If you’re stuck at home and thinking your summer body is looking like a pipe dream while the gym is shut down due to social distancing, I’m here to tell you that you can totally reach your fitness goals while at home.
I have worked from home for several years, and I actually haven’t set foot in a gym in over 3 years. At first I was really concerned that not going to a gym would totally ruin my body, but it has actually helped me get more in shape and be healthier overall. So take a deep breath, take a sip of your favorite sparkling water and keep reading for a list of my favorite ways to get in shape and stay in shape while stuck at home.
Do At-Home HIIT Workouts
I’m going to start with the most obvious way to get in shape at home, which is to do workouts at home. There are a few benefits to doing HIIT workouts from home – you’re more likely to do them (at least I am) since you don’t have to drive to the gym, they take up very little space and they require almost zero equipment. The only equipment I use at home is a folding chair, a yoga mat and 10 lb weights – they’re all very cheap and I’ve listed them below (minus the chair, I’m going to take a leap of faith and guess you probably have a chair at home).
This is my favorite HIIT workout to do from home to totally torch your legs and butt, and I’ve found that it is super effective. For videos, check out the link above. For a summary of my current leg HIIT workout, check out the exercises listed below.
2x each
- 16x each leg- laying down side leg raises
- 16x each leg- straight leg raises (starting in a push-up position with one knee on the floor)
- 16x each leg- donkey kicks
- 16x each leg- side leg curls
2x each
- 16 squats
- 16 high squats – only bending down till you reach half way to a normal squat
- 16 low squats – staying in a squat position and only pulsing up half way
- 16 deadlifts – with a 10lb weight
- 16 ballet squats
Drink Insane Amounts of Water
Drinking water not only helps keep you healthy, it also helps you feel more full and less likely to eat ALL the snacks. I try to drink 8-10 glasses of water per day when I’m stuck at home, and it seems to help keep me full, keep me hydrated and help me just overall feel better and healthier.
If you are one of those people who struggles to drink water – I hear you, it can be rough. I have found having a water filter majorly helps, since water is way more appealing when it’s cold and ready to go. I’ve listed a few water filters below (if you don’t already have one as a part of your refrigerator), which range from electronic always keep you stocked with cold/hot water to just regular filters you can throw in the fridge.
Another great option is sparkling water – it’s usually flavored, super tasty and just makes you feel a little classier. These are my favorite sparkling waters (although I would recommend limiting yourself to a can or two per day unless you are prepared for your stomach to feel a little weird from all the fizz).
If you’re more into making your own flavored water, you can always get one of these cute pitches (or any old pitcher you have at home) and cut up random stuff like lemons, oranges, cucumbers or mint and add it to a pitcher. Mint water is one of my favorites, and it’s easy to drink a ton of it.
Water bottles are also a good option, since they help you track how much water you’re drinking. These cute ones are a good option if you want some major motivation.
If it’s winter and you’re still not feeling water, try tea! I love a good herbal tea – like I said, mint is my favorite, but any of these listed below are super tasty and still count toward getting your daily water intake. I especially love drinking tea in the evening while we are chilling in front of the TV, but keep in mind you probably want to avoid adding sugar if you want it to still be on the healthy side of things.
Eat Healthier
I know this isn’t the sexy, get results asap answer you want – but if you want to reach your fitness goals, the key really is eating healthier. The upside of being stuck at home is you’re probably not going out to eat, which means you’re both saving money and have an amazing opportunity to make healthy food at home.
Everyone has their own eating philosophy, but I have personally found that I feel the healthiest and most full when I’m eating mostly fruits and vegetables. I eat mostly plant-based (with some exceptions!), but honestly as with anything – moderation is key.
If you are wondering what to make at home that’s healthy, doesn’t require a lot of weird ingredients and will take under 30 mins – my favorites are stir-frys. You can basically throw in any combination of vegetables and stir-fry them together (pro tip: to make it healthier I don’t add oil and instead use about half a cup of water and put a lid on the pan while it cooks).
If you want to make a stir fry more filling, just add a protein (tofu, chickpeas, cashews, chicken, etc) and a tasty sauce. I love adding pesto, hummus, spaghetti sauce (seriously lol), teriyaki and more. If you are at home and don’t have any of these on hand, stores like Amazon and Walmart deliver- these are some of my favorites that we order.
Try Intermittent Fasting (aka don’t snack before bed)
You might have heard of intermittent fasting because it’s having a hot moment right now, but basically the idea is eating during less hours of the day and giving your body a longer break between dinner and breakfast. Some people fast for an entire day once a week or so, but I’m the most hangry person ever and that would make me grouchy AF so that’s a definite no-go for me.
When I’m stuck at home, I like to try eating breakfast, lunch and dinner during an 8ish hour period – so basically eating for 8 hours and not eating for 16 hours. 16 hours might sound like a ton, but I usually eat breakfast at 9am, lunch and snacks sometime in between, and dinner around 5pm. You definitely don’t have to restrict it to 8 hours – you could even say you’ll stop eating at 8pm, or whatever time you choose, and then not eat breakfast till 8am (so “fasting” for 12 hours).
I found that when I do this kind of “fasting” I snack waaaay less at night and sleep better. I also wake up way more energized and hungry for breakfast, instead of still being full from the bags of chips that I used to snack on at night in the past.
Even if you’re totally against the idea of intermittent fasting, you might want to consider setting a time for yourself when you want to stop eating at night to cut down on snacking. I used to snack a TON at night, and by only doing this I dropped a few pounds and was able to tone up way faster.
Get Outside (or on a treadmill) and Walk
Walking is the ultimate workout that doesn’t feel like a workout, and I’m all about that. I played competitive sports for years and felt like I should be this running fanatic, but I just am not and probably never will be.
I do however love walking, and I found that walking fast burns almost the same amount of calories as jogging, which is a win-win.
If you’re stuck at home and don’t have access to a gym, consider just going on a walk outside every day for however long feels comfortable to you. Getting outside can help clear your head and break up the day, even if you’re not interacting with other people. I have a husky who is super active, so we try to walk about 5 miles every day. It’s great exercise for both me and the dog, and it keeps me from feeling depressed at home.
If you’re walking and don’t want to be bored out of your mind, try listening to music or a good podcast. Podcasts are usually about 30 – 60 minutes in length and they make the time fly by. Audio books are also a good option, especially if you’re trying to read more but don’t love reading.
If walking outside isn’t an option for you and you plan to be stuck at home for a longer period of time, you may want to consider investing in a treadmill. When I say investing, I’m not talking a lot of money – I bought a fold-up treadmill from Walmart that cost about $150 and fits in our closet when I’m not using it.
It’s literally perfect for rainy days – I just stick on my latest Netflix show and walk for an episode rather than sitting on the couch. I’ve listed a few cheap and foldable treadmills below – they’re basically the equivalent of what I would pay for 3-4 months for a gym pass, and they last for ages.
That wraps it up for my top tips on how to stay fit (or get in better shape!) while stuck at home:
- drink lots of water
- do HIIT workouts
- eat healthier
- go on a walk
- stop snacking at night
I hope this has been helpful to you in reaching your fitness goals at home! Do you have any other tips and tricks you love? Comment below and let me know about them!
