Celebrating Women & Girls In Sports

Quarantine Workouts That Don’t Require Equipment

When you can’t go outside to a play on a field or a court, there are several options you can do to stay active and stimulate your mind! There are many activities that you can engage in from the comfort of your own home. Activities such as board games, word puzzles and memory games involve skills that include hand-eye coordination, problem solving, and mental focus. Although most on our list aren’t considered sports, they all help athletes keep their focus and competitive edge.

Photo Credit: Instagram


Walking is a free and easy activity that comes with a lot of benefits—all you need is a good pair of shoes. 30 minutes of walking each day will burn calories, reduce your risk of heart disease, and ease joint pain. Getting outside or even on a treadmill can boost your energy and improve your mood for the day, and simply adding in a hill or two can help tone and strengthen your legs. When outside, remember to wear a mask and maintain social distance from others.

Photo Credit: Unsplash

Dynamic Stretching and Mobility

Dynamic stretching is often done before or after workouts as a mode of recovery. However, it can also be helpful on its own in improving flexibility, activating muscles to relieve pain or stiffness, and pulling your body out of that desk chair for at least a few minutes. All you need is a little bit of space and you are good to go!

Photo Credit: Unsplash


Daily jogging can help you push through your time at home, and all you need is a good pair of shoes to get you started. Like walking, jogging once a day can reduce stress, risk of disease, and depression, as well as strengthen your immune system—but because your heart rate gets up a little higher, you may start to feel these effects faster. If you are looking to pick up the intensity even further, add in a few hills to get those BPM’s up! When outside, remember to wear a mask and maintain social distance from others.

Photo Credit: Google Reuse


For many of us, running can start to feel tedious after a while—why not try dancing? Whether it’s an online class or a zoom dance party with your friends, it is a great way to burn calories and boost your mood. Dancing has all the benefits of jogging—aerobic fitness, muscle tone, mental
well-being, etc.—but good music and even a good dance partner can turn a tedious work out into the best part of your day!

Photo Credit: Google Reuse

Core Strength

If you are looking to top off your busy day with a quick but effective workout, a 10 to 15-minute core routine should be your go-to. Strengthening abdominal muscles not only helps with balance and stability, but it reduces the aches and pains of everyday activities. Housework, tying shoes, sitting in a desk chair—all these daily activities take a toll on our body, one that strong core muscles can reduce.

Photo Credit: Google Reuse

Interval Training

Interval training can be the most efficient way to work out if you are looking to build muscle, burn calories, and get your heart rate up in just 30-minutes or less. The idea of interval workouts is built on having short bursts of maximum effort with a longer period of low effort rest time. Interval workouts are a great way to get active and boost your energy for the day but be sure to weave in other workouts throughout the week to avoid overtraining!

Photo Credit: Unsplash

Circuit Training

Circuit training, unlike interval training, is all about minimal rest; it is about completing a circuit, which may have 2 or 10 exercises, depending on the workout, that target different muscle groups, before resting and beginning the cycle again. Circuit training comes with many of the same benefits as interval training such as muscle strength and cardiovascular health but also develops endurance. Weave circuit training into your workout schedule to benefit body composition and give you the energy boost you need for the week!

Photo Credit: Google Reuse

Endurance Running

If you are not interested in having to find or put together an intricate workout to get your heart rate up, running is your go-to—good shoes are all you need. There is a high correlation between heart health and running, as well as happiness and running. So, if you are looking to improve your mood and overall health during quarantine, try running for 30-minutes a day. Once again, wear a mask and keep social distancing.

Photo Credit: Google Reuse


While there are many different types of Yoga, all of them include benefits that will help you to stay healthy during quarantine. The physical health benefits include increased flexibility, muscle strength, and tone, as well as improved energy, circulatory health, and metabolism. Yoga is also known to have great mental benefits such as reducing stress and improving
concentration—something we are all seeking during this time. Practicing yoga regularly can improve anyone’s day to day activity, no matter your age or fitness preferences.

Photo Credit: Instagram


Share This