Regardless of whether you usually steer clear of the gym or are currently avoiding it due to the COVID-19 outbreak, it's always beneficial to have a repertoire of bodyweight exercises at your disposal. We reached out to Julie Jones, a certified personal trainer and corporate wellness manager based in Atlanta, to gather her top exercises for achieving a comprehensive workout from the comfort of your home. Jones emphasizes, "Escaping from screens and the constant news cycle is beneficial for our mental well-being. There are numerous ways to stay active at home, which can help you engage in activities that promote physical well-being."

Jones suggests that an effective full-body workout should include exercises for the upper body, lower body, core, and cardiovascular fitness. The following exercises require no equipment, but you can easily incorporate weights if desired. She recommends performing these exercises in timed intervals rather than focusing on a specific number of repetitions, which can help you set achievable goals and challenge yourself.

Squats

"Squats are a fundamental movement in physical training because they are practical for everyday life," Jones explains. "We need to be able to bend down and lift objects, and squats help strengthen our glutes and quadriceps." If you're not confident with air squats, Jones suggests doing squats against a wall to maintain balance. Ensure that you keep your weight centered on your heels as you lower and sit back.

Plank

"Planks engage the entire body if executed correctly," Jones notes. "They are excellent for enhancing core stability and simultaneously strengthening both your upper and lower body." You can modify a plank by standing and placing your hands against a wall, bench, or desk that remains stable, or opt for a kneeling plank variation.

Jumping Jacks

"When it comes to cardiovascular exercises, I prefer to draw from classic moves," Jones shares. "Consider exercises from your P.E. classes." Jumping jacks are one of Jones' preferred exercises for quickly elevating your heart rate. If you have ample space, jump roping is another option to consider.

Burpees

Jones mentions that burpees are a favorite among trainers because they combine both cardiovascular and strength training, targeting the entire body. If you're not comfortable performing burpees on the floor, you can modify the movement by placing your hands on a bench or table that won't shift beneath you. Simply hop your legs back, perform a jumping jack, and then hop back towards your hands.

Lunges

Lunges primarily target the lower body, but Jones points out that you can easily add a shoulder press or bicep curl to engage the entire body when time is limited. She appreciates lunges because they can be performed forward, backward, and to the side, each variation targeting different gluteal and leg muscles.

Core and Mat Exercises

Jones notes that there are countless variations of crunches and sit-ups, which can be easily executed anywhere in your home. These exercises help strengthen your abdominal and back muscles, which are crucial for daily activities.

Transforming These Exercises into a Workout

You can easily convert these exercises into a HIIT (high-intensity interval training) session. Begin by timing each exercise for 20-30 seconds, with a few seconds of rest in between, and gauge your comfort level (a helpful tip: download a free interval timer app on your phone for convenience). You can repeat this sequence once or multiple times for an intense full-body workout!

Tabata is another popular format for bodyweight workouts. This method involves performing an exercise for 20 seconds, resting for 10 seconds, and repeating this cycle for eight rounds, totaling approximately 4 minutes. You can repeat this process multiple times until you reach your desired duration.

For additional workout inspiration, consider checking out Jones' IGTV account. Additionally, it's important to incorporate regular stretching into your routine. Most of us do not have ergonomic desk chairs at home to maintain proper posture and may be working from a couch or an uncomfortable, hard-backed chair. Stretching is an excellent way to alleviate stress, relieve shoulder or back pain, and help your body feel its best.

As many workplaces and educational institutions are sending people home for extended periods, Jones emphasizes the importance of continuing to care for your body and establish a sense of normalcy amidst uncertainty. Practicing mindfulness and movement through exercise is an effective way to achieve balance and engage in self-care—two essential elements during these stressful times.