Home exercise is more important than ever. As the coronavirus continues to spread, forced lockdowns and social distancing are affecting all areas of life, including how we stay fit. This doesn’t mean you have to stay on the couch, it is easier than ever to stay active from the safety of your own home. We’ve compiled the ultimate list of at-home workouts, free fitness apps and recovery tips to help keep you fit and healthy during the pandemic.
At Home Workouts:
Fitness Blender believes that fitness should be accessible to everyone, everywhere, regardless of income level or access to a gym. They offer hundreds of free, full-length workout videos, all of which can be done from your living room. They also offer free meal plans, and helpful health and nutrition information.
The Fitness Marshall is one of the most entertaining and upbeat fitness instructors you will ever come across. His fun, energetic and sometimes hilarious workouts will help keep you in shape whilst making you laugh.
Steady Health provides specific routines for pregnant women, office workers, those who are rehabilitating after injury, and for people who just need a little relaxation.
HASfit guides you through low impact and elderly-friendly workouts. If you are older, have painful joints or limited mobility, these workouts will be perfect for you.
Heather Robertson gives free, full length tabata and cardio workout videos you can do from home – no equipment and no gym memberships required
Joana Soho brings fat-blasting personal trainer sessions to your living room. Check out her channel for circuits, strength challenges and healthy eating tips.
PopSugar Fitness offers hundreds of free, high intensity workouts. From 30 minute dance classes to 7 minute ab crunching routines, your heart rate is guaranteed to be pumping.
Blogilaties walks you through free pilates videos that allow you to focus on specific muscle groups or combines exercises for full-body workouts.
Turbulence Training Craig Ballentyne of Turbulence Training provides a vast collection of no-equipment bodyweight workouts. These instructional videos are mostly 10 minutes long and can be used to create customised home workouts.
Madfit delivers fun and intense full body, fat burning, HIIT choreographed home workouts to all your favourite songs. Easy to follow and lots of fun!
Pamela Reif leads quick, 10 – 20 minute at home workouts. Beginner friendly and equipment free.
Holly Dolke is the queen of flat stomach, ab blasting workouts that will help you tone your belly and strengthen your core.
Zumba with Dovydas will help you and your kids stay fit with his fun dance videos. Both adult and child friendly workouts to keep the little ones active whilst stuck at home.
Down dog is making all of its apps free until April 1st. That includes Down Dog, Yoga for Beginners, HIIT, Barre, and 7-Minute Workout.
The fitness and wellness app created by Chris Hemsworth, is offering a free six-week membership and workout program that will kick you into gear. Fun, simple and works for every fitness level. Sign up for free until March 31st.
Home Workout App
Home Workouts provides daily workout routines for all your main muscle groups. In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. No equipment or coach needed, all exercises can be performed with just your body weight.
Achieve your health and fitness goals with unlimited access to the best workout classes – from exercise styles ranging from cardio to strength training to HIIT, yoga, Pilates, dance, barre and more. Free, no subscription needed.
Nike Training Club
Nike Training Club is your Ultimate Personal Trainer. Get fit with free workouts from strength and endurance to mobility and yoga. From bodyweight exercises to full-equipment exercises, discover personalized workout recommendations, just for you
Custom training plans that focus on objectives like “lose weight,” “stay active,” and “gain muscle”. No matter your fitness level, Freeletics AI personal trainer designs custom training plans so you can get your sweat on whenever, wherever.
Keelo combines strength, cardio, and conditioning into one program. You’ll work and develop your body’s full musculoskeletal, central nervous, cardiovascular, and metabolic systems. The AI-based algorithm examines your entire workout history to ensure you’re working all parts of the body and getting the most out of your workouts.
When you exercise your body undergoes immense stress and energy stores are depleted. A lack of proper recovery can lead to injury, lower immunity and exhaustion, so it is essential you allow adequate time for your body to rest. Follow the tips below to keep on top of your recovery:
Wear Compression Hosiery: Quality compression hosiery and compression garments are designed to put pressure on muscles which increases blood flood and pushes lactic acid and lymphatic fluid upwards. A 2014 study found that compression hosiery reduced muscle soreness and increased muscle recovery rate. The study showed compression gear helps to remove an enzyme in your muscles called creatine kinase, which causes aches and DOMS (delayed onset muscle soreness) after exercise. Check out our range of activewear compression garments here.
Sleep: Sleep is crucial for muscle recovery and a strong immune system. Get in the rhythm of sticking to a regular sleeping routine where you go to bed at the same time each night. At least 3 hours before bed remove any source of blue light such as phone light, TV’s and tablets and aim for 8 hours of sleep per night.
Stay Hydrated: Exercise and an increased metabolic rate from training will increase the body’s need for water and electrolytes. Additionally, recent reports have shown that you can reduce your risk of contracting SARS-CoV-2 by staying hydrated. The cilia in your throat have better motility and ability to produce and expel pathogens when the body is adequately hydrated.
Foam Roll and Massage: A 2012 study showed that massage significantly reduces pain after exercise by decreasing the release of cytokines, compounds which cause inflammation in the body. Additionally, foam rolling reduces edema ( swelling in the muscles) and enhances tissue healing.
Use Heat and Ice Packs: Heat when applied to the body is considered a vasodilator (simply put, it opens up blood vessels). This helps to push inflammation byproducts out of the muscles post-workout. Alternating between heat packs and ice packs pushes blood in and out of the muscle, which further stimulates fluid movement. This 2015 study by Loma Linda University showed alternating between hot and cold therapy prevented elastic tissue damage. Applying ice for twenty minutes followed by heat for twenty minutes is an effective tool to help address muscle soreness following activity.