Even with extremely busy lives, fitness is something many of us prioritize. According to data from the International Health, Racquet and Sportsclub Association (IHRSA), more than 62.5 million Americans belong to a gym. That's an increase of nearly 3% from 2017 and represents nearly 1 in 5 people.
Due to risks associated with COVID-19, or coronavirus, gyms and health clubs have been closed across the world since mid-March. As a result of most states being under shelter-in-place orders, even public spaces like parks and hiking trails are off-limits. With so many people quarantined at home, the question is how can you stay in shape without being able to go to the gym – or even outside, in some cases? After all, when this is over you still want to be able to fit into your favorite stain-resistant suit.
You're not the only one concerned about gaining the dreaded #quarantine15. Thankfully, you can still get a great workout without leaving your house, even if you have a small space or no equipment. All it takes is motivation, discipline, and the magic of modern technology.
A program for everybody
Even setting the coronavirus quarantine aside, there is some surprisingly effective workout content on the internet. This programming doesn't require a gym, special equipment, or advanced technical skills. Don't let that fool you, though – your virtual instructor is often a professional trainer or elite athlete. What's truly surprising is that some of the best programs out there are completely free, available on YouTube for streaming right in your living room. Whether you're a veteran gym rat or just dipping your toe into the fitness world, there's an at-home workout for you.
For the newbie
Personal trainer Chris "Beastmode" Jones' PumpChasers YouTube channel is an excellent place to start for anyone looking to be a little healthier. Although there are advanced programs (not to mention that just the name of the channel is a bit intimidating), Jones also has numerous videos dedicated entirely to basic exercise fundamentals. Aside from workouts, he gives tips on the importance of keeping proper form while exercising, how to avoid injuring yourself and packing guides for working out while traveling. There's a good mix of gym workouts and some that don't require any equipment, and Jones' energy is a great motivator.
For the gym-goer
Scott Herman Fitness is one of the best at-home fitness programs out there, and we're not the only ones who think so: The channel has over 2 million subscribers. The number of workout categories is dizzying and they suit every range of fitness. There are no-excuses 10- and 15-minute workouts, ab workouts, cardio programs, bodyweight workouts and extensive playlists dedicated to at-home, no-equipment workouts. The bodyweight workout videos are much more challenging than you might think, proving that you truly don't need a gym.
For the fitness fiend
For guys who are as serious about fitness as they are about their suits staying wrinkle-free, there's ATHLEAN-X. The man at the helm is Jeff Cavaliere, easily one of the most sought-after personal trainers anywhere. He was the head physical therapist for the New York Mets for several years and still works with some of the top athletes and celebrities in the world. Jeff has a science-based approach, taking principles from some of the most effective workouts and combining them with biomechanics and nutrition knowledge. ATHLEAN-X content was already phenomenal, but a ton of at-home "quarantine workouts" have been added, like "How to Get a 6-Pack in 22 Days."
Tools of the trade
If you're doing any sort of workout at home, that's a huge step in the right direction. Consider trying out a fitness app when you want to add another tool to your fitness arsenal to keep you accountable and to track your progress. They're easy to use, affordable (many are free!), and can be highly motivating. With literally hundreds of thousands of apps to choose from, it can be overwhelming knowing which are any good. We've done the research for you and rounded up a few of the best.
Map My Fitness by Under Armour - This app is especially great for fitness newbies. You can set goals and log any physical activity, from cleaning to doing an actual workout. There are also more than 800 workouts, many of which were created by Under Armour trainers. Map My Fitness syncs with every device imaginable. The app is free, but you can upgrade to an MVP membership for $5.99 per month that gives you access to features like heart rate monitoring and group challenges. Available on the App Store and Google Play.
Home Workout - No Equipment - Just as the name suggests, this free app is ideal for at-home workouts. Home Workout includes step-by-step instructions with images and video for targeted exercises, as well as full-body challenges. There are also nutrition tips and users rave about the fact that there are no spammy ads. Available for Apple and Android devices.
PEAR - Personal Fitness Coach - A fantastic all-around fitness app, PEAR provides calorie counting, activity tracking, and personal training. The app syncs with various wearables and other apps like My Fitness Pal to provide a custom-tailored experience. For example, as it gets more data, PEAR adjusts the intensity of your workouts. The free platform is quite good, but a $5.99 per month premium membership grants you unlimited access to the app's features. Available for iOS and Android.
It's not easy to keep up your fitness routine from home, but it can be done. For extra motivation, decide on a reward for yourself if you hit a certain goal, like a sleek new suit from XSuit. The performance suits are insanely comfortable and travel well because they're stain-resistant, wrinkle-free, and waterproof. There are a variety of styles to suit every taste, so go ahead – choose how you'll treat yourself at the end of all this.