Modern life can make it challenging for parents to find the time to squeeze in a workout. When combined with a global pandemic that brings new sources of stress, added responsibilities and stay-at-home orders, exercise can feel like a Herculean task. While we can’t control things like a new and unpredictable virus, the weather or the moods of our kiddos in these trying times, there are simple ways to incorporate movement and activity into daily life.
The Physical Activity Guidelines for Americans recommends that adults accumulate 150 minutes of exercise each week, which is roughly 30 minutes a day, five days a week. When you have access to a gym, pool, park or other facility, this might be an easy goal to reach. When faced with being homebound and having limited availability of equipment, space and time, however, you’ll have to get creative with your sweat sessions and possibly get the whole family involved.
Here’s some good news: Working out a home doesn’t have to be boring! There are lots of ways to get your heart rate up and have fun in the process. The following two sample workouts can be done almost anywhere and are appropriate for both adults and school-age children.
Workout #1 – Total-body Burn (Compound Exercises)
After a five-minute warm-up, repeat the circuit as many times as possible in 20 minutes. Finish up with a cool-down and stretch.
Equipment: Dumbbells if available, lower body band, mat
5-minute Warm-up
Jog in place or air jump rope (2 min)
Lateral lunges (10 each)
Arm circles (10 each both directions)
Neck/head rolls (10 each both directions)
Leg swings (10 each)
Trunk rotation (10 each)
Exercise/Reps/Optional Weight
Stationary Lunge with Bicep Curls/10 on each leg/Light-Medium
Squat to overhead press/10-12/Light-Medium
Glute bridge with chest fly/12/Light-Medium
Tricep dips on stairs or bench/10-12/Body Weight
Traditional push-up (modified if needed)/10/ Body Weight
CARDIO BREAK - Screamer Lunges/30 Seconds each leg/Medicine Ball
CORE:
Side Plank (30 seconds each side)
Bicycle crunch (20)
Seated trunk rotations (20)
Mountain climbers (20)
CARDIO BREAK - Speed Skaters/30 seconds/ Resistance band on ankles
5-minute Cool-down/Stretch
Child’s pose
Cat-Cow flow
Quad stretch
Hamstrings stretch
Standing figure four stretch
Arm clasp behind the back
Cross-body shoulder stretch
Workout #2 – Cardio EMOM (Every Minute on the Minute)
After a five-minute warm-up, repeat the circuit twice in 20 minutes. Finish with a cool-down and stretch.
5-minute Warm-up
High knees march in place (2 min)
Lateral lunges (10 each)
Arm circles (10 each both directions)
Neck/head rolls (10 each both directions)
Leg swings (10 each)
Trunk rotation (10 each)
Give yourself one minute to complete each exercise. If you are done before the minute is up, rest
30 Jumping jacks
25 Mountain climbers
20 Squat jumps
10 Push-ups
10 Burpees
30 Bicycle crunches (each side)
30 High knees (each leg)
12 Squat to front kick (each leg)
12 Sprinter jumps (each leg)
5-minute Cool-down/Stretch
Child’s pose
Cat-Cow flow
Quad stretch
Hamstrings stretch
Standing figure four stretch
Arm clasp behind the back
Cross-body shoulder stretch
Workout #3 - Tabata Challenge
After a low-intensity warm up, work at maximal effort for :20, then rest for :10. Complete 8 rounds for each exercise. Finish with a cool down and stretch.
Tabata Workout
Donkey Kick
Toe Tap Plank
Split Squat
Up/Down Plank
Sprints
Mermaid Crunch
Skaters
Heel Click Squat Jump
5-minute Cool-down/Stretch
Child’s pose
Cat-Cow flow
Quad stretch
Hamstrings stretch
Standing figure four stretch
Arm clasp behind the back
Cross-body shoulder stretch
Workout # 4 - High Intensity Interval Training
Warm up with a low-impact, 5 minute routine then complete as many rounds of the following exercises as you can in 20 minutes. Remember to take breaks when needed, but get back at it once you’ve caught your breath. Finish with a cool down and a stretch.
5-minute Warm-up
Jog in place or air jump rope (2 min)
Lateral lunges (10 each)
Arm circles (10 each both directions)
Neck/head rolls (10 each both directions)
Leg swings (10 each)
Trunk rotation (10 each)
HIIT Workout
20 Body Weight Squats (try to go for depth, but only go as far as is comfortable for you)
5 Push Ups (you can modify to your knees or off the wall)
10 Lunges
15 Dumbbell Curls (if you don’t have any dumbbells, use water bottles or cans of the same size)
20 Second Plank Hold (modify to your knees or off the side of the bed/couch if needed)
30 Jumping Jacks (do step outs if the impact from the jump is too much for your knees)
5-minute Cool-down/Stretch
Child’s pose
Cat-Cow flow
Quad stretch
Hamstrings stretch
Standing figure four stretch
Arm clasp behind the back
Cross-body shoulder stretch
Workout # 5 - Active Recovery
Flow from pose to pose listed below, holding and breathing as noted. Complete each exercise, pose, or stretch for the indicated number of breaths, then immediately move on to the next. Once you've finished all of the moves, repeat each a second time.
CAT COW x5 SLOW BREATHS
DOWN DOG x5 SLOW BREATHS
LOW PLANK x2 SLOW BREATHS
UP DOG x1 SLOW BREATHS
AIRPLANE x3-5 SLOW BREATHS
FALLEN TRIANGLE x3-5 SLOW BREATHS
LIZARD x3 WIDE FOLD x3-5 SLOW BREATHS
LOW LUNGE TWIST x3-5 SLOW BREATHS
WIDE STRADDLE x3-5 SLOW BREATHS
SEATED FOLD x3-5 SLOW BREATHS
FIGURE 4 x3 SLOW BREATHS
SIDE BENDS x3 SLOW BREATHS
All the exercises in each workout can be modified or performed without using dumbbells or other weights. If you have a treadmill, stationary bike, rower or other exercise machine at home, you can use them for warming up or adding more cardio to your at-home workouts.
With any home-based workout, remember that it doesn’t have to be perfect. The goal is to use good form, increase your heart rate and have fun. Make it a competition with your kids and keep track of your progress over the course of a few weeks or months to see who is “most improved.” When you can engage the whole family in a regular exercise routine, it brings you closer and creates lifelong healthy habits.