Quarantine Fitness Challenge: Home Workout to Stay Fit and Active

Social distancing and self-isolation do not mean that you are confined to your bed watching Netflix series, movies, scrolling social media, working from home or toggling between news channels for recent news updates. Always being glued to the screens lead to low levels of physical activity. This sedentary behavior can have a negative effect on the health, well-being, and quality of life. Additionally, sitting all day can cause stress and affect your mental health.  So, take up a quarantine fitness challenge and push your limits to be a better version of yourself. 

‘Health is like money, we never have a true idea of its value until we lose it’- Josh Billings. Though terms like health and fitness sound normal, they have a lasting impact on your life. Workout not only changes your body, but it also changes your mind, attitude, and mood. Remember, a little progress each day leads to big results. 

How to Stay Fit and Active: Quarantine Fitness Challenge

1. Heal the Soul with Yoga

Yoga is a new way of life. It has the power to soothe your mind, soul, and body. Regular yoga increases mental awareness, reduces chronic stress patterns, sharpens concentration, and creates calmness. Whether you are a professional trainer or a couch potato, size and fitness levels do not matter because there are modifications for every yoga pose. Here are some celebrities who practice and teach yoga. Check out their social media profiles for more information

  • Demi Moore
  • Ryan Kwanten
  • Kristin Davis
  • Russell Brand
  • Reese Witherspoon
  • Lady Gaga
  • Anushka Parwani
  • Payal Gidwani Tiwari
  • Shilpa Shetty

Watch Shilpa Shetty’s workout session for beginners.

2. Simple Exercises that You Can Try at Home

Workout sessions don’t mean resistance training at the gym or strenuous cardio. You can even tone your body, lose weight and build muscles in the comfort of your home. Here are some easy moves that will help you stay on track. 

Planks: Quarantine Fitness Challenge

This is a perfect exercise if you want to strengthen your arms, legs, and belly. All you need to do is lay a mat and support your forearms on it. Make sure the elbows are under the shoulders. Remain in this position for alteast 30 seconds and then return back to your normal position. Repeat this set 5 times.

Squats: Quarantine Fitness Challenge

This exercise will help you reduce the thigh fat and strengthen your legs and glutes. All you need to do is keep your feet apart at a hip distance with the toes pointing outwards. Bend the knees as much as possible without lifting your heels from the ground. Stretch your legs. Repeat this exercise 10 to 15 times with a break of 30 seconds.

Child’s Pose: Quarantine Fitness Challenge

This exercise helps you to stretch the shoulders, back, and sides of the body. All you need to do is keep your knees on the ground and bring your hips closer to your heels. Rest your belly on your thighs and stretch your arms in the forward direction. Remain in this position for atleast 30 seconds. 

Legs Up on the Wall

This is a perfect exercise to relax and de-stress your body. All you need to do is lay on the mat and bring your hips closer to the wall so that you can uplift your legs towards the wall. Close your eyes and count your breaths. Stay in this pose for atleast 5 minutes.

Chest Opener: Quarantine Fitness Challenge

This is a simple exercise to stretch your shoulders and chest. All you need to do is criss-cross your fingers behind your back. Stretch your arms in the backward position and stretch your chest in the forward direction. Remain in this position for atleast 30 seconds. 

3. Simple Tips to Stay Active and Reduce Sedentary Behavior

  • Walk around whenever it is possible. You can walk in your home while talking on the phone. Take 5-10 minutes breaks after every one hour. 
  • Standup whenever it is possible. Interrupt sitting after every 30 minutes to reduce your sedentary behavior.
  • Take short breaks in every few hours. During this, you can either do household chores, play with children or do anything you love.
  • Meditate and relax to keep yourself away from stress

4. Virtual Training Sessions

#Itrainathome is a message that is already gone viral across all social media platforms. Influencers, Gym instructors, athletes, and fitness freak celebrities all are conducting workout sessions via youtube and Instagram. Here are some names that may interest you for cardiovascular activities and other workouts. Check out their Instagram profile and follow their daily workout sessions for your quarantine fitness challenge.

@london_fitness_guy: This guy will keep you posted with the workouts you can easily do at home. Check out his Instagram profile (https://www.instagram.com/london_fitness_guy/?hl=es) to watch out the daily workout sessions.

@coredirection: Here, you will find a plethora of activity ideas so you can easily try at home. They have their own website where you can watch a more detailed program for exercising. So, kick your ass in the gear with the CORE CREW community. Check out their Instagram profile (https://www.instagram.com/coredirection/?hl=es) for more information.

@theshilpashetty: You can watch out workout sessions of this fitness enthusiast and wellness influencer on Youtube or IGTV. Check out her Instagram profile (https://www.instagram.com/theshilpashetty/?hl=es) to get some motivation. 

Quarantine Fitness Challenge

Quarantine Fitness Challenge


@Kayla_itsines: Kayla is well known for her workout programs. Check out her Instagram profile (https://www.instagram.com/kayla_itsines/?hl=es) to learn easy home workouts that will have the same effect as that of the gym. #GharRahoIndiaFitRahoIndia

@ruthwilkinsonfitness: Legs, arms, stomach, buttocks, whichever part you want to tone, Ruth Wilkinson has an exercise for all. Check out her Instagram profile (https://www.instagram.com/ruthwilkinsonfitness/?hl=es) and watch her videos to stay fit and healthy. 

Time for Some Additional Motivation: Quarantine Fitness Challenge

Sara Ali Khan, one of the popular Indian actresses recently shared a post on her Instagram profile. Though she wanted to share different thoughts, the comparison between the old Sara and new Sara will amaze you. The extra pounds that she has shed will be a real motivation for you.

Quarantine Fitness Challenge

Quarantine Fitness Challenge

Let’s Wrap it Up!

Each day is a new opportunity to work on yourself, so why not make most of it this quarantine. Be a part of the Quarantine fitness challenge and become a champion for the rest of your life. Whether you do it to keep your body fit or for the after selfie, both will make you happy. Let us know in the comments if you are giving a fitness challenge to any of your friends in this quarantine mode.