BHealthy Blog

Beat the ‘Quarantine 15’ with At-Home Workouts

If stress and self-isolation have led to a little weight gain, you’re not alone. Recent weight gain during the novel coronavirus pandemic has been dubbed the “quarantine 15” across social media.

Even though your favorite gym may be closed, it’s still important to stay active. Exercise is not only good for your body, but will also improve your mood and mental clarity.  There are several advantages to working out at home. You can enjoy your favorite music or television show and set a great example of a healthy lifestyle for other members of your household.  Here are a few ways to make at-home workouts easier.


Yoga is a perfect at-home workout for anyone wanting to increase flexibility, energy and muscle tone. It can also improve circulation and reduce anxiety. Many of the poses are seated or standing and while the movements may be slower than cardio, you’re engaging the entire body and may break a sweat. Yoga also requires you to focus on your breathing and clear your mind. It’s the perfect way to de-stress during a pandemic. Learn 10 poses to start your day on our BHealthy Blog.

Dust Off That Equipment

Let’s be honest. Most of us have some kind of workout equipment gathering dust in the garage or spare bedroom. Whether it’s a set of hand weights or a treadmill, now is the time to get reacquainted with it. Pick a number of reps or minutes you want to start with, then build on that number every couple of days. Add lunges or squats to the mix to get a full body workout. No weights? No problem. Reach in the pantry for canned food items and get to flexing those biceps.

Chores Around the House/Yard

Heavy yard work such as landscaping, pulling weeds, mowing with a push mower and planting flowers can burn a surprising amount of calories. According to nutritionists at Loughborough University in England, mowing, digging and planting for two to three hours can help burn off up to one pound a week. Just half an hour weeding can burn up to 150 calories, and heavier tasks like hedge trimming can burn over 400 calories per hour! Take advantage of the spring weather and the fact that many nurseries and garden centers are still open to provide anything you need. Planting seeds for vegetables or flowers is also a great activity and valuable science lesson for kids who are schooling at home. Plus, we’re fully convinced pretty flowers are just good for your health.

Apps and Online Classes

Peloton, Nike and numerous fitness companies are now offering apps and streaming services that you can try at home for free. Peloton is known for its spin classes, but if you don’t have a stationary bike at home, don’t worry. It also offers thousands of strength, yoga and cardio workouts. Whether you’re into Barre, boxing or dancing, check the app store on your smart phone to find the perfect app for you. Many local fitness centers are also adapting to social distancing by offering virtual classes. Be sure to look for live streams and videos available on social media or YouTube.

Use Your Body Weight

Exercises such as planks, mountain climbers, squats and lunges use your own body weight to build stronger muscles and provide a full body workout. Try one of these during a commercial break or do 10 squats while washing your hands each time you use the restroom. You’ll be surprised how many you can do in a day!


For more health content from Baptist Health, including healthy recipes to cook at home, fun ways to stay active & other helpful health information, visit our BHealthy Blog or Health Library.