Most people around the world are staying inside their homes, and avoiding social contact in order to protect themselves from the covid19.

While some countries, including Sri Lanka, has gone for a complete lockdown of the country to stop the spread of the covid19 or the new coronavirus.

Governments and doctors are asking people to avoid social gatherings, and places like gyms and parks are closing down. All this ends up people not being able to workout and exercise. 

Exercise is essential for every human being, with the American Heart Association recommending, working out at least 30 minutes a day five days a week.

So now that everyone is at home, how are you going to work out? In this post, I will tell you five ways for you to get a good workout without even leaving your home.

The Jumping Jack

Jumping jack is a simple exercise to perform, first, you jump, and meanwhile, spread your legs wide, bring your hands above your head. 

And you come back to your normal position when your feet hit the ground.

Now try doing 50 jumping jacks without stopping, I’m sure if you have not done jumping jacks before you won’t make it more than 20 in your first time.

Power jack

You can also make it more challenging by doing a power jack, a power jack is similar to a jumping jack, except you squat lower and jumps as high as possible during each repetition.

Did you know that the jumping jack exercise is called a side-straddle hop in the USA army?

Use a jump rope

Using a jumping rope is a great way to get a good exercise.
Using a jumping rope is a great way to get a good exercise.

A skipping rope is a cheap and easy way for anyone to get a good workout irrespective of their age. 

You also don’t need a lot of space to use a skipping rope. Use your skipping rope to jump for 30 minutes a day.

Aerobics or Zumba dancing

via Gfycat

Aerobics or Zumba dancing is a great way to get a good workout without using your home. 

All you need is good music, and a small space to dance. 

You can find lots of Zumba or aerobic videos on YouTube that you can watch, learn, and follow.

Do aerobics or Zumba dancing 30 minutes a day to complete your daily target of workout. 


Burpee is a full-body aerobic exercise that you can do without leaving your room.

There are four steps to do a burpee,

  1. Begin in a standing position.
  2. Move into a squat position with your hands on the ground. (count 1)
  3. Kick your feet back into a plank position, while keeping your arms extended. (count 2)
  4. Immediately return your feet into a squat position. (count 3)
  5. Stand up from the squat position (count 4)

Doing a proper burpee is not as easy as it sounds, and you may not be able to do 10 or 20 for your first time, don’t give up and keep on trying. You will be able to get a good full-body if you can do burpee 15-20 minutes every day. 

Good old treadmill 

Having a treadmill in your home is always handy, most people leave their offices late in the evening, and won’t find a time to go for the gym every day, or won’t be able to go for a jogging. 

So if you are someone like that, then it’s a good thing to have a treadmill with you. 

If you are quarantining or staying at home, and if you have a treadmill at your home, you can get a good workout by running on your treadmill 30 minutes a day. 

Enjoy these workout tips while you spend your time inside your home during this covid19 pandemic. And don’t forget to workout.


Dr Rukshan Ranatunge is a graduate from the Faculty of Medicine, University of Kelaniya (MBBS). He is currently studying for his masters in health informatics.

Write A Comment