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Author: Carol Housaman, FRC Coach and Certified Personal Trainer

Even though gyms, parks, and tracks are closed due to COVID-19, there are still ways to be active, even at your own home! The healthiest/best thing you can do during this time and always is take care of your body. What comes to mind here? MOVE! Exercise is extremely beneficial to our mental health, immune systems and physical health. All you need is your own body and the positivity to tackle a great workout. 

FRC Coach Carol Housaman provides some great tips and sample exercises to do at home. “Bodyweight HIIT interval training can be a great & challenging way to get in a quality high intensity cardio workout. Great results can happen at home in the living room with limited space & equipment. Timed Interval sets are a great way to increase the heart rate and burn calories. When done correctly the body will continue to burn calories even after the workout. This is known as the after-burn. The only equipment needed for this workout is a timer.”

Coach Housaman provides a great HIIT workout which incorporates:

  1. Plyometrics
  2. Upper body
  3. Lower body
  4. Compound movements, including core

After a good warm-up, go through each block for 30 seconds per exercise, with rest for 30 seconds immediately after each exercise. Repeat the block for 1-2 more times before moving to the next block. 

Block One – Plyometrics

  1. Air Squats – bend knees 90 degrees, drive glutes back towards a chair if available
  2. Add vertical jump to air squat or vertical reach
  3. Wide to narrow squat jumps
  4. ½ Burpee – keep hands on floor

Block Two – Upper Body

  1. Push-ups / option knees
  2. Plank shoulder taps
  3. Triceps dips on floor or chair
  4. Cross-body mountain climbers

Block Three – Lower Body

  1. Split squat or elevated split squat (one foot behind on chair) – drive knee towards floor
  2. Switch sides
  3. Reverse lunge to a high kick hop or high knee drive ( right )
  4. Switch sides

Block Four- Compound Movements (Core)

  1. Side plank hip drops / switch halfway
  2. One leg glute bridge press / switch halfway
  3. Superman lift to high plank
  4. Seated Russian twist

Common household items to substitute as weights:

  • Canned goods, 16oz water bottles, books, pillows, plastic plates can be used for gliders on carpet
  • Towels or socks on hardwood floors, chairs, coffee table and sofas can be used for incline, decline and leverage
  • Backpacks or rucksacks filled with books
  • Suitcases, steps or staircase
  • Wall space for body weight wall sits, shoulder slide and glides, etc.

Most importantly, don’t put pressure on yourself to become a high-level runner/fitness enthusiast, just because you may have extra time on your hands. Maybe during a pandemic isn’t appropriate. Set realistic goals and be gentle with yourself. One step at a time!