It’s time to learn how to get fit without leaving your home:
Maybe you’re practicing a self-quarantine.
Maybe you work from your suite and are lamister the gym.
Or maybe you just like living like a house cat.
Either way, you’ve come to the right place, because I put together a practical guide for rational people to help you get fit or stay fit, plane if you can’t leave the house.
We’ve had incredible success with no-gym workouts for our 1-on-1 Online Coaching Program, permitting our clients to train from any part of the world…or an underground bunker.
Here’s what we’ll imbricate in our guide, How to Stay in Shape Without Leaving the House:
- How to stay in shape (while staying inside)
- 11 Workouts you can do at home
- Building a Temporary Home Gym: What Equipment to Buy
- The Nerd Fitness “Stuck in the House” Game
- Tips and tricks for staying fit inside
- How to get fit from home (Next steps)
Note: this is not prescriptive, nor guidance well-nigh protecting versus the coronavirus – see the PS.
Let’s jump right in!
How to Stay in Shape (While Staying Inside)
So you’re stuck inside eh?
Here’s the weightier translating I can requite you: treat this as your new normal, and recognize the fact that nutrition is still 90% of the health and fitness equation!
Seriously. 90%.
That ways the most important thing you can do to stay in shape:
Focus on your nutrition!
It’s really easy for our brains to think: “Well, I can’t work out like I used to, who cares what I eat.”
This is the EXACT opposite of how we should be thinking.
Whether you rarely leave the house or velocipede to work every day, what (and how much) you eat will largely determine your overall weight.
Here’s a telling story from our community: one of our coaching clients, Kyle, rides his velocipede EVERYWHERE, which meant he was incredibly active.
He only started seeing results when his mentor helped him switch up his diet.
That’s why Rule #4 of the Nerd Fitness Rebellion states “You can’t outrun your fork.”
When you stock up your kitchen, pantry, or panic room with food, make sure the choices match with your fitness goals.
Step #1) Use our Daily Calorie Calculator to determine how much you should be eating each day based on your goals.
Step #2) Learn well-nigh portion sizes of variegated foods! If you are largely eating meals well-balanced of rice, pasta, oatmeal, cereal, etc. during your quarantine, it’s important to know the correct portion sizes.
These are the foods that are the easiest to unwittingly overeat.
As we share in our Healthy Eating Guide and over on @Nerd_Fitness Instagram, here’s how to eyeball your portion sizes correctly:
View this post on Instagram
Step #3) Do the weightier you can. You might be stuck eating less than optimal meals for a few weeks or longer, which ways executive your calorie intake is the weightier step you can take to alimony your weight in order.
Here are 5 resources to help you focus on nutrition while living inside:
- How to Start Eating Healthy. If you have no idea what a healthy meal looks like, start here. We’ll explain platonic macronutrient ratios for weight loss, proper portion sizes, and putting it all together to build a healthy plate.
- 5 Rules of Weight Loss. Losing weight and keeping it off is tough stuff. Whether this is the first time you’ve embarked on a diet, or the 17th, read our guide for the word-for-word rules to follow for sustainable weight loss.
- 10 Ways to Make Vegetables Taste Good. If you want to be healthy, you need to eat your vegetables. Vegetables are upper in nutrients and low in calories, making them platonic for a healthy plate. But what if you don’t like veggies? Have no fear! Read our guide on how to turn any “picky eater” into a “vegetable lover.”
- The Nerd Fitness Calorie Calculator. Losing weight comes lanugo to eating fewer calories than you burn. But how many calories do you need to eat? What should be your calorie target for weight loss? Read our guide to discover your requirements!
- Which Nutrition is Right for Me? There are a LOT of diets in the fitness world. However, not all of them are created equal. We explore the pros and cons of today’s most popular diets, plus strategies for determining which one is right for you.
11 Workouts You Can Do at Home
One rencontre of staying in shape while staying inside comes lanugo to movement, and unquestionably STICKING with a routine.
If you don’t have a home gym, how are you supposed to workout when serving to your house?
This is expressly challenging if you’re a gym rat and used to a very specific gym routine!
So what’s a rational, level headed person to do in this situation?
In a nutshell here’s what we recommend:
- Schedule your workouts in your calendar, and treat them as you would a gym workout.
- Have a specific routine to follow, or set a time to make sure you are getting unbearable fun movement!
As for what’s possible, meet Jimmy, an aeronautical engineer who got in unconfined shape without overly stepping foot in a gym.
Through our online coaching program – we ripened a routine that Jimmy could do in his home with just bodyweight exercises, some dumbbells, and gymnastic rings:
Bodyweight training and gymnastics can build muscle, it just needs to be washed-up with the right intention and intensity! Meaning you just need to have the right plan in place.
Like these types of plans!
Here are 10 workout routines you can do at home:
#1) Beginner Bodyweight Workout
This is the Beginner Bodyweight Workout (3 Circuits):
- 20 Bodyweight squats.
- 10 Push-ups.
- 10 Walking lunges (each leg).
- 10 Dumbbell rows (use a milk jug or other weight).
- 15 Second Plank.
- 30 Jumping jacks
If you’re unfamiliar with any of these moves, check out the main post for a dispersal of each exercise.
This bodyweight routine has helped many a Nerd Fitness Rebel jumpstart their strength training journey.
#2) Advanced Bodyweight Workout
If the Beginner Bodyweight Workout whilom seems too easy, try this wide routine on for size.
This is the Advanced Bodyweight Workout (Do 3 Circuits):
- 10 One-Legged Squats – each side
- 20 Bodyweight Squats
- 20 Walking Lunges (10 each leg)
- 20 Jump Step-Ups (10 each leg)
- 10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
- 10 Dips – Bar Stools
- 10 Chin-Ups (or inverted bodyweight rows with an underhand grip)
- 10 Push-Ups
- 30 Second Plank
Again, if any of these moves are unfamiliar, throne to The Wide Bodyweight Workout for a well-constructed tutorial.
#3) Do a Bodyweight Exercise Everyday
Strength training comes lanugo to challenging your muscles increasingly and increasingly each workout.
This can 100% be washed-up with your own body’s weight, meaning you can train from the repletion and safety of your home.
The trick is picking an exercise for each major muscle group (focusing on recipe exercises to get the most zinger for our buck) and making it increasingly challenging as you uncork to grow strength and muscle.
So we’ll want to pick a bodyweight exercise for each major muscle group:
- Lower Body
- Upper Soul – Push
- Upper Soul – Pull
- Core
The lower soul exercise can be a bodyweight squat:
The upper soul “push” exercise can be, you guessed it, a push-up!
An inverted bodyweight row would be a unconfined way to train your “pull” muscles, which can be washed-up on a sturdy table in your dining room:
Alternatively, you could do doorframe rows:
To strengthen your core, you can perform some reverse crunches:
If these moves seem too tough, you can trammels out The 42 Weightier Bodyweight Exercises for easier (and increasingly difficult) variations.
If you’re stuck at home, try and do at least one of these moves every single day.
You can moreover try “exercise snacking”: doing just a few reps of an exercise on the hour: 5 push-ups and squats every hour, for example.
Up for a real test? Consider the “PLP60 Challenge:” every day, you add ONE increasingly rep of a push-up, pull-up, and a lunge, and do them in as many sets as you need:
- Day 1: 10 push-ups, 10 pull-ups, 10 lunges.
- Day 2: 11 push-ups, 11 pull-ups, 11 lunges.
- Day 3: 12 push-ups, 12 pull-ups, 12 lunges.
- And so on.
There’s a goody to doing one of these bodyweight exercises every single day:
Not only will you build muscle, but training can moreover remind us we’re trying to be healthy, which can remind us to eat healthier (remember our lesson on the importance of nutrition).
#4) Get a Kettlebell, follow our Kettlebell workout.
Right now, you can order a 30 pound kettlebell on Wren for $40. It doesn’t take up much room, and you can do dozens of exercises with a single kettlebell to stay strong!
Watch our Beginner Kettlebell Workout video below, and follow withal with the workout:
- 8 Halos (each side)
- 10 Goblet Squats
- 8 Overhead Presses (each side)
- 15 Kettlebell Swings
- 8 Bent Over Rows (each side)
- 6 Front Rack Reverse Lunge (per side)
This Beginner Kettlebell Workout is what’s tabbed a spin (you can learn all well-nigh circuit training here). That’s just a fancy term for doing a workout like so:
- 1 set of exercise A, go immediately to
- 1 set of exercise B, go immediately to
- 1 set of exercise C, and so on…
- Repeat from the top!
Your long term goal should be to do 3 full circuits when to when for a well-constructed workout.
#5) Get Your 10,000 Steps In!
Movement of any kind is salubrious for human health.
That’s why we often recommend people starting their fitness journey uncork by simply going for a walk.
But this can be increasingly difficult if you’re trapped in your house or apartment.
That’s why you should create a walking path through your home.
Maybe it’s up the stairs, going virtually a perimeter of each bedroom (ask permission if it’s not yours), when through the kitchen and then out to the patio.
Or maybe it’s outside, walking circles virtually your backyard.
The longer the walking path the better, and don’t be wrung to go one direction and then turn virtually to reverse.
A unseemly pedometer, FitBit, or plane just the pedometer full-length of your watch/phone could help a lot here.
Try to yaffle 10,000 steps per day if possible.
#6) Create an In-Door Obstacle Course.
Just considering you’re trapped inside, doesn’t midpoint you can’t play!
How well-nigh creating a fun obstacle undertow out of furniture?
Of course, the floor is unchangingly made of lava.
This video might requite you some ideas:
No one says you can’t do parkour in your apartment.
We discuss obstacle courses, parkour, and much increasingly in our guide 40 ways to exercise without realizing it.
#7) Do Mobility Drills to Stay Limber
Here’s a unconfined 5-minute drill from trainer (and unconfined Instagram follow) Jack Hanrahan!
View this post on Instagram
Even in just a few minutes, it’s possible to do a full-body mobility drill.
You don’t plane have to follow a pre-made routine. Just get moving, find what feels good, and requite yourself permission to get creative.
However, if you are increasingly of a “follow the blueprint” type of person, trammels out our guide How to Stretch for some pre-made mobility drills.
#8) Well-constructed a HIIT (High-Intensity Interval Training) Workout.
You don’t have to throne to the gym to do High-Intensity Interval Training. You can do a well-constructed routine right in your own home!
HIIT is just pursuit a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.
Unless you have a giant backyard, running at home might be tough.
But you know what doesn’t require a lot of room?
Burpees!
To well-constructed a burpee:
- Start standing up, then squat lanugo and kick your legs out.
- Do a push-up, bring your legs when in, and explode up into a jump.
- For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
- Repeat until you hate yourself.
Check out our full guide on How to Start Interval Training for some increasingly ideas on HIIT workouts.
You can moreover trammels out our post “The 20-Min HIIT Workout for Home” for flipside living-room-friendly interval routine!
Don’t have 20 minutes? What well-nigh a 4-minute tabata workout?
You don’t have to throne to a group matriculation to do yoga. No “namaste” or “ohmmmmm” required either.
Here’s a 20-minute yoga routine, specifically designed for newbies, that you can do in your dorm room:
No idea what a downward dog is?
Check out 21 Yoga Poses for Beginners, where we imbricate each and every move covered in this video.
#10) Practice Your Handstands (or Work Up to One)!
On the one hand, handstands are really tough. On the other hand, the value of strength and wastefulness required to perform a handstand will get you in unconfined shape.
Plus, you don’t need to leave your home to practice.
Never washed-up a handstand before? No problem! Trammels out our guide on getting your first handstand to begin.
#11) Train like Batman. Because, Batman.
We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try!
This workout is separated into two days for you:
Batman Home Workout Day 1:
- Rolling squat tuck-up jumps: 5 reps
- Side to side push-ups: 5 reps
- Modified headstand push-ups: 5 reps
- Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
- Handstands versus wall: 8 seconds
Batman Home Workout Day 2:
- ‘180 Degree’ jump turns: 5 reps
- Tuck front lever hold: 8 seconds
- Tuck when lever hold: 8 seconds
- Low frog hold: 8 seconds
This is a relatively wide workout already, but if you want to progress to the next level, trammels out the main Batman Bodyweight Workout for tips on how to do just that.
Outside of all these super-sweet workouts we covered, there’s more!
If you want a increasingly customized tideway for your word-for-word situation (kids, an old injury, you turn into a werewolf once a month), then trammels out NF Coaching.
We know exactly how to get people into shape without overly leaving the house.
Building a Temporary Home Gym: What Equipment Should I buy?
If you’re going to be stuck in the house, some essential equipment might help you stay fit and healthy without breaking the back.
As somebody who trains in a gym four days per week, I’m going to be lamister the gym for the upcoming few weeks.
In wing to plenty of bodyweight training (push-ups, pistol squats, and handstands), this is the equipment I’m using to create an inexpensive mini-gym in my apartment:
#1) A 30 lb Kettlebell. While you don’t need any equipment to grow strong, if you were going to buy anything, a kettlebell would offer you a lot of versatility.
If you do end up picking one up, make sure you trammels out our 20-minute beginner kettlebell workout, which can be washed-up with one single tintinnabulate in your living room.
#2) A Door Frame Pull-Up Bar. With this one piece of equipment, you’ll have all you need to build a well-constructed bodyweight workout.
If you’re serious well-nigh fitness, and you’re trying to get your first pull-up, a pull-up bar is a must.
I moreover will be hooking up gymnastic rings to the pull-up bar so I can stick with my ring training!
Here’s NF Mentor Jim playing with his setup:
View this post on Instagram
Honestly, if you have wangle to a kettlebell to help with some lower soul strength training, and then a pull-up bar to do upper-body pull movements, you can build one heck of a workout!
#3) Resistance Bands. Exercise bands don’t take up a lot of room and can be a unconfined way to increase the difficulty of normal bodyweight moves.
For example, you could start doing wreath squats:
You have a few variegated options on bands to purchase, so trammels out our guide to exercise bands for tips on what to secure.
If strength training isn’t your bag, consider these other two options:
#4) Healthy Gaming – Ring Fit Adventure
I’ve heard from multiple coaches and clients that Ring Fit Adventure provides a way to train in your living room that isn’t monotonous.
Do you have wits with Ring Fit Adventure? Please share in the comments below!
#5) Beat Saber: Come on, this is a no brainer! IT IS a video game to get you moving and THIS IS Nerd Fitness.
If you’re trapped inside and you can sire it, YOLO.
You can moreover trammels out our guide “How to Build a Home Gym” for increasingly ideas on how to create a fitness room in your house or apartment.
The Nerd Fitness “Stuck in the House” Game
To play today’s game, you’ll need a twenty-sided die like you would use in Magic: The Gathering or Dungeons and Dragons.
To play our game, simply roll one die.
Then do the worriedness that matches it:
MOVEMENT
- Walk the well-constructed perimeter of your house or apartment, reverse, and do it again.
- Strike a yoga pose.
- Do a 60-second workout (pick any bodyweight movement).
- Wastefulness on one leg for a total of 60 seconds, then switch.
- Dance like no one’s watching, to something with a fast pace.
- Try to read a installment in a static pose (plank, wall sit, deep squat, etc).
NUTRITION
- Eat a meal with protein and veggies.
- Take a picture of a meal to share.
- Skip the snack or eat a piece of fruit.
- Make a 10-minute meal at home (try one from here).
- Eat slowly and stop at 80% full.
- Drink zero-calorie beverages today.
- Skip a meal (a la intermittent fasting).
LIFESTYLE
- Go to bed 30 (or 5) minutes earlier.
- Take a 5-minute unravel to breathe, meditate, de-stress.
- Pamper in the shower with a skim and special soul wash instead of soap and washcloth.
- Send Steve a message well-nigh your day (reach me on Instagram!)
- Go outside for 5 minutes.
- Work on a puzzle (jigsaw, sudoku, crossword).
- Requite the cat a thorough brushing (or dog, or child, or creepy doll).
Feel self-ruling to edit The Nerd Fitness “Stuck in the House” Game to make it your own!
(Oh, and share your favorite spare missions in the comments below!)
Although this game seems very simple, don’t underrate its value.
One of our coaches plays this game with his clients, and they utilize it as an easy trigger for daily self-care.
Other Tips and Tricks for Getting Fit at Home
#1) Find ANY WAY to move more.
Did you know ‘fidgeting’ (aka “small micromovements”) can worth for up to 350 spare calories burned per day? It’s tabbed NEAT (Non-exercise worriedness thermogenesis).
Per the New York Times[1]:
“Overweight people have a tendency to sit, while lean ones have trouble holding still and spend two hours increasingly a day on their feet, pacing virtually and fidgeting, researchers are reporting in findings published today.
The difference translates into well-nigh 350 calories a day…”
350 uneaten calories burned per day ain’t no joke!
As we imbricate in our “How many calories should I eat every day?” guide, urgent an uneaten 350 calories per day can result in sustainable weight loss and maintenance over time for many.
Here are some ways to increase NEAT at home:
- Watch TV standing up.
- Pace while talking on the phone.
- Sit on the floor and urgently stretch while reading.
- Air pulsate like Dave Grohl.
#2) Prioritize sleep!
When you never leave the house, you can really get off track with your schedule if you’re not careful.
You might be worldly-wise to wake up tomorrow whenever. Why prioritize sleep if you no longer need to commute?
Well, considering poor sleep can really mess with your immune system.
Depending on why you’re isolating yourself (like a quarantine from a nasty virus), a hampered immune system can really be harmful.
Here’s how to build healthy sleep habits.
#3) Wash Your Hands.
This hopefully goes without saying, but you should be washing your hands all the time, plane without the threat of a virus or flu.
But I’m going to say it anyways. Wash your dang hands! Here’s exactly how to wash your hands:
Good hygiene is unchangingly important, but plane increasingly so if you’re trying to stave sickness and have spent time in public.
#4) Consider a Vitamin D supplement.
While most supplements are garbage, there are a few few that are worth considering (protein, creatine if you are focused on building muscle).
Another one to consider, expressly if you are now living like a vampire and lamister sunlight…
Vitamin D helps us swizzle calcium and moreover plays a hair-trigger role in our immune system.[2]
We normally get our Vitamin D from sunlight, or from animals (who moreover get it from sunlight). In the sparsity of the sun, taking a Vitamin D supplement is the weightier we can do.
This brand is a well-reviewed option that I take personally.
#5) Fake Human Contact.
We are social creatures. Meaning if you aren’t careful, never leaving the house might requite us motel fever.
Prioritize human connection, plane if it’s not face-to-face:
- Call a friend (use Facetime, Skype, or Google Hangouts). Meeting a friend in person is preferred, but whether considering of a mandatory quarantine (or you just live far apart) a phone undeniability can be a unconfined way to unravel the loneliness. Bonus points if you use FaceTime or a video service, which makes it seem like you’re closer than you are.
- Write a letter. You can go the other way with technology, and use some pen and paper to write a friend a letter. Yeah, you can just use email, but very reports are rhadamanthine scarce in the 21st century (especially amongst friends) so you’ll set yourself untied by pulling out some stamps and saying “hello” to your mailperson.
- Message Boards. Digital communities can make one finger unfluctuating with people from all over the world. Many Rebels in our forums have wilt friends in real life. Go pick out a user handle and get going!
- Daily Check-In so People Know You Haven’t Gone Feral. It can be incredibly valuable to have an peccancy buddy. An “accountabilibuddy” if you will. You can trammels in with each other to make sure you’re both training, or plane compete versus each other “I get 5 pull-ups today!” Personally, I have an online coach in my life to fill this role, considering I value an expert who can build me a new workout program when the situation changes.
#6) Squint out the window!
Constantly glaring at computers and objects right in front of you isn’t exactly unconfined for your eyes.
Solution: The 20-20-20 Rule!
For every 20 minutes spent looking at a screen, squint at something 20 feet yonder for 20 seconds.
There is some vestige it will help with eye strain, so it’s an easy unbearable rule to help your peepers stay healthy.[3]
If you want some help here, the app Eye Superintendency 20 20 20 will offer a reminder every 20 minutes to go squint outside.
How to Get Fit From Home (Next Steps)
Whether you’re only quarantined for a couple of weeks, or you’re somebody who works from home, the most important thing you do:
- Schedule workouts in your calendar.
- Know your calorie intake.
- Move daily.
- Stay strong.
- Eat your vegetables.
- Get plenty of sleep.
It’s time to build a new routine, and it starts by treating your new life at home seriously.
It’s easy to say “I’ll work out later” when your training takes place in the next room over. So easy in fact, that it’s easy to push out until tomorrow.
Then the next day.
Then the next.
Before you know it, you realize you just don’t exercise anymore.
So, no matter how long you’re practicing lattermost social distancing, KEEP up your momentum, train aggressively, and take superintendency of yourself indoors.
This will indulge you to get when on track without having lost all of your progress.
Note: it doesn’t really matter what time of day you train. Pick a time that works weightier for you. Just be resulting with it!
Our coaching clients who have the most success training at home are those that place working out in their calendar.
Then at the end of the week, ask yourself “Did I well-constructed this week’s training?”
- If “yes”, that’s awesome. Alimony at it.
- If “no,” don’t fret. Pick a smaller workout (5 minutes vs 10 minutes) and try again.
We discuss this throughout our guide on tracking your fitness progress. If you want to see results, make sure you’re hitting your goals. If you aren’t, pick smaller goals.
The goals themselves aren’t so important at first. What is important is picking one, crushing it, then picking another.
This really is the quickest path to getting in shape. We’ve seen it time and time then throughout the Nerd Fitness Rebellion.
So pick a goal (or roll a die) and get going!
Want a little help? The perfect next step on how to start getting in shape at home?
No problemo!
Here are 3 options on how to protract with Nerd Fitness:
Option #1) If you want step-by-step guidance on how to get strong, lose weight, and level up your life, check out our online coaching program:
Option #2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!
Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more!
Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign-up unelevated and receive our self-ruling guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for all the exercises covered in today’s guide.
Alright, unbearable from me. Your turn:
How do you plan on staying zippy at home?
Stuck at home with kids? How are you getting them involved?
Do you have any tips or tricks for training without a gym?
Are you currently reading this from an x-rated missile silo?
Let me know in the comments!
-Steve
PS: Check out The 7 Weightier At-Home Workouts for increasingly tips on how to train without a gym.
PPS: Hopefully this goes without saying, but getting healthy and towers a strong immune system is one of the weightier defenses one can have versus getting sick.
PPPS: Be shielding where you are getting your medical news from with regards to this virus! If you are looking for the most up to stage information on the CoronaVirus situation in your country, please refer to very experts over at Johns Hopkins.
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GIF Source: Mario dance,
Photo Source: Home Sweet Home, Visiting Friends, Home Sweet Home II, Wizard, Strobist with the Hazmat Guy
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