How to Home Exercise During the Coronavirus Pandemic—Indoor Workout Routines and Videos

While self-isolating or social distancing amid the coronavirus, it's important to keep healthy by exercising, if you feel well enough to do so. However, as it is now not advisable to go to gyms and to participate in team sports, people should begin exercising at home instead.

Although people under the age of 70 who have no underlying health conditions and feel well are still able to go on walks and runs, they should keep their distance from other people while outside of the house. Even while outside, runners should avoid crowded areas, such as busy parks and trails, and should keep a safe distance from other runners.

People self-isolating should avoid leaving the house unless absolutely necessary, so working out at home could be a great way of staying fit and healthy. Many gyms are temporarily closing or have already closed, but some are making it easy to keep up your routine at home by offering free access to apps or by live-streaming workouts on social media.

Gyms offering at-home work out routines and videos

  • 24 Hour Fitness
  • Blink Fitness
  • Orangetheory
  • Peloton
  • Planet Fitness

Peloton app free trial

After announcing that it would close its showrooms until March 29, Peloton is now offering new users free access to its app for 90 days. While Peloton's equipment and subscriptions can be expensive, the app features workout routines that do not require a bike or treadmill.

The Peloton app has live and on-demand classes for various forms of exercise, such as strength, toning, and yoga. Plus, you can work out in your living room by streaming Peloton classes on your TV using Airplay or Chromecast support, and the Peloton App on Amazon Fire TV.

Marilyn Monroe Yoga
Marilyn Monroe raises her legs in the air and assumes a yoga exercise position. Getty/John Kobal Foundation

Planet Fitness live stream

Planet Fitness is live-streaming workout videos on its Facebook page daily at 7 p.m. ET. The videos are accessible to everyone, even non-members, and once the live stream is finished, the video will remain on the Facebook page.

Blink Fitness live streams

For those who prefer working out in the morning, Blink Fitness is live-streaming workout videos at 8 a.m. ET Monday through Friday. Additionally, Blink Fitness is setting its Facebook followers workout challenges that can be done with household items, such as a deck of cards.

Orangetheory daily YouTube videos

Orangetheory is uploading a new at-home workout routine video to its YouTube channel every day. The videos feature exercises that use items you can find around the house, such as plant pots and coffee jugs, so there is no need for expensive gym equipment.

24 Hour Fitness

24 Hour Fitness is offering its app users access to the premium features for free, which include audio coaching and Les Mills classes. Additionally, 24 Hour Fitness is extending memberships for the amount of time that its gyms remain closed.

World Health Organization advice for avoiding spread of coronavirus disease (COVID-19) Hygiene advice

  • Clean hands frequently with soap and water, or alcohol-based hand rub.
  • Wash hands after coughing or sneezing; when caring for the sick; before, during and after food preparation; before eating; after using the toilet; when hands are visibly dirty; and after handling animals or waste.
  • Maintain at least 1 meter (3 feet) distance from anyone who is coughing or sneezing.
  • Avoid touching your hands, nose and mouth. Do not spit in public.
  • Cover your mouth and nose with a tissue or bent elbow when coughing or sneezing. Discard the tissue immediately and clean your hands.

Medical advice

  • If you feel unwell (fever, cough, difficulty breathing) seek medical care early and call local health authorities in advance.
  • Stay up to date on COVID-19 developments issued by health authorities and follow their guidance.

Mask usage

  • Healthy individuals only need to wear a mask if taking care of a sick person.
  • Wear a mask if you are coughing or sneezing.
  • Masks are effective when used in combination with frequent hand cleaning.
  • Do not touch the mask while wearing it. Clean hands if you touch the mask.
  • Learn how to properly put on, remove and dispose of masks. Clean hands after disposing of mask.
  • Do not reuse single-use masks.

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