No choice but to exercise at home? Here are some ideas.

By Studiogym

Do you work at home, are you a stay-at-home parent, or both while you're confined at home because of the coronavirus? Exercising at home is a great way to keep yourself busy while also taking care of your health. Here are some tips and exercises to help you stay in shape during this crisis.

Working out at home is probably easier than you think, and there are many benefits:

  • No specialized equipment is required.
  • There's no subscription to pay.
  • There's no need to leave or go outside when it's raining or cold.
  • You make your accommodation profitable in a new way.
  • You'll benefit immediately from the energy that physical activity gives you to bounce back toward household chores or renovations.

Here is the link to follow the complete program step by step. You just have to create an account, it's free.


One of the biggest challenges of exercising at home is self-discipline. We usually associate home with comfort rather than effort.

Here are 6 tips to keep you motivated:

  1. Establish set times to exercise.
  2. Vary your routines.
  3. Don't forget your favorite music.
  4. Wear athletic clothes during the workout.
  5. Do several short sessions instead of one long one.
  6. Share your workouts with your friends on social media.

Another big challenge is staying focused on your routine when your TV, pantry, and Facebook page are so easy to access. Come on, put some effort into it! Pretend these temptations don't exist for the next 10, 20, or 30 minutes, and let's go!



There's no need to buy big expensive machinery. It's entirely possible to exercise at home using just your own weight, some furniture, a few objects that are close by, or even a simple wall. Books can be used as weights, a chair can be used as a support. Here are some examples of easy exercises that don't require specialized equipment:

With a wall

Stand with your back against a wall. Place your feet shoulder-width apart about two feet from the wall. Let yourself slide down along the wall to a squat position. Keep this position for the desired amount of time, making sure your back stays straight against the wall.

In bed

Lie on your bed so your legs hang down. Extend them into the air so your body forms an L. Contract your abs and, while keeping your legs together and straight, slowly lower them back to the initial position.

With a chair

But the most important thing is to follow a routine. There are hundreds of them - choose one that suits you according to your availability, your level, and your goals.

The programs designed by Studiogym's experts are balanced and designed to generate sustained effort that produces results. Here are 5 examples of programs that require no equipment, just a little willpower:


You'll need a space of about 2 meters by 2 meters to be comfortable. To do sit-ups, use a rug you already have at home, or put a towel on the floor.

If you live in a small apartment, working out at home might also appeal to your creativity. Adding hooks to hang furniture or other items can help free up enough space for training. Changing your small living space into a gym for two or three sessions a week can also save you from the confinement blues that'd you'd get from seeing the same decor day after day.

If you miss the social side of the gym and physical activity, don't hesitate to join our group on social media to share your progress or to be inspired by others' workouts. Follow us on Facebook, Instagram, Twitter, and YouTube!

These other articles might interest you:

What is HIIT? Advantages vs Disadvantages.

Training myth and realities.