 Simple Home Workout Routines To Stay Fit During Quarantine




With quarantine and social distancing measures leaving many people without access to gyms, working out at home has become a necessity even for guys who are not necessarily fitness enthusiasts.

While exercising at home isn’t easy given the lack of gym equipment, it is totally doable even if you have a small space.


So how do you do it? Stacey Njoki, a fitness trainer at Savannah Fitness Exchange, shared simple home workout routines and diet tips for staying in shape during quarantine.

Staying true to a fitness goal during these times of social distancing will bring guaranteed results, but it calls for discipline.

Below are 10 of the workout routines you can employ at home, and ensure you do three sets of 10-15 repetitions:


1. Jumping jacks also known as star jumps

2. Standing crunches: while standing, alternate knee to opposite elbow movement.

3. Press-ups/ push-ups on knees: Like during ordinary press-ups, keep arms straight, palms on the floor. But unlike press-ups, you bend your knees and keep them on the floor.


4. Triceps dips/chair dips: Place hands shoulder-width apart on the surface you are dipping from, gripping the front edge. Straighten arms at start position with legs bent and feet flat on the ground. Lower your body towards the floor until arms form 90-degree angles then engage triceps to press back to start.

5. Inchworms/walkouts: walk with hands on the floor from a bent over toe-touch position into a straight arm plank.

6. Squats: place feet at hip-distance apart, keep heels on the ground all through the squat


7. Standing lateral leg raises: keep core muscles tight, lift your leg approximately 45 degrees and lower in a controlled smooth manner.

8. Step-ups: requires one to step up and down off a step. Keep feet and knees pointed forward.

9. Plank: support forearms on the ground, with elbows under shoulders; keep hips levelled with the head. Hold position for 30-60 seconds.

10. ‘Superman’: kneeling on hands and knees, with the head up and chin tucked, lift one arm forward and the opposite leg back. Keep alternating sides.


Points to note: you should plan and set out a time period during the day for some workout, at least 30 minutes a day.

You can find many home workout videos online and you can also check out my home exercises. Walk more often. Avoid being in a sedentary position for too long.

Stand up and do a few stretches. Interrupt sitting and reclining time every 30 minutes.


'; (function() { var dsq = document.createElement('script'); dsq.type = 'text/javascript'; dsq.async = true; dsq.src = '//' + disqus_shortname + '.disqus.com/embed.js'; (document.getElementsByTagName('head')[0] || document.getElementsByTagName('body')[0]).appendChild(dsq); })();