What are the best home workouts to maintain your running fitness during coronavirus isolation?
Coronavirus measures are causing havoc with our daily routines and liberties, and will be particularly painful for runners who rely on getting outside to keep fit and let off steam.
Whilst home workouts aren’t ideal – they’re no substitute for long runs in nature – they do have plenty of benefits for runners.
Here’s how to use home workouts to boost your cardiovascular fitness, maintain your strength, and work on neglected areas of your fitness. All you need is 10 minutes
(but longer is good too!)
10 minutes
Warm up then set a timer for 10 minutes
Do as many rounds and reps as possible of:
6 burpees
8 air squats
10 sit ups
15 minutes
Warm up then set a timer for 15 minutes
Do as many rounds and reps as possible of:
3 walk outs
A 30-second wall sit
10 overhead presses (5 each arm) – use any weighted object in the house!
8 press ups
20 minutes
50/40/30/20/10
Air squat
Press ups
Jump lunges (or regular lunges)
Do 50 of each, then 40 of each, all the way down until 10 of each.
25 minutes
Do 3 rounds of:
30 sit ups
20 press ups
30 air squats
20 triceps dips
Finish up with 50 single skips (if you have a rope) or low side-to-side hops
If you’ve still got time remaining, hold a plank and stretch your quads and hamstrings.
30 minutes
If you’ve got a free 30 minutes to exercise, treat your body with a yoga flow. Google a free video or join an online class from a local studio.