7 Productive At-Home Workouts For Quarantined Athletes

at-home workouts

Whether it’s because of limited resources, not enough hours in the day, or a global pandemic, sometimes you just can’t make it to the gym. At-home workouts are a great option for homebound athletes! Thanks to the Internet, there’s an online workout for just about every skill level, body part, and exercise style that could ever be dreamed up.

However, sorting through Google results to find what you’re looking for usually takes all the fun out of it. So, we here at Side-Out decided to compile a list of our favorite online workouts to make life easier for anyone trying to find the perfect at-home workout. From abs to arms to yoga, we’ve got you covered.

Happy sweating!

1. A Quick Ab Workout

Abs are a great muscle to target for athletes on the go who want to get a quick burn session in! This particular workout plan uses bodyweight exercises to target all your abdominal muscles together. Use this plan alone or incorporate it into a longer session.

Click here to check it out!

2. Dance It Out!

My personal favorite cardio workouts have always been dance-based classes. With the right music and moves, you forget you’re even working out! YouTube creator MadFit’s deceptively short 15 minute video had me sweating and sore the next day.

3. HIIT at Home

High-Intensity Interval Training (HIIT) is a popular cardio workout style that involves short, high-intensity circuits of exercises. Targeting the whole body, you’ll definitely feel these at-home workouts in every one of your muscles . The videos below are great options for at-home workouts because they don’t require any additional equipment.

For beginners: 

For a more serious sweat:

4. Every Day is Leg Day

Whenever I can’t make it to the gym for my regular workouts, I tend to forget about targeting my legs. YouTuber Obi Vincent makes it easy with this no-equipment bodyweight workout video, featuring lots of alternatives so you can tailor it to your skill level.

5. Go For A Run

In my humble opinion, jogging is a criminally underrated at-home workout option. Whether it’s your neighborhood or a local park or trail, all you need is a good pair of sneakers and you’re set.

Going for a run also has the added bonus of spending some time outside! I also really appreciate going for a run because it’s less regimented than some other workout options, so it’s a little easier to tailor to your exact physical needs.

Check out this video for tips for anyone new to running!

6. No Equipment Arms

I used to think it was impossible to get a solid burn in my arms without using any weights or resistance bands. Boy, was I wrong! This video uses the principles of pilates to target your arms and upper body with completely equipment-free exercises perfect for an at-home workout. It’s also short — perfect for an athlete on the go!

7. Yoga Flow

Yoga is a great at-home workout option for a few different reasons. The poses will work muscles you might not always think about, while also forcing you to stretch and check in with every part of your body.

Stretching is sometimes overlooked in traditional gym workouts, or if you’re pressed for time. Yoga combines the two to make your workout more efficient. It’s also an opportunity to meditate and be mindful through your workout.

For zen newbies:

For more experiences yogis:

These workouts are varied and versatile. You can complete them indoors or outdoors, by yourself, or with some friends! That’s the nice thing about at-home workouts — you have complete control over your fitness experience.

While the gym might have more equipment or amenities available, sometimes getting there just isn’t possible. We hope that these at-home workout plans and videos can be helpful for you!

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