In this interim of social separation and self – quarantining, we are confronted with fewer lifestyle choices. We may:

  • Learn a new language
  • Take an Online course
  • Continue our jobs Online, if we are able to
  • Read mystery novels
  • Begin an exercise program

I chose to pull up weeds from my patio area. Not an exciting afternoon! But I did my morning workout as always and now I am continuing with my blogging. There is very little change in my daily routine, though I would prefer more sociability.

Certainly there must be many who might be interested in beginning an exercise program at home. Gyms and other workout venues are closed temporarily. Supermodels, athletes and bodybuilders are working out at home. So are those who may see this as a fortuitous time to begin a fitness lifestyle.

I am primarily addressing these people:

  • Those who would like to begin a home workout program, but who need advice and inspiration
  • Those who are unsure about their equipment needs
  • Those who have worked out in gyms, but not at home
  • Those who have time on their hands and who want to do something constructive


It may not be commonly known, but significant fitness gains may be made with no equipment whatsoever. Here is a full body routine that requires no equipment at all:

  • Lunge – see above image. Step forward with one foot and then lower your body, as the front knee reaches 90 degrees and the back knee stays above the floor. Then straighten the back leg and push off from the front leg. Change forward legs and do 10 total reps.
  • Push – up. Do this classic movement slowly for 10 reps. If unable to support your entire weight, begin with knees on the floor and progress from there. This is an excellent upper torso movement, developing the chest, triceps, back and shoulders.
  • Plank – see below. This is an isometric exercise. Supported by forearms and toes, maintain a straight alignment of your body for at least 30 seconds.
    This is primarily for abdominals, but also strengthens the back.

  • Butterfly crunch – see below. From the floor or on a bench, lift your bent knees and your shoulders toward each other as shown. This is great for the abdominals, especially the lower abs.

  • Heel raises – with your hands against a wall, back up about 3 feet. Then raise your heels quickly, as you flex your gastrocnemius (calf) muscles. Do about 20 heel raises. Do these quickly, while maintaining tension on your calves.
  • Burpees- see below. From standing position, go to a squat with hands on floor. Then back into a push – up, then go back to the leaning squat. Finish by jumping back to the standing position. This works the upper legs and is also a great cardio exercise when done quickly and for about 20 reps.

The above circuit may be done a couple of times for a workout that you will feel. The biceps were not engaged, but you can always curl a couple of soup cans for the biceps. Be sure to rest a day after any workout. Every other day or 3 times per week is a worthy goal. A good option is to do this workout one day and then walk for at least 30 minutes the next day.

Here is a quick and simple workout plan to consider:


There are excellent options for the many home exercisers who get the most benefit by following instructions from their television screen. Amazon is loaded with helpful workout videos. They are reasonably priced and can be delivered  to your front door. Here are a few choices:


I have always had a treadmill at home. This allows me to:

  • Get a cardio workout at my convenience
  • Increase speeds every minute
  • Measure calorie expenditure
  • Work out as I listen to music
  • Increase incline as needed

My practice now is to do a body sculpting / rehab program one day and a 30-minute treadmill workout the next. (I have a rotator cuff sprain currently).

My treadmill is shown below. It is not an expensive model, but it has held up well with heavy usage. Here is the same model, as updated.


This link provides a general listing of discounted cardio equipment and other fitness deals currently available from Dick’s Sporting Goods Online. This is quite comprehensive and will show you many ways to “stay sane with fitness gear” from the largest sporting goods merchant in the United States. Up to 40% Off Fitness Deals


Though anyone may get a suitable “sculpting” workout by bodyweight alone, the next logical step is to use dumbbells. This will add to your routine by allowing you to engage specific muscles. For example, you may do curls to stress the biceps muscles or lie on a bench and work your chest by bent arm lateral raises. Both movements are shown below:

This company, through Amazon, gives you the option of choosing a pair of dumbbells (or several pairs) from weights of 5 lbs, each up to 50 lbs. each.

Here is an adjustable workout or aerobic stepper bench at a reasonable price.


To review, we have covered the following suggestions for productive home workouts while we are quarantined:

  • A full body workout requiring no equipment
  • A quick workout to burn 100 calories
  • Choices for home workout videos
  • Treadmill and other fitness / cardio choices
  • The value of dumbbells
  • Resources for dumbbells and a small bench

This will get any newcomer started on an effective home exercise routine. But please engage me with any questions that you may have. There is a “Comments” box below for your questions or comments.

We are in a period of uncertainty, “uncharted waters”. Let’s use this time constructively!



  1. Finding a good article does not come by easily, so i must commend your effort in creating such a beautiful website and bringing us an article to help others with good information like this. Working out does not stop due to covid 19. There is even more time to work out. Thank you for these tips

  2. You don’t need fancy equipment or a lot of time; you just need to weave exercise into your schedule. 
    The American Heart Association recommends adults engage in at least 150 minutes (two and a half hours) per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity. A combination of both would work too, preferably spread throughout the week. 

  3. First of all, thank you so much for sharing such a beautiful and informative article with us. I was looking for an article like this. We definitely need to work out to keep the body healthy. After reading this article, the ideas I had about workouts change. After knowing everything, one of my questions was how much pushup is needed in the account and how much we should give pushups daily?
    And what kind of food need to eat after a workout?

    I must say that this article is very helpful and informative. I want to share this article on my social media and I think if I share your article on my social media everyone will know about it 😊

    • Shamiimbd, I would recommend starting with about 5-10 oush-ups, depending on your experience with them. Then consider your amount of soreness the next day, if any. Thereafter, keep adding to the total as you become stronger. For food, it is good to feature carbohydrates before working out and to emphasize proteins afterwards….Richard

  4. First of all thank you so much for sharing such an excellent article with us. Your article is really informative and I gained a lot of knowledge by reading your article which is very helpful to me . I am very aware of my health and walkout regularly and I have been able to shed my excess weight in a very short time. I’ve been able to shed my extra weight through the Butterfly crunch at home .Also I love Zumba Dance Fitness for my fitness and its quality has attracted me a lot. I think if you want to, you don’t need any instruments to maintain your fitness. Only need is one’s own will .

    I will definitely be delivering your article to my girlfriend and she will create a new home routine to keep up with her fitness and will definitely share with me her new experience. I will definitely follow the tips you give .Can I share your article on my social media?

    • Shanta, you are doing me a favor to share my article with girlfriends or social media connections. Thanks for your kind remarks…Richard

  5. Wow, these are really great. I am so happy to be able to learn all of these from your website because like most people in the world today, I have to stay in but one cannot stay in without doing anything valuable with the time so I thought I should use this time to get some work outs done and that’s what I’ve been searching. I want to keep fit and I’m happy you have just the right steps here to help. Thank you!

  6. One thing we don’t know is If inmates can get ripped in a tiny prison cell, you can get ripped during the quarantine. Bodyweight exercises aren’t great for getting huge or stacking them #gains, but it must tell you  they’re a good way to stay toned (or shredded, depending on your commitment level) with limited resources. For me I think a few amount of Crunches and a sizeable amount of Push-ups (all variations: wide-set, diamond, staggered, etc.) Would get you in shape in no time.

  7. Thank you so much for sharing with us in a timely article. The main content of this article is what Quarantine will do at home without work. Many of the workouts are put on through the gyms via social media, and there are also countless apps to use as well. We’ve tried to make sure the classes on this list are free to everyone, whether you’re a member of a gym or not.Our country is infected with a virus so I am doing an online course this quarantine time.Thank you again for the really remarkable details you have provided about how to spend time at home without letting people down during this crisis.

  8. I should initially recognize the time and vitality that you have placed into making this site with pleasant layouts and discovering time to compose an article on understanding. I have gotten a full comprehension of QUARANTINED WORKOUTS.
    Thanks for your marvelous article at the right time. Now that no one can go to the gym for coronavirus, so this time everyone wants to workout at quarantined. I think this article will benefit everyone who wants to workout at quarantined. I’ll also follow your tips and BODYWEIGHT EXERCISE. I am going to bookmark it. If you don’t mind, I will share this article on my social media account. I want to thank you for sharing with us such an important article. Good Luck!

    • Thank you, Sabrina, for your gracious remarks. I would LOVE for you to share this on your social media accounts….Richard

  9. Your guide on Quarantined workout is awesome for everyone. I know that it will add to a routine by allowing one to engage specific muscles. Thanks for sharing.

  10. Richard,

    Thank you for putting together a great starter list for an at home workout. I struggle with this and have my whole life. I am not good at going to the gym either, LOL

    I will certainly try your body weight exercises. I do not have room for equipment in my house, so this will be perfect. What better time to get started than now, as we are all dealing with this crisis.

  11. Workout at home is very advisable especially because of its  convenience. There are numerous body workout but here are few ones to consider. 

    Cardio Equipment, cardio is an important part of a thorough workout program and an equally important part of heart, lungs, and circulatory system health. Running, jogging, fast walking, high-intensity interval training, jumping rope, and rowing are just a few examples of cardiovascular exercises. These are exercises that get your heart rate elevated and give your whole body a workout,  and  please do place your order it is not expensive to get through this article. 

    Adding dumbbell, This total body home workout is perfect for working the entire body with no muss, no fuss. All you need are a few sets of dumbbells and these basic exercises. All of these moves will hit the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs in a short period of time. It includes all the classic exercises and can be done in a short period of time. This is a great workout option when you are crunched for time, but still want to get the job done. Don’t forget  to place your order too. 

    Thanks for the article. 

  12. I am so happy to be able to learn all of this from your website because like most people in the world today, I have to stay in but one cannot stay in without doing anything valuable with the time so I thought I should use this time to get some work outs done and that’s what I’ve been searching. I want to keep fit and I’m happy you have just the right steps here to help.

  13. Hey, I learn a lot while reading your guide. The main content of this article is what Quarantine will do at home without work.Our country is infected with a virus so I am doing an online course this quarantine time. Thanks for sharing such useful info.

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