Fitness

All the ways you can work out from home during self-isolation

Working out might seem like the last of your priorities at the moment but as experts explain exercise can not only help boost your immunity but also support your mental health during this anxious time.

By Anya Truong-George
Like people across New Zealand and the world my eyes have been glued to the news updates, vigorous handwashing and incessant hand-sanitiser use has become a part of my daily routine, door handles have become tricky objects to avoid and eco-approved items like my keep cup are suddenly a no-go.
How we go about our daily lives has been totally overhauled as we heed recommendations for social distancing and self-isolation with everything from work, shopping, restaurants and public transport affected and yup, that includes the gym.
While not making it to the gym might seem like the least of your worries and let's be honest, it probably is, experts are reminding us that exercise remains as important as ever to help keep us healthy.
Exercise remains as important as ever to help keep us healthy. (Image: Getty)
Chief Executive Officer of Exercise & Sports Science Australia (ESSA) Anita Hobson-Powell says while most people are currently nervous about the potential impact of Covid-19, ESSA "wanted to take the opportunity to remind everyone that we should still consider physical activity for two key reasons.
"Firstly, research does show that exercise can support our immune system and secondly, exercise is proven to support our mental health," Anita explains.
"We all understand that exercise supports our physical health, however, during times of crisis such as this, it is the first activity we tend to ignore. Being active can not only keep us healthy, it can also help us fight off infection.
"Exercise is also unique in that it can boost our mental health," Anita adds, "and during this anxious time it's more important than ever to keep our minds clear and focused."
But what happens if you're holed up at home in self-isolation with nary a piece of gym equipment or group fitness class in sight?
Thankfully there is a wealth of ways you can still keep active from the comfort of your own home. Whether you opt for a strengthening session of yoga, a heart-pumping round of HIIT or a fun dance class, here are some of our favourite at-home workouts to keep you energised and boost your mood.
There are plenty of ways to exercise from home without having to use any fancy gym equipment. (Image: Getty)

Fit in a HIIT workout

You certainly don't need the gym or fancy gym equipment to get a great HIIT workout.
Using just your body there are plenty of movements that will have your heart pumping and have you breaking out in a sweat.
It can be as easy as combining a number of simple movements like burpees, planks and mountain climbers using just your body weight (you can find more here), or take things up a notch with dumb-bells or whatever you can find at home – think cans of beans or a water bottle.
If you're after something more structured or want a range of movements to work a particular set of muscles there are also a plethora of apps and websites that'll have you wondering why you didn't work out from home earlier.
Check out some of these below.
Les Mills
If you're self-isolating but are dreading giving up your GRIT cardio workout then you'll be pleased to know that the Les Mills YouTube account has you covered with free videos of Les Mills GRIT, BODYJAM and BODYCOMBAT videos to try out in your living room.
If you're a Les Mills member you already have access to Les Mills On Demand which gives you more than 800 workouts at your finger tips. If you aren't a member, sign up for a 60-day free trial on all your devices. Everything from strength, cardio, HIIT, core, flexibility, indoor cycling, and dance fitness – and 15 to 55-minute online workouts for beginner to advanced levels.
SWEAT
This app has grown in popularity thanks to having some of the best female personal trainers in the world onboard – trainers Kayla Itsines and Kelsey Wells, in particular, have some incredible at-home workouts. Weekly meal plans and fitness plans are also included and while not free, there's a free trial available and at as little as $0.34 per day afterwards, it's miles cheaper than a gym membership.
Peloton
While the company has made a name for itself with its branded treadmill and bike you can also try out workouts on the Peloton app with the company increasing their free trial to 90 days which allows you to try everything from HIIT, yoga to strength training.
Nike Training Club
Available in the Apple and Google Play store the Nike Training Club is perfect no matter whether you have no equipment at all or have a decent home gym set-up at your disposal. Workouts cover everything from strength, endurance, yoga and mobility targeting all your main muscle groups with sessions ranging from 15-45 minutes.

Use what you already have at home

Just like you can switch dumbbells for a water bottle, there are plenty of other items you can find around the house to help you get a great workout.
For example, a chair can make a fantastic piece of equipment for a quick strength-training routine or a full workout.
Here you'll find a full-body workout that you can do with just a park bench – just switch the park bench for a chair or your sofa.
Substitute this park bench for a chair and you have yourself the perfect piece of equipment for a full body workout. (Image: Getty)

Try an online yoga class

There are a wealth of online yoga classes available from apps to websites to YouTube channels which will have you stretching and strengthening your body, leaving you feeling energised and ready to tackle your day.
Here are some of our favourites.
Corepower Yoga
Their free On Demand yoga videos will have you toning your body and perfecting the moves for optimal results.
Yoga With Adriene
Adriene is a YouTube favourite and has a ton of videos that address everything from building your core and working your butt to videos about stress relief and anxiety reduction. Friendly and personable, yoga is always enjoyable with Adriene.
Lululemon
Not only do they make great workout clothes, but Lululemon also has a range of brilliant yoga videos available for free on their website. Whether you're after restorative yoga, power yoga or something more specialised, Lululemon's videos give you a range of lengths and styles to choose from.
Yoga For Beginners
If you're new to yoga or want to perfect your moves, the Yoga For Beginners app is the ideal way to get started.

Try a dance workout

Whether you're after a quick hit of endorphins or are wanting a heart-pumping 30-minute cardio session, YouTube is your best friend when it comes to workouts that will be as fun as they are calorie burning.
Have two left feet but still love to dance? No problems here as the beauty of doing it from home is you'll have no witnesses – except maybe the family pet.
If you only want a quick energy boost, try out the fun and easy Lizzo - Good As Hell dance workout by The Fitness Marshall below, or find more dance workouts to suit you, here.