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How to Fight Coronavirus with Home Workout?

In this article, we will see how we can do Home Workout while you are stuck at home, and staying fit easily won’t be a challenge.


The Coronavirus pandemic has spread like anything in just a couple of months. Resulting in lockdown on major cities, and towns and districts.

People sitting at home must have already hoarded trapped at their homes mostly working while their whole city is under lockdown.

Ready for home Workout

Now what?

It’s either highway or your way!

Yes, you need to make sure you have the right essentials to survive. But what else you can do to stay fit? I think you know the answer and that’s why you are here.

Let’s do Home Workout!


Well, it won’t be that simple to be very frank. But, I’m sure if I can do it. You can too!

Home Workout is a tough task. There are various factors, which make it difficult.

It’s time to make it easy-peasy and stay in shape or get in shape!

I won’t bore you with a list of very difficult exercises and wilt your esteem right away.

Let’s begin slow and steady.

Question: Is it only for beginners?
Answer: No, anyone who has just started

Benefits of Home Workout!

There’s no better place to spend time studying or even workout as you are in the comfort of your home, and it is very easy and convenient to work on yourself without having the pain to hit the gym.


  • Saves Time: You can cut time to travel and also to-and-fro to the Gym
  • Cost Efficient: No gym fees, you can concentrate on yourself and spend on your diet
  • Plan your workout regime: Allows to schedule your workout time, according to your work timings
  • No prying eyes: Do not have to feel conscious about others keeping an eye on you.
  • Speed: You can manage your pace as per your requirement

Time to Get Started

Replicating your gym workout it’s difficult. But not impossible!

We will start with a basic workout which can be done at home and move to other exercises which will keep you in shape.

What Home Workout equipment you require?

Yes, we will require some pieces of equipment this will help us Build Lean Muscle Mass, reduce body fat, and in turn burn calories easily and much more efficiently. And many more benefits we will discuss later ( Link to this section – How will Home Workout helps further? ) –

  • Exercise Mat
  • Stability Ball if possible
  • Dumbbells

While for the dedicated Home Workout gym might have items like or consider in the near future –

  • Free Weights and Dumbbells
  • Dedicated weight machines. e.g. Chest Press machines
  • Cardio Equipments E.g. Treadmill, Rower, Stationary bike.

We will begin with some stretching, this is the most important thing which helps circulate blood to your muscles and notifies your brain and body about this activity.

Stretching before home workout

You should begin with –

  • Arm Stretches
  • Hip Rotations
  • Neck Stretches
  • Shoulder Rotation
  • Cat Pose
  • And more…

I personally feel pre and post-workout stretching is most necessary as it will keep you away from muscle injury and help gain more flexibility during the exercises you perform.

Note: Always perform 10 minutes of Pre-workout and Post-workout without fail. And see some amazing results in the coming weeks

Coming to the main workout Schedule –

Every day, we will start with 20 * 5 sets of Push-ups and Pull-ups too.

This will work on your Chest and Back muscles.

While if you are on an intermediate level, start with 25 * 4 sets minimum of Push-ups. You can mix it up with Incline & Decline ( Using a Table ). This will pump up your muscles.

Following up with 20 * 5 sets of –

  • Squats / Seated Squats for Beginners
  • Lunges
  • Dumbbell Tricep Kickback
  • Burpees

This will focus on your leg muscles and Glutes.

Next, we will do some jumping jacks(Aerobic Exercise), Slow Climbers, Cross Chops, Side Plank, Flutter Kicks, and Plank.

This should be enough for Day 1.

Challenges of Home Workout!

Working out at home is really a challenge, remember I mentioned the same earlier. I am sure you feel the same.

Firstly, comes the environment, which is definitely not conducive to help workout. But, we can do some small things to make it right –

  • Playing some music in the background
  • Following some videos E.g.Cure.fit
  • Working out at a dedicated space in the Balcony or room
  • Wearing some attire and shows to get you in the mood
  • Keeping a napkin, water bottle handy
  • Avoiding social interactions like calls and responding to messages while working out

Still seems too daunting or an uphill task, well the Benefits of Regular Exercise are enormous!

How does Home Workout help?

We can keep going on and on on how the Home Workout can help immensely, but we have listed down some small points –

  • Saves Time
  • No monthly fees required
  • Convenience
  • Not waiting for your gym equipment

How will Home Workout help further?

There’s a big misconception that Workout helps you build muscles and once you leave working out you gain weight.

Technically, yes!

Working out is a lifestyle, not a prison.


While working out your body breaks a sweat and you lose energy. To replenish this lost energy, if you have the right food and follow a simple diet where you have lots of fruits and veggies, you can have a healthy life ahead.

Don’t you remember our ancestors living a healthy life having a lean body? Yes, they followed a balanced diet, worked out in the fields or at their work and lived an amazing life.

Further benefits with regular workout are –

  • Helps build bone density and bone health
  • Boosts flexibility and improve range of motion
  • Able to increase flexibility
  • Workout at own timing and set schedule accordingly

Struggling to lose weight? We have curated some simple and Proven Steps for you!

Finally, after all the hard work don’t forget to cool down your body after all the hard work put in during this hour.

Note: I can’t stress more enough on stretching, it really helps in unimaginable ways. Will keep you away from muscle injury and reduce muscle pain and cramps after workout.

Are Home Workouts effective?

The answer according to me is YES! You will just need to be ready to put in a little time and effort to make it effective.

Don’t lose hope in a couple of days, if you are not seeing any results. Keep grinding, our bodies are a complex structure.

Also, it takes one person himself at least 4 Weeks to see your body changing. And 8 weeks for your Family & Friends. While 12 weeks for the rest of the world.

So, it’s better to continue on your journey, as I personally don’t give a shit what others think of me. I keep on continuing on my fitness journey lifestyle.

Finally, don’t do it for others. It is you who will find it super beneficial in the long-run one future ahead.

Also, do note that Coronavirus is being fought successfully by people who have a strong immune system. So it’s the right time to keep your body in shape by home workout and having a balanced diet to fight this and any other

This is Suman, signing off guys. Do drop in a comment and please share if you liked the post with your friends and family. You can also, follow my journey on my Social Handles like Facebook, Instagram, where I share some tips and tricks.

Suman Dhar

Suman Dhar

Suman is the founder of Sumancasm. Bringing technical knowledge, daily motivation and other awesome stuff for you. Get in touch with me on Instagram and Twitter @sumancasm

23 thoughts on “How to Fight Coronavirus with Home Workout?”

  1. The Sumancasm website is one of the best we
    have found, and the How to do Home Workout while
    stuck at home article is very well written and useful!

    Thanks and kisses! πŸ™‚

  2. Fadima Mooneira

    Yay!!!!!!! I loved working out at home. I usually followed Rebecca Louise, Susana Yabar, and Blogilates workout video on YouTube.

  3. It might be cheaper, easier, and saves space to get resistant bands instead of getting dumbbells delivered during the pandemic, especially if you’re living in a single room like a small studio flat where space is a luxury

  4. You have shared some simple ways to get started working out at home which is really helpful to many.
    Honestly, I prefer working out at home.
    It is really important to keep your body strong and healthy, especially with the pandemic going on. Nice post!

  5. A Capone Connection

    I started a 30 day challenge to start working out. I’m hoping that we can all develop some new healthy habits while we are in quarantine. Thank you for the tips!

  6. Really helpful tips!
    And I have also personally found my time and money saved! I mix it up with dancing and other forms of workout too. Although pumping iron is my personal absolute favourite so i miss the machines a lot…But there is no other way so we gotta do the best with what we got..

  7. wish, I came across this few more weeks early to try it out…
    Haha.:. But even…I wont think I would follow

    any how a good one’. Thanks

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