Working from home during quarantine means that you’re likely spending a lot of time on the couch—which is comfortable and all, but it definitely isn’t great for your body. In fact, sitting down for extended periods of time without exercise is linked to a number of health concerns. But getting outside and moving around, even for just 45 minutes a day, has a ton of health benefits, including helping to prevent high blood pressure, disordered sleep patterns, diabetes, and depression.
That being said, we are in a pandemic right now, and getting to the gym is not an option for many people. If you want to stay (or become) active, there are plenty of ways to do so without heading to your local
petri dish gym. These five exercises can be done in your backyard, at a local park, or in any other area that allows for safe and adequate social distancing. Designed by Meghan Hayden, an expert personal trainer, the moves are quick and simple—meaning you’ll definitely have time to squeeze them in between your Zoom meetings.
View this post on Instagram
Hayden studied exercise physiology at the University of Miami and is the director of training at GHOST Brooklyn, a luxury fitness space in Williamsburg. Formerly a top personal trainer at both Equinox and Performix House, Hayden is well-versed in various training techniques and loves sharing them. She’s particularly passionate about resistance, mobility, and injury recovery. You can follow along with Hayden’s customized outdoor workout below.
1. TUT Strength
The best way to strength train with no equipment is to utilize the principle of “Time Under Tension”. As you lengthen the amount of time that stress is placed on the muscle, more needs to be recruited to help get the job done. This mimics the amount of muscle needed to be recruited for heavily loaded lifts, therefore creating similar adaptations and results. For this circuit, move at a slow 4-4 second count to really feel the burn.
Lat Lunge Glides
Kick with your dominant leg and keep your hands straight as they approach the ground. Then, straighten your legs and body upward. Do this for 30 seconds.
2. Power EMOM
If you want to become explosive, you need to train explosively. The recipe is to work at near max intensity for a short duration, followed by a long rest, usually three to five times longer than the exercise bout. EMOM stands for every minute on the minute. Work for only six reps for each move at max intensity, then rest for the remainder of the minute. The faster you go, the more rest you’ll have. Before moving explosively, make sure you start with a solid warm-up that warms up the specific movement patterns and primes you for each exercise.
Jump upwards with legs straightened and land in a squat, bending your knees. Then, use the momentum from the squat to power the following jumps.
Plyo Push-Ups From Bottom
Alt Beast Kick Through
Beginning on all fours with your knees bent, kick one leg below the other and twist your body to face in the direction the leg is pointing. Your kicked leg will be straight while the other remains bent.
3. Full-Body Dynamic Circuit
If you’re someone who loves adventure, has kids, or likes to break it down to your favorite songs, this circuit is for you. You don’t live like a robot, so your movements shouldn’t mimic one. Have fun with this multidirectional circuit that will test your core and athleticism. If these moves are new to you, work slowly and focus on form, then start to speed it up and test yourself. Do three to four rounds with 45 seconds of rest between exercises, and do each exercise 10 times per round.
Push-Up To Forward Kick Through
Do a traditional push-up; then, when your body rises from the ground, hop into a squatting position, and kick one leg forward while keeping the other straight.
Crab Toe Crunch Under Switch Tap
Rotating Plyo Lunges
Squat Jump To Reverse Lunge
Jump with straightened legs and land in a deep squat. Then, step into a lunge on both your right and left legs, making sure to hit both sides before jumping again.
4. Mobility Circuit
Life is unpredictable. Without thinking, we do so much as humans to hunch over, tighten up, and create muscular imbalances. Mobility is a beautiful tool to check in with our body, assess the range of motion, and open back up.
Flexibility is how far our body can move passively, where mobility is how far our body can move with control. The difference between the range of motion our joints can passively and actively move is an opportunity for injury.
This full-body mobility circuit is perfect for your morning/bedtime routine, or as a warm-up before a dynamic workout. Do these moves 1one to two times through.
Shin Box With Step
Forward Long Lunge With Shoulder CARs
Scorpion Reach To Glute Stretch
Half-Kneeling T Spine Rotation
In a kneeling lunge position, hold your arms parallel to each other in front of you and then slowly move one arm to the side, rotating your body laterally as your arms open. Perform ten sets of this rotation, doing ten reps each time.
5. Advanced HIIT
Like efficiency? HIIT, or High-Intensity Interval Training, is an amazing way to burn a lot of calories in a short amount of time. After 45 seconds of heart-pumping work, reset for 15 seconds before the next move. 20 minutes later, you’ll be drenched on the floor. Do 45 seconds on, 15 off, one minute of rest between rounds. Four rounds total.
High Knees To Tuck Jumps
Push-Up To Beast Plyometric
Side Plank INT Rotation To Side Crunch
Begin in a plank, then balance on one arm to perform a side plank. Rotate your body and bend one leg upward to meet your raised arm.
Move one leg toward the other in a quick sideways shuffle, but make sure to keep your body facing forward and your legs parallel.
Image: Julia Ballew / Unsplash
All videos courtesy of Ana Snyder
When quarantine first began, working from the couch felt like a much-needed break from the discomforts of office life. Nothing was more appealing than rolling out of bed, grabbing your laptop, and rolling straight back onto the couch. No shower, no shoes, no problem. However, the excitement of working from the couch can start to wane once the aches and pains of too much sitting start to set in. From your neck to your lower back to your hips, sitting on a soft surface with limited back support for a full work day is considerably less comfortable than it seems. And as it turns out, working from the couch for too long is bad for you, both physically and mentally. The good news? You don’t have to give up working from the couch completely just to get a bit more healthy.
Sitting all day can have a number of negative effects on the body, but sitting slumped on a couch can be even more detrimental. “Sitting allows your muscles to become extremely tight and dysfunctional, which will compromise your posture and increase your risk of pain and injury,” says Jeff Brannigan, Program Director at Stretch*d (a New York-based dynamic assisted stretching studio). Furthermore, Brannigan goes on to explain that “working from the couch makes it very easy to sit in a not-so-great position. Many people quickly begin to slouch or slide down the couch.”
The problem? “Sitting in a compromised position drastically speeds up the onset of muscle dysfunction. You’re far more likely to feel muscle tightness, tension, and pain due to an increased likelihood of developing imbalance throughout the body.” In fact, in a 2018 study, the CDC went so far as to say that “high amounts of sedentary behavior and low levels of physical activity are associated with increased risk of premature mortality and some chronic diseases”. Yikes.
The good news is that even if you work in an industry that requires you to be sedentary for most of the day, small changes to your routine can make a big impact. Better yet, new work-from-home policies make it even easier to get up and move. Eve Lynn Chrust, a New York City-based fitness and yoga instructor (you can find her classes at Obé, SoulCycle, and Athleta) says that exercise doesn’t have to be something you force yourself to do at the end of a long work day. “Make it cumulative,” says Chrust. “If you do a little something every hour of the work day, by the end of the day you’ll have gotten more done than you might’ve expected.” Chrust says that a few exercises coupled with a few laps around your apartment every hour are enough to counteract some of the negative effects of working slumped down on the couch all day. Her advice? Set a timer on your phone to dedicate four (yes, just four) minutes of every hour to getting off the couch and moving. By the end of a standard work day, you’ll have already gotten a half hour workout in.
Here are some moves you should be doing to counteract the effects of sitting all day:
1. Walk It Out
The first one-minute move in your four-minute set? A lap around your house, a walk up and down a set of stairs or a stroll down the block! Chrust says, “there’s a mental component of getting off the couch. When you sit for too long, things can feel stagnant and repetitive and you tend to get stuck. Getting off the couch even for just a minute helps you to feel motivated, it gives you energy and might improve your focus.”
Chrust recommends doing 10 squats every hour to open your hips, stretch out your legs, and work your booty. “Doing just ten squats every hour throughout the workday is totally accessible, and by the end of an eight-hour work day you’ll have done 80 squats!” she says.
Next up is a one-minute plank. Planks are a favorite of most yogis, and with good reason. They’re an efficient way to work your entire core, front and back, says Chrust. “Abs are fundamental for posture. If you’re hunching on a couch all day, you need core strength to lengthen out your spine.”
4. Cat Cow
After you’ve completed the one-minute plank, move directly into a tabletop position, with your knees on the ground directly in line with your hips, and your hands on the ground directly in line with your shoulders. Flow through one minute of cat cow to create space in your spine, chest and neck, three spaces that are compromised when sitting on a couch for too long, says Chrust.
Images: GIPHY; Maryjoy Caballero / Unsplash
By now, most of us have probably tried at least a few home workouts. With gyms still closed in several states, the art of working out from the comfort of your own home is still essential. But can you still feel the burn with limited or no equipment? Incorporating plyometrics (aka plyos or jump training) can be an easy solution, but if you live in an apartment, that can also be a problem. Your neighbors probably won’t be too happy with you if it sounds like a herd of elephants is about to fall through their ceiling once a day.
The answer to all your problems is HILIT, or high intensity, low impact training. HILIT workouts use short intense bursts of activity followed by brief rest periods that never require jumping movements. You read that right: no jumping.
I’ve been an athlete my whole life and a personal trainer and fitness competitor for several years, and this is the method I’ve used during all of quarantine to maintain my fitness level. HILIT uses little to no equipment, increases your metabolism, and is also gentle on your joints. If you ask me, it’s a win-win-win. If you’re looking for a home workout that burns fat while toning your body, this is it! Here are a few moves you can do for a full at-home HILIT workout.
Low To High Wood Choppers
This is a dynamic exercise that works your obliques and shoulders. To begin, squat, twist your torso to the right, and hold your hands to the outside of your right leg. If you have a dumbbell at home, you can hold that as well. Exhale and swing your arms diagonally across your body so that you end with your arms above your left shoulder. Return back to your starting position to complete one rep. Continue the movement on this side for 30 seconds, then switch.
Standing Supermans strengthen your upper back, glutes, hamstrings, and calves. Stand on one leg and extend both your arms out to the side as you bend forward. Let your raised leg stretch all the way behind you as you bring your back to a table-top position. Squeeze your glutes and pull yourself back to a standing position. Repeat the Superman on this side for 30 seconds.
Start in plank position, then bring your left knee up to your left elbow. While holding this position, do a push-up. Alternate your legs back and forth for 30 seconds. Iguana press-ups require more stabilization than traditional push-ups and are excellent for building core stability in addition to working out your chest.
Standing Knee Drive
Stand with your hands behind your head and forcefully drive each knee in towards your chest. For maximum results, move as quickly as you can for 30 seconds straight.
Reverse Plank Leg Lift
Begin by sitting on the ground with your legs bent and your arms behind you—your fingertips should be facing towards your toes. Push your butt up off the ground and begin raising one leg at a time up towards your chest. Keep your movements controlled, squeeze your abs at the top of each leg raise, and always keep your hips lifted.
Squat Hold To Calf Raise
Stand in sumo position (feet outside your hips and shoulders) and sit into a squat. Hold this position for 30 seconds while you raise your heels up and down off of the floor. You should keep your weight in the balls of your feet throughout the movement. Prepare to feel an intense burn in your thighs and calves!
Hip Bridge with Hamstring Curl
You’re going to need to wear a pair of socks for this one! Start by lying on your back with your knees bent and feet placed hip-width apart. Bridge your hips up into the air and slide your feet forward as far as you can without dropping your hips down. Then pull your feet back in towards your glutes and repeat the movement for 30 seconds. Don’t lower your hips for the entire 30 seconds.
Images: Jonathan Borba / Unsplash
If you told me four months ago when quarantine first started that I wouldn’t be itching to get back to the gym or a group fitness class, I would’ve told you that you don’t know me at all. Well here I am, five months into quarantine, and all that’s been on my mind is that I never want to go back to a gym again, and when am I going to pull the trigger on a SoulCycle at-home bike?
For me, a group fitness class was more than a way to burn calories—in fact, that was probably the last thing on my list. The most important thing these classes offered me was an escape from the real world for 45 solid minutes. $36 for a spin class may seem absurd to you, but it’s way cheaper than talking to a NYC therapist for the same amount of time. This was my me time, time when I didn’t have to answer a single work message or be accessible to anyone. It’s rare to be able to unplug during the day and this was the best excuse I could find, plus endorphins make you happy and happy people don’t kill their husbands… unless they’re locked inside with them 24/7 during a pandemic (JK).
I used to think you couldn’t get as good of a workout at home or that I’d be way less motivated, but I can without a doubt say that’s not the case. So even if gyms open and they’re clean and COVID miraculously isn’t a concern anymore, here’s why I’m quitting the gym in favor of working out at home.
View this post on Instagram
NEW WORKOUT ALERT! We feel helpless when tech doesn’t go our way but appreciate understanding that sh*t happens. We had planned on releasing a new workout tomorrow but bringing it to you instead today! This is an amazing quick workout that hits allllll the right places and you can truly do it wherever, whenever with zero equipment! This is the perfect workout if you’re traveling this weekend – quick, low impact, effective, and as always… FUN. ❤️ If you haven’t tried our app yet, check out your free 7 day trial – link in bio!
The Money Factor
Like a lot of New Yorkers, I was paying out the ass for an Equinox membership before we got locked in our homes for the foreseeable future. I was going to hide the amount of that annual membership, but for the sake of transparency, I’ll risk getting ridiculed in the comments section—but please, before you come for me, remember we’re in NYC and everything is inflated. When I first joined, the membership started at $240/month and as the years went on, they upped their price to $255/month, aka $3,060/year. Nothing says being a loyal gym member like upping the price of an already overpriced membership. But as any gymgoer knows, you know you’re still spending money on a SoulCycle class here, a solidcore class there, and that adds up real quick considering a single group fitness class in NYC ranges from $30-40.
When the pandemic hit, saving all of the money I was spending on fitness was something I really felt. No sh*t, it was a small fortune. Myself, along with the rest of the world, abruptly turned to at-home workouts, something I never really did in the past, because who voluntarily wants to workout when they get home? But as soon as I started taking live Zoom classes, I realized I actually liked them, with the number one reason being they cost ~$14 or less per class, and if you’re a saint like Gina DiNapoli, $9 or less, praise f*cking be.
This is a hell of a lot cheaper than an in-person class. For the price of one in-person class you can take almost four at-home classes, and that’s not even factoring the money you’re spending on the commute to get to/from the class. Plus, you can get away with washing your hair less frequently and repeating gym outfits, since no one even sees.
As if money wasn’t enough of a motivator to never leave my house again to workout, the convenience is next level. You know what the worst part about taking a morning group fitness class is? Actually, there are two. The first: leaving your apartment with a 20 minute buffer time and still being late to class because the subway was delayed yet again for no reason. The second: the increased anxiety you feel during the last few minutes of class before you have to sneak out to race to get into one of the three showers offered for over 40 people in the locker room.
My favorite part about working out at home is finishing my workout, sitting my ass on the couch to recover for a few minutes, then taking my sweet time getting into my own shower, to use my own products without having to wear shower shoes. As much as I liked using the gym’s towels and amenities, thanks to COVID, I realize this was probably really disgusting.
View this post on Instagram
GIVEA-freakin-WAY 👊🏻 . . We’ve launched our newest format, BANDS, and … issa HIT! If you have a booty band but you also kinda feel like you have no idea what to do with it besides kickbacks and fire hydrants lollll, we’ll do that work so you don’t have to 🙂 . . What I’m giving away is 8 BANDS CLASSES 😱 via Zoom in the month of May- 4 for you and 4 for whatever friend you tag!!! You can tag multiple friends – just make sure they are in SEPARATE comments (since the prize is for two people). . ✴️✴️✴️They must be following me @jabsbygina , and bonus @alimitchellnyc since she is the official creator of BANDS!!✴️✴️✴️ (I recommend telling them this in the comment where you comment their insta handle) . . Winners will be chosen and announced on my IG story on Wednesday!! 🙌🏻
As with everything else in NYC, fitness classes are at high demand, oftentimes forcing you to sign up a week in advance. How are you going to know what you’re in the mood to do a week from now? Working out at home allows you to cater your workouts to whatever mood you’re in the day of. Some days you’re super motivated to wake up early and work out, other days you’d rather squeeze them in between meetings—with at-home workouts, you can decide on a moment’s notice to do them whenever you want and not feel any unnecessary pressure to decide in advance.
No More Late Fees
You literally never have to worry about getting penalized for either missing, or being late to, a workout again, since they’re based off your schedule. Sure, that can lead to pushing off a workout until you no longer feel motivated to do it, but if you create a schedule, it’ll help hold you accountable. Think of all of those times you wishfully booked a 5:30pm class hoping your 4:30pm meeting would end in time, only to find yourself still in said meeting well past 5:30. It’s bad enough spending over $30 for a class, it’s even worse when you lose the class and get a penalty charge.
Since quarantine, everything has been adapted to be broadcast online, even workouts like solidcore that normally require a megaformer machine. Obv the workout is not the exact same, but my obliques hurt regardless, so I guess they’re doing something right. Basically any workout that was offered in a studio can now be streamed online, done via Zoom, or watched on IGTV. My latest obsession is Sydney Miller’s Housework, which is the closest I’ve gotten to a nightclub since the world shut down in March. So many places are also doing free trials so you can test out a bunch of things for free before even committing to purchasing.
If you’re one of the blessed who have access to a vacation home or you’re able to go away for a weekend, you can bring your workouts with you. No longer are you stuck looking for a substitute class at a random studio—now you can bring your fav instructor with you. Sure you have to bring your equipment with you, but that’s a real small price to pay for convenience.
In the time that I’ve written, read, re-read, and edited this article I am happy to announce that my husband and I finally splurged on the SoulCycle At-Home Bike. I’ll be even more happy to announce when I make my money back on it as soon as we hit 68 rides, which between the two of us, will probably be in six months.
Images: @littpro / Unsplash; houseworkofficial, jabsbygina / Instagram
Since everyone is working from home and self-isolating until further notice because of COVID-19, no one is going to the gym and working out. I mean, that’s definitely not the only reason why… I, personally, am just a lazy bitch who doesn’t exercise at all, but you get the point. Good news for us horny ones out here who are already living or quarantining with our partners: Certain sex positions call for so much energy they can basically double as cardio. Sign. Me. Up. Because IDK about you, but I’d much rather burn calories by banging my partner than doing a million burpees in my apartment.
Sexpert confirmed: “Good sex will be a natural workout because you’re putting in the physical effort and getting sweaty together,” confirms certified sex coach and author Gigi Engle. “Orgasms burn calories, too.” Hell yeah! So without further ado, here are five sex positions that can get your blood pumping and amp up your heart rate faster than it’s been while chilling on the couch binge-watching Netflix:
1. Doggy Style
To burn more calories when you’re on all fours, Astroglide’s resident sexologist, Dr. Jess O’Reilly recommends taking turns pumping, rolling, and thrusting in this position. “You stay perfectly still for a minute while your partner takes control, and then you alternate. I think this might qualify as interval training,” she says. Yup, that’s def the best form of interval training out there. She notes you can get even more out of doggy style if you attempt a more challenging position. Rather than getting on all fours, she suggests you try it standing while you bend over into a downward dog position. Time to put all those hot yoga classes to the ultimate test.
Believe it or not, yes, you CAN get a good cardio boost in missionary position. Just be a power bottom who puts in werk. “For the bottom, grab your ankles with your hands and pull them up toward your head to engage your core,” O’Reilly explains. “If you’re the top in missionary, use your arms to support yourself as though you’re holding a plank.” Not bendy or athletic enough for that? Just throw some hip rolls in there. “Roll your hips in semi-circles, popping your butt toward their toes and then up toward their head,” she adds. Who knew missionary could be a full-body workout?!
3. Reverse Cowgirl
“Cowgirl and reverse cowgirl will get your heart rate up because you’re the one moving your body the most,” says Engle. Makes sense. Doing the most work is pretty tiring. If you want to turn it up a notch, you can also do the rocking horse (as O’Reilly calls it). “Sit all the way down and rock your hips from front to back. Picture yourself sensually riding a rocking horse for this move… it’s weird, but it works!” Giddy up.
4. Rider On Top
If you want to be the one doing the heavy lifting, Engle says you gotta hop on top. O’Reilly adds that bouncing up and down on a penis or strap-on from base to tip, or doing squats in the top positions (where appropriate/applicable), can burn way more calories during sex, too. Ugh. Sounds effective but also like I already need a nap.
5. On Your Knees/Straddling
mark knees, get set, ride! If you’re straddling your partner on a chair or bed, O’Reilly says to “alternate between 10 very shallow pumps and 10 deep ones, pressing your hips and lower thighs into their hips/pelvis.” You can also lean backward in a kneeling position and pump up and down that way. Or, last but not least, throw that booty in some circles! “Sit up straight and roll your hips to trace a large circle with the bottom half along their body and the upper half in the air as you allow the shaft to slide out slightly,” O’Reilly explains. Hot. Here for it.
Safety Tips For Physically Demanding Sex
If you’re gonna treat sex as a workout, you’ve got to know how to do it as safely as possible. Whereas you need a spotter at the gym when lifting weights, you need some support at your home gym, too! Here are three tips to keep in mind when squeezing in those at-home workouts with your partner.
1. Use Props To Help
“Sex furniture (check out the Liberator brand) and pillows take the pressure off your body and will help to prevent injury as you attempt acrobatic feats in the bedroom,” says O’Reilly. Not to mention they can help arch your back and get you into the best position so you/your partner can reach those deep spots.
2. Be Careful With That D
Like, don’t break it. Literally. “Though there’s no bone inside the boner, the spongy tissue that engorges with blood during an erection and the surrounding chamber (tunica albuginea) can rupture if you’re too rough with that thing,” warns O’Reilly. “Be weary of forceful impact against a hard object, like a partner’s pelvic bone, and don’t let your partner bear down abruptly on erection from above while standing.” Got it. F*cking yikes.
3. Use Lube
Because lubrication makes everything feel so much better. Duh. “With lube, you can twist, turn, bend, roll, suck, pop, and slide in a greater range of positions with a broader repertoire of techniques. When in doubt, add a few more drops of the slippery stuff and watch the possibilities expand exponentially,” says O’Reilly.
Final friendly reminder: Try not to make sex your go-to exercise method all the time, for obvious reasons. “If you treat it like the gym (something obligatory you do for health reasons), it sucks the experience of its erotic energy,” reminds Engle. This is only for those times where you hate doing push-ups or crunches and can’t make it to your fav spin class because there’s a pandemic going on that demands you stay at home until further notice… like right now. Now stop being lazy and go workout with your partner.
Images: Toa Heftiba / Unsplash, Giphy (5)
It’s safe to say this is a pretty stressful time for… literally everyone. Whether you were just forced out of your dorm to go back to living with your parents, or you’re now working from home all day with your roommate who breathes way too f*cking loud, we’re all feeling the same thing: antsy and overwhelmed as f*ck. Not only because you’re now learning which of your friends are complete idiots who thought it was still okay to go out on St. Patrick’s Day (hope they’re prepared to be roasted about this for years to come), but also because you’ve eaten through your entire two-week hoard of quarantine snacks in one day. And, you know, the general anxiety about everyone getting sick and the economy crashing and the healthcare system collapsing and all that fun sh*t. It’s like, kind of a lot to handle.
With all the stress and nervous energy about this Black Mirror episode of a world we now find ourselves in, it’s more important than ever to find a way to get that energy out. And since all the gyms and fitness studios are closing their doors for the time being (low-key kind of nice to not have to deal with dudes hitting on you while you’re just trying to listen to a podcast on the treadmill), many fitness apps and studios are offering their home workout services online for free. Here’s a roundup of all the ways you can break a sweat while at home for free:
obé fitness is an immersive online workout experience with energetic instructors that guarantee you’ll get a good workout and have a great time doing it. They’re offering a free 30-day trial, with hundreds of live classes per week. They offer classes for whatever you’re into, from HIIT to pilates to yoga to barre to a whole lot more. Most of their classes are only 28 minutes long, which is about the amount of time I can step away from my computer without anyone getting suspicious. You can access their classes here.
The Sculpt Society, created by Megan Roup, is doing a 14-day free trial of their dance-cardio and strengthening routines, which honestly kind of sounds like a party. There are a bunch of videos of all different time increments, so if you have 15 minutes or 50 minutes, there’s a workout for you. Check out Megan’s classes here and also keep an eye out for your inbox because she’s doing live workouts throughout the day.
CorePower is offering free online classes for everyone, which you can stream here. They offer yoga classes for people at every level, which is perfect for those of us who haven’t been able to touch our toes since we were like, five.
Despite how much sh*t we all gave their commercial during the holidays, I bet we’re all wishing we’d gotten a Peloton bike for Christmas right about now. Even if you don’t have an exercise bike at home, Peloton is offering a 90-day free trial, which can be used for not only spin classes, but also body weight, yoga, strength training, and meditation classes. You can find their free trial here.
The Miami, Coral Gables, and Manhattan-based HIIT class is creating at-home bodyweight workouts (that require no equipment) that will be emailed daily. Each workout is 40 minutes long and only requires downloading an interval timer app. Visit their Instagram for more details.
All of Downdog’s apps (Yoga, HIIT, Barre, and 7 Minute Workout), which specialize in home workout routines that can be done anywhere, are free until April 1st for everyone, and until July 1st for all students and teachers. All of their apps can be downloaded from the App Store or Google Play.
Fit Body App
Not only do you get a 7-day free trial with Fit Body App, which offers workout challenges, custom workout programs, and meal plans, you can also get four weeks free when you use the code DAJEITALIA if you sign up through their website.
Tone It Up
Tone It Up is offering a free month for new users who download the app from the App Store or Google Play. They have yoga, weight training, HIIT, barre, and a variety of other classes, which is great if you have the attention span of a goldfish and get bored after doing the same workout more than once.
P.volve is a low-impact workout that focuses on activating hard-to-reach muscles with precise movements. You can get 30 days of P.volve free, which gives you access to hundreds of videos that vary in length and area of focus, through their website.
Dance like no one’s watching (except maybe your dog) during one of 305’s famous dance cardio classes, live at noon every day on their YouTube page. We promise you will get a serious sweat in.
View this post on Instagram
Slider CORE WORK with @sydmiller from HOUSEWORK! Hunkered down at home? Take a class with her on NEOU. Try this one: Spider plank to cross cross Spider plank to cross cross + plank up down Forearm plank to pike Pike to knee tuck Slide plank jack Perform each exercise for 45 seconds. Rest 60 seconds. Complete 3 rounds . . . . . . . #neou #alwayson #athomeworkout #housework #fitfromhome #coreworkout #quaratine #covid19 #coronavirus #sweatsession #absworkout #fitnessexpert #sliderworkout #bodyweightworkout
Neoufitness lets you stream live and on-demand fitness classes from wherever you are. They offer a ton of different options, like dance, cardio, kickboxing, and a variety of other classes. Neoufitness is now offering 30 days free for new members. Our fav is Sydney Miller’s Housework. You can access it here.
Get a 21-day free trial of Openfit, which has live and on-demand classes of all kinds. All classes are under 30 minutes long, with some fitness classes as short as 10 minutes, and they offer classes for all levels of experience. Get your free trial here.
While Blogilates is always free on YouTube and Blogilates.com, there’s a 14-day quarantine home workout plan available, along with lots of apartment-friendly workouts so you don’t have to be that annoying upstairs neighbor who’s loud as f*ck during someone’s conference call.
Barre3 is offering a free 15-day trial to stream their hundreds of online workouts, with new ones added every week. This is a low-impact workout that is all about building better posture and finding balance in your body. Access the free trial here.
Get a free 7-day trial of Dancebody, which offers live and on-demand dance-based cardio classes that will work muscles you didn’t know existed in a fun but challenging way. You can access their classes here.
Melissa Wood Health
Melissa Wood Health has a free 7-day trial of her yoga and pilates-inspired workouts, which I’m pretty excited about cause I swear this is the routine every influencer does. These are low-impact, flow-style classes that focus on slow and controlled movements. You can find her classes through her website.
This situation may be the absolute worst, but at least you’ll get to try out some new home workout apps for free that can keep you busy and hopefully get your mind off things. (Just set like, a billion reminders on your phone to cancel everything before you get charged.) And at the end of the day, just be glad you’re not in quarantine with your ex. And if you are, best of luck to you.
Images: Form / Unsplash
Sometimes, despite our very best intentions, we just can’t bring ourselves to go to the gym. It becomes especially hard in the winter when suddenly 50-degree weather feels warm (fake news) and the sky is a dismal gray until 4pm, when it’s pitch black. On a good day, I don’t want to go to the gym. But if I have to wade through dirty puddles of slush in the dead of night to get there, it’s absolutely not going to happen.
But that doesn’t mean you can’t get a good workout in. I’m the type of person who has way too much energy if I don’t work out. When I got back to school after Thanksgiving, I was running down the halls singing Christmas carols at full volume because I had been cooped up on a plane all day. Case in point: I should’ve gone to the gym, but it was rainy and gross and I had just found out that I left the sunroof of my car open all Thanksgiving break and my car was filled with water. I’m such a responsible adult.
However, my friends are all gym whores so I was convinced to do some ~fun and quick~ workouts instead. I thought it was pretty stupid, especially because I was doing it in a sweater and UGGs (#athletic), but I’ve actually never felt so sore the next day. Guess all those bloggers are right when they say you can get a good workout at home in 15 minutes. We really can have it all! So I’ve rounded up a few workouts you can do from the comfort of your own home (but maybe put on some sneakers when you do these, unlike me).
My only qualification for giving these workouts is that I work out a lot and follow fitness bloggers on Instagram. But since that seems to be about the only qualification anyone needs to give fitness advice these days, you can obvs trust me.
This is especially fun if you do it with your friends. It’s nice because they can mock your form motivate you when you would rather die than continue planking. Pro tip: I always start with planking, because it sucks the most.
1 min plank: hopefully, you know what this is...
1 min side plank (30 secs on each side): ditto
50 crunches: To make sure your abs are doing the work (not your neck or your arms), try flexing your abs.
1 min of leg raises: Lay on your back, lift your shoulders slightly off the ground, and lift your legs.
1 min of Russian twists: Grab something heavy to hold as you twist side to side (I won’t judge you if it’s a Smirnoff bottle).
1 min of burpee + push-ups: Jump up, squat, do a push-up, repeat.
Repeat the circuit three times, or until you are tired and/or bored. Take breaks between each set to check Instagram catch your breath. This should last about 20 minutes in total.
Lower Body Workout
These exercises are good for your toning your butt and legs.
15 squats: Try to watch your form in the mirror. Sometimes I do these while brushing my teeth to entertain myself. Make sure that your knees don’t go over your feet and your back stays straight.
3 min of inner-thigh toning: If you have one of those yoga blocks, that would be helpful here. You can also just roll up a towel. Stand up, and put the block or towel between your legs. Then, tense your inner thighs around it. Go on your tippy-toes, and then back down. At first, it feels boring, but you’ll really hurt after a minute or so. Trust me on this.
1 min of lunges: Grab something heavy to maximize the workout—weights are ideal if you have them in your room, but a heavy book would work too.
2 min of butt raises: Lie on your back with your knees bent (the bridge position), then raise your butt and tense it. Hold for 15 seconds, then relax and collapse back onto the floor.
2 min of squat-kick combo: Do a squat, then side shuffle to one side, kick one leg out, side shuffle back to the center, squat, repeat on the other side.
Repeat twice for about a 20-minute workout.
You don’t need a treadmill to get some cardio in. Literally just do these exercises and you’ll get your heart rate going.
1 min of jumping jacks
1 min of pulsing lunges: Pulse for 15 secs, then switch legs
1 min of burpees
1 min of high knees: Just like you’d do in middle school gym class!
1 min of push-ups
2 min of sprinting up and down the hallway: If you have neighbors who won’t report you to your landlord.
Repeat four times for a 20-minute workout, or more if you want it to be longer. For a nice full workout, I’d recommend picking two or three of these so you can really make your entire body feel like it was run over by a truck the next day.
If all of this still seems confusing, I’d recommend downloading a fitness app. My favorite is 8-Fit because they have lots of different 10-15 minute workouts you can do anywhere without needing any equipment. You can download this app for free (though, of course, they’re going to try to convince you to spend more money on a meal plan that’s totally unnecessary). Each move comes with a video demonstrating it. They also play music the entire time so it’s #hype. There are also different levels so if you’re only comfortable doing the bare minimum instead of being a hardo, they got you. Or you could check out this list of fitness apps worth downloading here.
Images: Shutterstock; Giphy (5)
Don’t have time to take that spin class after work anymore? Or do you suffer from social or performance anxiety when exercising in front of groups of people when chances are nobody is even looking at you? No worries! There are so many ways to stay active, burn calories, and get in shape from the comfort of your own home. Here are six great at-home exercises for those days you need to skip the gym or just don’t feel like leaving the house.
Burpees, or squat thrusts, aren’t called “one of the most effective workouts” for nothing. This killer full body exercise activates the chest, arms, core, glutes, and hamstrings. Start off in a standing position, drop into a squat position, place your hands on the floor, kick back into a plank position, then reverse these steps, and repeat.
2. Mountain Climbers
Mountain climbers are a boot camp workout, and I’m tired even thinking about doing them. This insane cardio and core exercise successfully helps to burn stubborn belly fat and strengthen a bunch of different muscles. Incorporate a few reps into your routine every day and you’ll get sexy six-pack abs in no time.
3. Jump Rope
Time to dig through boxes in your parents’ basement, tap into your childhood, and whip out that old school jump rope. If you don’t have a jump rope or want to save your hard-earned five dollars like the thrifty betch you are, jumping jacks are equally as effective. Who knew we were such little geniuses back then?
Do you live in a two-story house or an apartment building with stairs? If so, then substitute the step boxes at the gym for the staircase in your own home. Whether you’re wearing leggings or pajama pants, running or jumping up and down steps is a totally legit cardio and leg workout. I promise your heart will be pounding out of your chest after you complete a couple of stories.
Stretching is amazing for the mind and body—but downward-facing dog isn’t as easy as it looks. Yoga is a fantastic workout that activates your entire body and improves flexibility. You’ll be surprised at how much you actually sweat and how refreshed you feel after twisting, turning, and detoxing those tequila shots from last night out of your body with certain yoga sequences.
6. Workout Programs
No matter if you want to dance Zumba, challenge yourself (aka die) with high-intensity interval training, or try out a fitness influencer-created guide like BBG, there are tons of awesome at-home workout programs to choose from and try in front of your TV or computer.
Never waste your time and gas driving to the gym to work out on boring machines again! Now you can try any of these exercises to save your money on a gym membership and workout at home whenever and however you want. Now you literally have no excuse not to exercise. You’re welcome.
Images: Giphy (4)