The coronavirus pandemic has introduced feelings of uncertainty surrounding working out in gyms and studios, whether gyms are open or closed where you live. Regardless, you aren’t the only one who may be panicking. Your fitness routine has likely shifted in some shape or form, and you might feel like you’re stuck with a pair of dumbbells and a yoga mat, wondering what’s next.
Lynsee Hee Kyeong, creator of Body By Lynsee and the 21-Day Challenge, sat down with STAY FIT 305 to discuss all things at-home fitness. Check out her five tips and tricks to make your at-home workout space work for you.
Rather than stressing out about the lack of equipment or schedule change from being home with the kids, consider other options for new activities you can participate in. Whether that’s swapping out dumbbells for laundry detergent or gallons of water, or swapping out heavy lifting for calisthenics, there’s a variety of exercises you can do with what you have. The best thing you can do is to get creative, experiment with high-intensity interval training, or try out some live workouts on Instagram until you find a style that works best.
With the current state of the world, navigating a structured schedule can feel overwhelming. Using exercise to keep your mind focused can help with monitoring stress, anxiety, depression, or other feelings you may be experiencing. Set aside a designated time to do your workouts, get an accountability partner, and stay consistent.
If group fitness was your primary motivator before, take this time to hone in on your skills and how you can conquer your mind. Or, look for other ways that you can count on other accountability partners or friends to keep you motivated. There are various workouts that can be done virtually, whether it’s live-streamed workouts or participating in a group challenge.
You don’t necessarily need an extravagant amount of equipment to get a good sweat on. Just be adjusting your timing, tempo or tension can change the amount of work you put into each session. For example, slowing down your squats or hip thrusts with a resistance band can start to feel much heavier than your typical bodyweight squats. It essentially forces a different kind of recruitment in your muscles and how they develop. You can purchase a pair of dumbbells for arm exercises and a separate pair for leg movements, without having to buy a whole set. Try to find something that will challenge you, however. Otherwise, you might as well be throwing up cereal boxes in the air.
Surprisingly, you can get in a sweat-torching workout without needing much space at all. Plyometrics and high-intensity interval training (HIIT) are really great for minimal space because you only need about 3 to 4 feet of room. Or, take your workout outdoors and get some fresh air at the same time. Try intervals of running or sprinting by running for 1-minute and jogging for 30 seconds and repeat the process for 15-20 minutes. You can even get your kids involved to keep them active as well.
No matter where you’re located or what your resources are, you’re perfectly capable of making a positive out of this situation. If you need a little motivation or you’re not sure where to begin, Lynsee Hee Kyeong’s 21-Day Challenge begins August 10 and includes 3-weeks of step-by-step workouts, a nutrition guide with meal planning tips, a grocery shopping list, and community access for accountability. Check it out at bodybylynsee.com.