Worrying takes up as much energy as trying to stay positive, so with that in mind, make sure you make an effort to release some happy hormones (endorphins). This can help you get rid of stress, anxiety, and even lessen cabin fever.
To keep mentally and physically strong, we can’t just sit around worrying and reading newsfeeds, get moving with this home workout guide. And beginners, you don’t need any equipments to do these. Don’t listen to all those excuses in your head and just do it!
Types of workouts
When you get started, you’ll see these terms get thrown around often by people who are already in the lifestyle. Get acquainted, and don’t let yourself feel intimidated. You’ll get fit at your own pace and effort, too.
By knowing these terms and types of workouts, you can find which one will work best for you. You can then personalize your app downloads and find YouTube workout videos that you’d like to follow.
1. High intensity interval training (HIIT)
A set of cardio workouts that are done in short, quick bursts, followed by a short rest (usually at 30 seconds to 1 minute cool down), and usually repeated in 2 or 3 sets, depending on the intensity of the training and your endurance.
This is good for people that want to sweat a lot and be stronger at a short period of time, usually around 20 minutes.
2. Bodyweight training
These are the most common home workouts as it uses only your body weight for resistance and building strength, balance, and endurance.The most common bodyweight exercises are push-ups, sit-ups, and squats.
This is good for people who do not have back pains or injuries, and want to tone their muscles.
Yoga is a practice incorporating mental, physical and spiritual improvements with breathwork, diet, and exercise.
This Indian discipline mainly improves your flexibility and mental clarity. Yoga practitioners (yogis) understand that it’s not so much about getting the poses right, but being willing to go through the process every day that contributes to the strengthening of the mind and body.
This is good for people who want to learn how to get rid of anxiety and be more in control of their minds, with the reward of being more flexible and stronger with every practice.
This type of workout concentrates on your core muscles to improve posture, balance and flexibility. Its founder, Joseph Pilates, used the workout to rehabilitate injured World War 1 soldiers, and was later applied by dancers for strength and conditioning. Pilates workouts are incorporated in dancers’ and gymnasts’ warmup exercises.
Just like yoga, this is a mind-body exercise and is good for people with back pains as the training is not intense, but is very effective in toning and stretching.
Barre is a hybrid workout combining ballet, yoga, and pilates for strength training. It’s also called the standing pilates, so expect lots of stretching standing up, and ballerina leg workouts.
This is good for people who want to stretch their entire bodies—a more intense but more low-impact workout than yoga and pilates.
This is our generation’s aerobics; only more fun as it doesn’t require the perfect workout form and it involves dancing.
Your entire body is moving and usually there’s no stopping in between songs. Zumba workouts usually last for 30 minutes to an hour. This is a fun workout whether indoors or outdoors.
This is good for people who have lots of energy, love dancing, and want to workout with others.
Free home workouts on YouTube
This is where you can find lots of workouts that fit you. For starters, you can check these popular videos and get started now.
1. For Pilates
Follow Boho Beautiful Life, blogilates, and PsycheTruth for short but effective yoga and pilates workouts.
Can I just say, Boho Beautiful Life is a personal favorite. She incorporates breathwork and yoga poses in her pilates workouts.
2. For Yoga
There are so many good yogis and easy to follow yoga workouts on YouTube, but the most recommended so far by yogis I know is Alo Moves, where they feature different certified yoga teachers. You can choose which one to follow and works best for you.
To learn more about yoga, follow Yoga International on Youtube and other social media. Watch the different techniques and disciplines of certified yoga instructors all over the world.
3. For body weight
Follow The Body Coach TV and start with his 7 Days of Sweat Challenge for easy and effective full body home workouts. He also posts healthy meals with his hashtag #Leanin15. Follow him on his Instagram account.
4. For HIIT
To get the ball rolling and get yourself sweating at home, follow the fun and effective 30-Minute No-Equipment Cardio & HIIT Workout of Pop Sugar Fitness. It already has 4.1 million views. Now is the time to get on this HIIT train.
5. For Zumba
Pop Sugar Fitness has lots of fun and easy to follow Zumba videos. There’s also Pinoy YouTube channel LIVELOVEPARTY.TV for short and fun Zumba workouts.
Mobile apps for home workouts
Downloading workout apps on your phone allows you to track your progress and even plan what exercise you’re going to do the next day. These are some of the most popular and easy workout apps you can download today, search for them on Google Play or the App Store.
1. Home Workout – No Equipment. Easy-to-follow bodyweight training you can do at home
2. Abs workout 7 minutes. Yes, you read that right! This app’s workouts are only as short as seven minutes. But when done correctly and consistently, these workouts are very effective. You can then go for longer workouts when you’re up to bigger and better challenges.
3. Down Dog. Choose the Yoga For Beginners| Down Dog if you are a beginner, and get 100% free of different yoga workouts every day.
4. Barre | Ballet Workouts by Down Dog. If you want to try out barre, this is a good beginner barre workout app for you.
5. Daily Yoga. Aside from its guided yoga classes, it also includes guided meditation practices, and tracks your progress. It’s one of the most popular yoga mobile app, best for beginners!
6. Thenx. Best for men, the bodyweight workouts on Thenx are more advanced but are easy to follow and very informative.
7. Sweat with Kayla. This is the No. 1 workout app for women on the App Store. Go easy on the step by step videos for home workouts, or follow her gym workout challenges when you have some equipments at home. The app also provides meal planners, and tracks your progress. If you truly want to commit to a healthier lifestyle, this is the right app for you.
8. Freeletics. More easy to follow HIIT workouts using your bodyweight only. The workouts here are usually as short as 20 to 30 minutes and there’s just so much to choose from. While it is initially free, for a fee you can get an online coach to get you even more motivated.
Who to follow
It doesn’t just stop with working out, of course. You need to get yourself motivated so you don’t fall back into the old, sedentary lifestyle. Remember, we’re only a few days in the one-month quarantine! So, to get inspired to living a healthy, active life, follow these fitness and yoga instructors on Instagram.
For those who think (or rather, make excuses) that only skinny people can do yoga, let Jessamyn lead the way for you.
She’s the founder of the Sweat app! Her BBG workout program and community will truly inspire you to do better every day.
Meghan Currie @meghancurrieyoga
She’s a yogi that posts not just yoga exercises, but also real-life reflections, and guided meditations. Yoga is all about being real and in the moment. Let this woman inspire you to be more in touch with yourself and enjoy every bit of the process.
Dr. Jen Esquer @docjenfit
Doc Jen is a physical therapist, and she encourages people to go past their diagnosis. She specializes in pain management and videos that encourages you to be more mobile again. She just posted a FULL HOME WORKOUT on her Instagram TV.
Joe Wicks @thebodycoach
This guy is a personal favorite, as his home workouts are really easy, and he is a fun and engaging instructor. His Instagram page is full of motivating videos, including his #Leanin15 yummy food preparations. He also has a baby weaning, healthy food page for babies called @weanin15_.
Patrick Beach @patrickbeach
For the more advanced yogis, you’ll find more inspiration in Patrick Beach and his lifestyle.
The founder and CEO of Thenx. Try his Youtube video, “10 minute Burn Belly Fat at Home ABS Workout | 2019”
Michael Vasquez @michaelcvazquez
For a new challenge, try his new upload, “At Home Bodyweight Exercises To Help Avoid Coronavirus | Michael Vazquez.” It’s only for three minutes, but you can do the sequence three times to really feel the burn.