Lockdown Workouts You Can Do at Home

The coronavirus pandemic has brought us into a whole new normal where everyone must make considerable adjustments to get along and not get infected with the virus. It is a unique and uncharted territory for us that can be emotionally draining and downright stressful for everyone as we try to contain the virus and flatten the curve. We are all in a constant search for ways to keep us sane, fit, and healthy. Many are missing the gym for working out. If you are looking to do some lockdown workouts to keep your sanity, here are some that you can do.

Zumba Calories Burned calculator helps you to get an idea accurately how many calories you burned a single day for a session of exercise. Many fitness lovers during lockdown do exercise at home and burn calories at a time. So follow up this calculator while exercising at home.


If there is one workout that is perfect for when you are staying in your home, it would be yoga. All you need is a yoga mat and you are good to go. If you want to take your yoga practice a notch higher, you can also invest in yoga blocks to help you in your stretches. You can also avail of yoga lessons online if you want to maximize the effects of yoga for your body. If you’re feeling stressed out by everything that’s happening now, yoga is also useful for calming your senses. Incorporating meditation into your yoga poses can help you achieve inner peace, which is something that people need to survive this crazy world that we are in right now. Remember, staying stress-free can do wonders for your skin as well.

You can watch video tutorials of yoga poses online from the yoga experts themselves. Don’t pressure yourself too much. You can make simple poses and then gradually increase the complexity of movements as you get used to doing yoga. As a tip, do it in a quiet place to benefit from total relaxation.

Here are the other benefits of yoga:

  • Promotes better breathing.
  • Can be combined with meditation
  • It helps increase endurance.


Cycling is another easy exercise that you can do at home. If you have a bike, all you need to do is invest in a durable bike stand, and you can exercise whenever you want to. If you ever feel bored cycling alone, you can download fitness app where you can join your friends for an afternoon ride. This is also great if you are planning to go into competitive cycling when this is all over. If this is your first time cycling, start slow. Know your limits. Don’t overdo it as it can only cause you problems later on. Remember, it is quite tricky to visit medical clinics now as there is a higher chance for you to get exposed to the virus.

Stationary bikes can be used if you have limited space. If you have a spacious backyard, then buying a bike is a good idea. You can also buy bikes for kids to make it a great bonding experience for the whole family, especially during the lockdown.

The following are the advantages of cycling:

  • Improve lung health
  • Increase endurance and strength
  • Improve heart health


An effective workout tactic that you can easily do at home is HIIT. Also known as high-intensity interval training, this workout is a killer. It can get you to sweat within minutes into the exercise. Choose a program that works best work for you. Some applications allow you to input your goals, helping to identify a workout program that suits your goals and allowing you to achieve them in no time.

HIIT exercise tutorials are available online, too. You can watch YouTube or other social media platforms to have an idea of the best HIIT exercises for you.

Check the following benefits of high-intensity interval training:

  • Loses Fat: Traditional moderate-intensity and high-intensity exercises can help reduce body fat and decrease waist circumference.
  • Improves Oxygen Consumption: Stationary biking can help increase oxygen consumption by 25 percent.
  • Reduces Blood Pressure: HIIT can help reduce heart rate and blood pressure, helping improve cardiovascular health.
  • Regulates Blood Sugar: HIIT regulates blood glucose to prevent diabetes.


If you have a swimming pool at home, you can swim to workout your whole body. There is a reason why swimmers have good body builds. Swimming for at least 30 minutes to an hour a day can effectively burn fat and help you achieve your fitness goals. Don’t stay too long in the pool, though. It’s not good for your skin, especially during summer.

Baby swimming is a great family bonding. You can initiate this activity involving everyone. Let older siblings do the encouraging and clapping, and let daddy take photos of your cute little one. The benefits of baby swimming include improving respiration and body oxygenation.

Jump Ropes

Jump ropes are an overall fitness and weight loss type of workout you can do anytime. Doing a 30-minute jump rope exercise will do wonders for your strength and tone your muscles, especially your arms and legs. It also improves your foot coordination and strengthens muscles in the ankle area.

Here are the benefits of jumping rope:

  • Stronger bones
  • Improve heart health
  • Decrease injury risk


The treadmill is a great home workout that you can do while in lockdown. With a treadmill, you can still run and maintain your weight without much investment in equipment. If you don’t have a treadmill at home, some shops like Hire Fitness let you rent gym equipment so you don’t have to make any significant investments.

Check the following advantages of treadmill:

  • Promotes healthy respiration.
  • Treadmill improves cardiovascular health.
  • Help lose weight.
  • Increase your muscle mass.

Being in lockdown is not an excuse to get lazy. There are tons of exercises that you can from the comfort of your home. All you need is the motivation to get up and move.

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