Best Home Workout Ideas To Stay Fit While Stuck At Home

Best Home Workout Ideas To Stay Fit While Stuck At Home

Why and how to stay fit while stuck at home?  Are you worried about overeating and weight gain while stuck at home? Here’re are the best exercises to do at home and stay fit.

It is but a known fact that stress and anxiety affect not just our mental health but has long term effects on our physical health too.

And in troubling times, especially during a lockout, or self-isolation, when you have minimum movements, you might just end up binge-watching television and snacking all the time.

Related: 5 Things You Can Do To Beat Anxiety

How anxiety increases the risk of unhealthy eating during a lockdown?

According to a study published in the Journal of Health Psychology, people with anxiety tend to eat more often without realizing it. Just like drugs, it is a way of coping with stress, nervousness, and worries.

Well, not just people with this eating disorder, but anxiety also drives normal people to eat more than their body needs. This is called emotional overeating caused by emotional triggers including anxiety.

Recently, quarantine has triggered fear of food scarcity and people started stockpiling or hoarding food. More the food in front of your eyes more will be the craving.   A 2015 study found that people eat more out of boredom, a kind of motivation to escape monotony.

If you don’t know how to fight boredom, read on 16 Fun Things To Do To Fight Boredom During Lockdown and Self Isolation

Quarantine mandates closure of gyms, yoga centers, and fitness clubs. As a result, people staying at home due to enforced self-isolation and social distancing are highly likely to put on weight by eating more due to anxiety or boredom and going sedentary.  A bulk of scientific evidence supports the fact that a sedentary lifestyle increases the risk of anxiety, high blood pressure, high cholesterol, hypertension, obesity, depression and many more.


#1 way to stay fit while stuck at home

Be physically active!

According to the World Health Organisation, lack of physical activity is one of the leading causes of death and disability worldwide. Since you are unable to go to the gym due to self-isolation and social distancing, exercises at home can make a big difference. It’s the best way to curb extra calories and stay physically and mentally fit at home during the lockdown.

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health. – Hippocrates

Read on to know some exercises that will not only burn your calories fast but relieve stress, anxiety and depressive symptoms. Performing them daily can boost your overall strength, stability, and improve body shape. Plus they are easy to do at home and don’t have much space and equipment.


7 best home workout exercises to stay fit 


1. Squats


  • Stand with your feet shoulder-width apart.
  • Bend your knees, moving your hip back as if to sit in a chair.
  • Your knees and lower leg should form a 90-degree angle
  • Raise your hands in front of you so that it’s parallel to the floor
  • Pause when your thighs are parallel to the floor
  • Push up through your heels back to the starting position
  • Do 10 reps, three sets, two to three times a week.



  1. Burn your calories fast
  2. Improve flexibility, mobility, and balance
  3. Maintain and improve joints
  4. Improve posture and appearance
  5. Boost circulation and digestion
  6. Increase speed and ability to jump


2. Pushups


  • Start with your hands shoulder-width apart or little more and your palms on the floor.
  • Bend your elbows and lower towards the ground bringing your chest towards the floor.
  • Your elbows and body should form a 45-degree angle
  • Keep your back straight and head and neck in alignment with your back.
  • Make sure your fingers are splayed, with your middle fingers pointing toward 12 o’clock.
  • Push against the floor and straighten your arms, returning to the starting position.
  • Do 10 reps, three sets, two to three times a week.



  1. Strengthen the lower back and core
  2. Improve your posture
  3. Increase in bone density
  4. Enhance cardiovascular health
  5. Attractive appearance


3. Pull-ups


  • Finding something in your home similar to a bar in the gym, such as a door or any ledge
  • Start with your palms on the bar, hands shoulder-width apart or little more.
  • Engage your shoulders and back muscles.
  • Keep your posture straight, your legs and feet  together
  • Pull yourself up so that your sternum comes in contact with the bar
  • Slowly lower yourself down keeping your arms straight
  • Do not let your feet touch the floor
  • Start with five reps, two sets, two to three times a week, increase slowly.



  1. Strengthen arms, shoulders, and back muscles
  2. Improve cardiovascular health
  3. Increase overall strength and fitness level.
  4. Decrease anxiety and depressive symptoms

Related: 8 Foot Exercises That Can Cure Back Pain in minutes

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