Social-distancing doesn't need to affect your fitness: Simple workouts that you can follow at home

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There’s a lot one can do at home that requires no equipment, only motivation.

The outbreak of coronavirus has led to the world staying home, avoiding crowds and practising social-distancing. In addition to events, sports, movie releases being cancelled or postponed, gym and health clubs have also taken a decision to remain closed till it's safer.

While this may impact your gym routine, it doesn't necessarily have to affect your fitness levels.

Rather it is imperative that you exercise regularly as it is said to help build immunity, which is key for good physical and mental health. One can always work out at home to keep themselves fit and burn those calories.

My favorite is jumping rope, it’s a great workout and can be done anywhere. 10 mins of skipping rope can burn up to 150 calories, add some body weight lunges, squats and planks and you are set for the day.

Here’s a routine that one can follow at home using a jump rope:

Things you need: A sturdy jump rope, a towel and a water bottle

Start with tiny hops and do not jump high

Set – 1
Start with a 20 seconds of jumping rope followed by 10 seconds of rest.
Repeat this cycle 5 times.

Exercise – 1
Jumping Jack - 30 sec

Exercise – 2
Body Weight Squats - 12 -15 reps

Set – 2
Start with 20 seconds of jumping rope followed by 10 seconds of rest.

Do this cycle 5 times.

Exercise – 1
Alternate Lunges - 30 sec

Exercise – 2
Push ups - 12- 15 reps


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​Ankita Gaur performs pushups.
Ankita Gaur performs pushups.

Set – 3
Start with a 20 seconds of jumping rope followed by 10 seconds of rest.
Do this cycle 5 times.

Exercise – 1
Mountain climber - 30 sec

Exercise – 2
Plank Hold - 30 sec
Hydrate well after the work-out.

(Courtesy: Ankita Gaur, Captain, adidas Runners, Bengaluru)

It isn’t tough to stay home and continue your workout routine. There’s a lot one can do at home that requires no equipment and only some motivation.

Any movement can be adapted to become a work-out, for example: try racing up four flights of stairs then walking down them as your recovery. Run full pelt on the spot for 30 seconds.

If you want a full body workout, here’s a 40 minute home circuit to follow.

Each exercise is a compound movement, which means it works several different muscle groups all at once.

- Start with some basic stretches to warm up the body followed by jogging on the spot for a minute.

- Perform each exercise given below (as many reps as possible) for one full minute, followed by one full minute of rest. Once you’ve finished the circuit once, do it once more.

·        Supermans: Using your back, glutes and shoulders
·        Cobra: “Good morning, time to wake-up exercise”
·        Pushups: An oldie but goodie. You’re using your arms, chest and shoulders
·        Downward facing dog: A wonderful calf stretch
·        Crunches (bent knee): You’re working your abs
·        Body weight lunges: Working the core, glutes and legs
·        Body weight Squats: Work your glutes and quads.
·        Burpees: The king of at-home exercises
·        Mountain climbers: You’re working several different muscle groups with this one. It’s likegetting a total body workout with just this one exercise 



​Reeti Sahai​ performs lunges.
Reeti Sahai performs lunges.

- Cool down with some static stretches and you’re done.

Once you get used to this circuit, you may want to incorporate some progressions to provide further simulation. Try reducing the rest time to 30 seconds between exercises or even remove the rest altogether. You can even perform the circuit three times.

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