Many gyms were forced to shut down due to the outbreak of Covid-19. Staying at home for a prolonged period of time can pose a significant challenge for remaining physically active. Sedentary behaviour and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. But you can still stay in shape and fit while inside your house, writes Daniel Ofisi 

1. Squats

Place your feet at hip distance with the toes pointing slightly outwards. Bend the knees as much as it feels comfortable, keeping the heels on the ground and the knees over (not in front of) the feet.

Bend and stretch the legs. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to five times. This exercise strengthens your legs and glutes.

2 Burpees

The burpee, (a squat thrust with additional stand between reps) is a full body exercise used in strength training and as an aerobic exercise.

The basic movement is performed in four steps. Begin in a standing position.

Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended.

Immediately return your feet into squat position. Stand up from the squat position.

They are super effective whole-body move that provides great bang for your back for cardiovascular endurance and muscle strength.

Including burpees in your workout routine can help you reap many other cardio benefits, such as stronger heart and lungs, improved blood flow, lower risk of heart disease and diabetes, lower blood pressure, improved cholesterol levels as well improved brain function.

3. Push-ups

Push-ups are a fast and effective exercise for building strength. They can be done from virtually anywhere and don’t require any equipment.

They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.

It’s done by raising and lowering the body using the arms. When performing a pushup: Keep your back straight and your core engaged.

Your butt should be down, not lifted. Your body should form a straight line. Don’t arch your back or let your body sag down.

4. Side knee lifts

Touch your knee with your elbow, lifting the knee to the side, alternating sides. Find your own pace.

Try to perform this for one to two minutes, rest for 30–60 seconds, and repeat up to five times. This exercise increase your heart and breathing rates.

5. Bridge

Plant your feet firmly on the ground with the knees over the heels. Lift the hips as much as it feels comfortable and slowly lower them again.

Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to five times. This exercise strengthens your glutes.

6. Sit- ups

Lie down on your back. Bend your legs and place feet firmly on the ground to stabilise your lower body.

Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.

Curl your upper body all the way up toward your knees. Exhale as you lift. Slowly, lower yourself down, returning to your starting point.

Inhale as you lower. Beginners should aim for 10 reps at a time. Sit-ups actually work the abdominals as well as other muscles, such as the chest and neck.

7. Chair dips

Hold onto the seat of a chair, with your feet about half a meter away from the chair.

Bend your arms as you lower your hips to the ground, then straighten the arms.

Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to five times. This exercise strengthens your triceps.

8. Plank

Support your forearms firmly on the ground, with the elbows under the shoulders.

Keep the hips at the level of the head. Hold for 20–30 seconds (or more, if possible), rest for 30–60 seconds, and repeat up to five times. This exercise strengthens your belly, arms and legs.

9. Knee to elbow

Touch one knee with the opposite elbow, alternating sides. Find your own pace.

Try to perform this for one to two minutes, rest for 30–60 seconds, and repeat up to five times. This exercise should increase your heart and breathing rates.

10. Chest opener

Interlace your fingers behind your back. Stretch your arms and open your chest forward. Hold this position for 20–30 seconds (or more). This position stretches your chest and shoulders.