WOFH: Working Out From Home

How to workout from home during the Covid-19 Pandemic with these tips. 

Since the Coronavirus has taken hold of our social lives and put us on house arrest, we have started to find new and creative ways of keeping ourselves sane while working from home. 

It is pretty tough already to convince yourself to go to the gym and get that workout in. Now, we not only have to choose to exercise, but we also have to convince ourselves to willingly train from home while staring at our oversized comfy couch and bed. 

Working out does a lot for the body and brain. I can feel when I am not exercising enough as my body begins to slow down, and I mentally feel like garbage. I also stop feeling like myself. Exercising, especially now during quarantine, is more important than ever before. Being home 24/7 has brought on a lot of anxiety and depression for many people. It is challenging to cope with the loss of life outside of the house. 

According to the CDC, 

Communities have faced mental health challenges related to COVID-19–associated morbidity, mortality, and mitigation activities.

Symptoms of anxiety disorder and depressive disorder increased considerably in the United States during April–June of 2020, compared with the same period in 2019 

Suicidal ideation was also elevated; approximately twice as many respondents reported serious consideration of suicide in the previous 30 days than did adults in the United States in 2018, referring to the previous 12 months (10.7% versus 4.3%)

Taken from Czeisler MÉ , Lane RI, Petrosky E, et al. Mental Health, Substance Use, and Suicidal Ideation During the COVID-19 Pandemic — the United States, June 24–30, 2020. MMWR Morb Mortal Wkly Rep 2020;69:1049–1057. 

After reading that, think about how you have felt this quarantine. If you feel you need to elevate your mood and regain the energy you used to have, do something about it! There are several different ways to workout from home, but the best tool at your disposal will always be your body. You do not need to spend any money on equipment, but if you do, there are several great at-home body workout options to choose from!

If you think about it, there has never been a better time to focus on you. This time away from the office and outside world lends you the opportunity to get fit on your schedule, with no distractions. 

Building Good Habits

The best ways to build a good habit include:

Find something you enjoy doing. It will make it easier to get started, even if you’re tired. I enjoy yoga & Pilates; what do you enjoy?

Create a schedule and make it easily visible. I put a timetable on my bathroom mirror, so I can see it every single time I wake up.

Have clothes ready for your workout. If you exercise early in the morning, set your clothes near your bedside. 

Create a plan for every workout. Separate your days by what part of your body you will work on. On Monday, for example, you can do legs, and on Tuesday, you can do core, and so on. 

Do it in the morning. Studies show that our willpower is strongest in the morning; use this to your advantage, even if you have to wake up an hour or two earlier.

Have a purpose. Do you want to lose some fat in your arms, or do you want to achieve mental clarity? Decide on a reason as to why you’re training your body.

Track your progress. Nothing is more rewarding than seeing how hard you work and the rewards you reap. 

At Home Workout Apps

One of the most effective ways to workout is to follow a professional. Luckily, there are several apps for our phones/tv screens/ and computers with online instructor lead workout videos. These applications are typically free to download with a free trial and then require a subscription. Like any gym you sign up for, you will be paying a monthly fee. However, during the outbreak, many trainers have extended trial periods and made many of their workouts free to the public, as we sit, unwillingly, on our couches all day long.

These at-home workout apps are notable because of the several different types of workout options to choose from, as well as various kinds of trainers and different intensity levels depending on your body type.

Check out on the App Store (Android or iOS):

PEAR Personal Fitness Coach 

Fitbit Coach 

Workout Trainer




Nike Training Club


You Are Your Own Gym



Asics Studio

All Out Studio



Yoga Studio


Take advantage of these app’s free trial periods and decide which one works best for you!

YouTube Channels

Just as there are instructor-led applications for working out, so too are there instructor led YouTube channels. Some of the top workout videos on YouTube include:

Workout Equipment 

The equipment makes a huge difference when it comes to strength training and building efficacy. Whether it be a simple 5 lb dumbbell or the peloton bike, you are sure to strengthen faster than you would on your own. 

If you want to buy some training equipment but do not want to break the bank, look no further. Here are some affordable yet efficient workout tools under $100:



Workout Mat

Yoga Blocks

Wireless Headphones


Foam Roller

Ankle Weights

Resistance Bands 

Workout Equipment Set

If you want to invest in an at-home gym setup, you may want to look into:

Peloton Bike




Rowing Machine

Most importantly, do not forget to take breaks, drink lots of water, & nourish your body with healthy foods!

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