How to Get in Shape Without Leaving the House: The Ultimate Guide for Getting Fit at Home

It’s time to learn how to get fit without leaving your home:

Maybe you’re practicing a self-quarantine.

Maybe you work from your apartment and are avoiding the gym.

Or maybe you just like living like a house cat.

Either way, you’ve come to the right place, because I put together a practical guide for rational people to help you get fit or stay fit, even if you can’t leave the house.

We’ve had incredible success with no-gym workouts for our , allowing our clients to train from any part of the world…or an underground bunker.

Here’s what we’ll cover in our guide, How to Stay in Shape Without Leaving the House:

Note: this is not prescriptive, nor guidance about protecting against the coronavirus – see the PS.

Let’s jump right in!

How to Stay in Shape (While Staying Inside)

So you’re stuck inside eh?

Here’s the best advice I can give you: treat this as your new normal, and recognize the fact that !

Seriously. 90%.

That means the most important thing you can do to stay in shape:

Focus on your nutrition!

It’s really easy for our brains to think: “Well, I can’t work out like I used to, who cares what I eat.”

This is the EXACT opposite of how we should be thinking.

Whether you rarely leave the house or bike to work every day, what (and how much) you eat will largely determine your overall weight.

Here’s a telling story from our community: , Kyle, rides his bike EVERYWHERE, which meant he was incredibly active.

He .

That’s why states “You can’t outrun your fork.”

When you stock up your kitchen, pantry, or panic room with food, make sure the choices match with your fitness goals.

Step #1) Use our to determine how much you should be eating each day based on your goals.

Step #2) Learn about portion sizes of different foods! If you are largely eating meals composed of rice, pasta, oatmeal, cereal, etc. during your quarantine, it’s important to know the correct portion sizes.

These are the foods that are the easiest to accidentally overeat.

As we share in our and over on Instagram, here’s how to eyeball your portion sizes correctly:

View this post on Instagram

on Aug 14, 2019 at 5:20am PDT

Step #3) Do the best you can. You might be stuck eating less than optimal meals for a few weeks or longer, which means controlling your calorie intake is the best step you can take to keep your weight in order.

Here are 5 resources to help you focus on nutrition while living inside:

. If you have no idea what a healthy meal looks like, start here. We’ll explain ideal macronutrient ratios for weight loss, proper portion sizes, and putting it all together to build a healthy plate.
. Losing weight and keeping it off is tough stuff. Whether this is the first time you’ve embarked on a diet, or the 17th, read our guide for the exact rules to follow for sustainable weight loss.
. If you want to be healthy, you need to eat your vegetables. Vegetables are high in nutrients and low in calories, making them ideal for a healthy plate. But what if you don’t like veggies? Have no fear! Read our guide on how to turn any “picky eater” into a “vegetable lover.”
. Losing weight comes down to eating fewer calories than you burn. But how many calories do you need to eat? What should be your calorie target for weight loss? Read our guide to discover your requirements!
? There are a LOT of diets in the fitness world. However, not all of them are created equal. We explore the pros and cons of today’s most popular diets, plus strategies for determining which one is right for you.

11 Workouts You Can Do at Home

One challenge of staying in shape while staying inside comes down to movement, and actually STICKING with a routine.

If you don’t have a home gym, how are you supposed to workout when confined to your house?

This is especially challenging if you’re a gym rat and used to a very specific gym routine!

So what’s a rational, level headed person to do in this situation?

In a nutshell here’s what we recommend:

Schedule your workouts in your calendar, and treat them as you would a gym workout.
Have a specific routine to follow, or set a time to make sure you are getting enough fun movement!

As for what’s possible, meet without ever stepping foot in a gym.

Through our – we developed a routine that Jimmy could do in his home with just , some dumbbells, and :

Bodyweight training and gymnastics can , it just needs to be done with the right intention and intensity! Meaning you just need to have the right plan in place.

Like these types of plans!

Here are 10 workout routines you can do at home:

#1)

This is the Beginner Bodyweight Workout ():

20 Bodyweight squats.
10 Push-ups.
10 Walking lunges (each leg).
10 Dumbbell rows (use a milk jug or other weight).
15 Second Plank.
30 Jumping jacks

If you’re unfamiliar with any of these moves, for a breakdown of each exercise.

This bodyweight routine has helped many a Nerd Fitness Rebel .

#2)

If the Beginner Bodyweight Workout above seems too easy, try this advanced routine on for size.

This is the Advanced Bodyweight Workout ():

10 One-Legged Squats – each side
20 Bodyweight Squats
20 Walking Lunges (10 each leg)
20 Jump Step-Ups (10 each leg)
10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
10 Dips – Bar Stools
10 Chin-Ups (or inverted bodyweight rows with an underhand grip)
10 Push-Ups
30 Second Plank

Again, if any of these moves are unfamiliar, head to for a complete tutorial.

#3)

comes down to challenging your muscles more and more each workout.

This can 100% be done with your own body’s weight, meaning you can train from the comfort and safety of your home.

The trick is picking an exercise for each major muscle group ( to get the most bang for our buck) and making it more challenging as you begin to grow strength and muscle.

So we’ll want to pick a bodyweight exercise for each major muscle group:

Lower Body
Upper Body – Push
Upper Body – Pull
Core

The lower body exercise can be :

The upper body “push” exercise can be, you guessed it, !

would be a great way to train your “pull” muscles, which can be done on a sturdy table in your dining room:

Alternatively, you could do doorframe rows:

, you can perform some reverse crunches:

If these moves seem too tough, you can check out for easier (and more difficult) variations.

If you’re stuck at home, try and do at least one of these moves every single day.

You can also try “exercise snacking”: doing just a few reps of an exercise on the hour: 5 push-ups and squats every hour, for example.

Up for a real test? Consider the “:” every day, you add ONE more rep of a push-up, pull-up, and a lunge, and do them in as many sets as you need:

Day 1: 10 push-ups, 10 pull-ups, 10 lunges.
Day 2: 11 push-ups, 11 pull-ups, 11 lunges.
Day 3: 12 push-ups, 12 pull-ups, 12 lunges.
And so on.

There’s a benefit to doing one of these bodyweight exercises every single day:

Not only will you build muscle, but training can also remind us we’re trying to be healthy, which can remind us to eat healthier (remember our lesson on the importance of nutrition).

#4) Get a Kettlebell, .

Right now, you can order a . It doesn’t take up much room, and you can do dozens of exercises with a single kettlebell to stay strong!

Watch our video below, and follow along with the workout:

8 Halos (each side)
10 Goblet Squats
8 Overhead Presses (each side)
15 Kettlebell Swings
8 Bent Over Rows (each side)
6 Front Rack Reverse Lunge (per side)

This Beginner Kettlebell Workout is what’s called a circuit (you can learn all about ).That’s just a fancy term for doing a workout like so:

1 set of exercise A, go immediately to
1 set of exercise B, go immediately to
1 set of exercise C, and so on…
Repeat from the top!

Your long term goal should be to do 3 full circuits back to back for a complete workout.

#5) Get Your 10,000 Steps In!

Movement of any kind is beneficial for human health.

That’s why we often recommend people starting their fitness journey begin by simply .

But this can be more difficult if you’re trapped in your house or apartment.

That’s why you should create a walking path through your home.

Maybe it’s up the stairs, going around a perimeter of each bedroom (ask permission if it’s not yours), back through the kitchen and then out to the patio.

Or maybe it’s outside, walking circles around your backyard.

The longer the walking path the better, and don’t be afraid to go one direction and then turn around to reverse.

A cheap pedometer, FitBit, or even just the pedometer feature of your watch/phone could help a lot here.

Try to accumulate 10,000 steps per day if possible.

#6) Create an In-Door Obstacle Course.

Just because you’re trapped inside, doesn’t mean you can’t play!

How about creating a fun obstacle course out of furniture?

Of course, the floor is always made of lava.

This video might give you some ideas:

No one says you can’t in your apartment.

We discuss obstacle courses, parkour, and much more in our guide .

#7) Do Mobility Drills to Stay Limber

Here’s a great 5-minute drill from trainer (and great Instagram follow) Jack Hanrahan!

View this post on Instagram

on Jan 19, 2020 at 7:46am PST

Even in just a few minutes, it’s possible to do a full-body mobility drill.

You don’t even have to follow a pre-made routine. Just get moving, find what feels good, and give yourself permission to get creative.

However, if you are more of a “follow the blueprint” type of person, check out our guide for some pre-made mobility drills.

#8) Complete a HIIT (High-Intensity Interval Training) Workout.

You don’t have to head to the gym to do . You can do a complete routine right in your own home!

HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.

Unless you have a giant backyard, running at home might be tough.

But you know what doesn’t require a lot of room?

Burpees!

To complete a burpee:

Start standing up, then squat down and kick your legs out.
, bring your legs back in, and explode up into a jump.
For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
Repeat until you hate yourself.

Check out our full guide on for some more ideas on HIIT workouts.

You can also check out our post “” for another living-room-friendly interval routine!

Don’t have 20 minutes? What about a ?

#9)

You don’t have to head to a group class to do yoga. No “namaste” or “ohmmmmm” required either.

Here’s a 20-minute yoga routine, specifically designed for newbies, that you can do in your dorm room:

No idea what a downward dog is?

Check out , where we cover each and every move covered in this video.

#10)

On the one hand, handstands are really tough. On the other hand, the amount of strength and balance required to perform a handstand will get you in great shape.

Plus, you don’t need to leave your home to practice.

Never done a handstand before? No problem! Check out our getting your first handstand to begin.

#11) Train like Batman. Because, Batman.

We love the Caped Crusader here at Nerd Fitness, so naturally we have for you to try!

This workout is separated into two days for you:

Batman Home Workout Day 1:

Rolling squat tuck-up jumps: 5 reps
Side to side push-ups: 5 reps
Modified headstand push-ups: 5 reps
Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
Handstands against wall: 8 seconds

Batman Home Workout Day 2:

‘180 Degree’ jump turns: 5 reps
Tuck front lever hold: 8 seconds
Tuck back lever hold: 8 seconds
Low frog hold: 8 seconds

This is a relatively advanced workout already, but if you want to progress to the next level, check out the main for tips on how to do just that.

Outside of all these super-sweet workouts we covered, there’s more!

If you want a more customized approach for your exact situation (kids, an old injury, you turn into a werewolf once a month), .

We know exactly how to get people into shape without ever leaving the house.

Building a Temporary Home Gym: What Equipment Should I buy?

If you’re going to be stuck in the house, some essential equipment might help you stay fit and healthy without breaking the back.

As somebody who trains in a gym four days per week, I’m going to be avoiding the gym for the upcoming few weeks.

In addition to plenty of bodyweight training (push-ups, pistol squats, and handstands), this is the equipment I’m using to create an inexpensive mini-gym in my apartment:

#1) . While you don’t need any equipment to grow strong, if you were going to buy anything, a kettlebell would offer you a lot of versatility.

If you do end up picking one up, make sure you check out our , which can be done with one single bell in your living room.

#2) . With this one piece of equipment, you’ll have all you need to build a complete bodyweight workout.

If you’re serious about fitness, and you’re trying to , a pull-up bar is a must.

I also will be hooking up to the pull-up bar so I can stick with my ring training!

Here’s NF Coach Jim playing with his setup:

View this post on Instagram

on Sep 29, 2016 at 11:48am PDT

Honestly, if you have access to a kettlebell to help with some lower body strength training, and then a pull-up bar to do upper-body pull movements, you can !

#3) . Exercise bands don’t take up a lot of room and can be a great way to increase the difficulty of normal bodyweight moves.

For example, you could start doing band squats:

You have a few different options on bands to purchase, so check out our for tips on what to secure.

If strength training isn’t your bag, consider these other two options:

#4) Healthy Gaming –

I’ve heard from multiple coaches and clients that Ring Fit Adventure provides a way to train in your living room that isn’t monotonous.

Do you have experience with Ring Fit Adventure? Please share in the comments below!

#5) : Come on, this is a no brainer! IT IS a video game to get you moving and THIS IS Nerd Fitness.

If you’re trapped inside and you can afford it, YOLO.

You can also check out our guide “” for more ideas on how to create a fitness room in your house or apartment.

The Nerd Fitness “Stuck in the House” Game

To play today’s game, you’ll need a twenty-sided die like you would use in Magic: The Gathering or Dungeons and Dragons.

To play our game, simply roll one die.

Then do the activity that matches it:

MOVEMENT

Walk the complete perimeter of your house or apartment, reverse, and do it again.
Do a 60-second workout (pick any ).
Balance on one leg for a total of 60 seconds, then switch.
Dance like no one’s watching, to something with a fast pace.
Try to read a chapter in a static pose (plank, wall sit, deep squat, etc).

NUTRITION

Eat a meal with protein and veggies.
Take a picture of a meal to share.
Skip the snack or .
Make a 10-minute meal at home ().
Eat slowly and stop at 80% full.
Drink zero-calorie beverages today.
Skip a meal (a la ).

LIFESTYLE

Go to bed 30 (or 5) minutes earlier.
Take a 5-minute break to breathe, , de-stress.
Pamper in the shower with a brush and special body wash instead of soap and washcloth.
Send Steve a message about your day ()
Go outside for 5 minutes.
Work on a puzzle (jigsaw, sudoku, crossword).
Give the cat a thorough brushing (or dog, or child, or creepy doll).

Feel free to edit The Nerd Fitness “Stuck in the House” Game to make it your own!

(Oh, and share your favorite additional missions in the comments below!)

Although this game seems very simple, don’t underrate its value.

plays this game with his clients, and they utilize it as an easy trigger for daily self-care.

Other Tips and Tricks for Getting Fit at Home

#1) Find ANY WAY to move more.

Did you know ‘fidgeting’ (aka “small micromovements”) can account for up to 350 additional calories burned per day? It’s called NEAT (Non-exercise activity thermogenesis).

Per the New York Times:

“Overweight people have a tendency to sit, while lean ones have trouble holding still and spend two hours more a day on their feet, pacing around and fidgeting, researchers are reporting in findings published today.

The difference translates into about 350 calories a day…”

350 extra calories burned per day ain’t no joke!

As we cover in our “” guide, burning an extra 350 calories per day can result in sustainable weight loss and maintenance over time for many.

Here are some ways to increase NEAT at home:

Watch TV standing up.
Pace while talking on the phone.
Sit on the floor and actively stretch while reading.
Air drum like Dave Grohl.

#2) Prioritize sleep!

When you never leave the house, you can really get off track with your schedule if you’re not careful.

You might be able to wake up tomorrow whenever. Why prioritize sleep if you no longer need to commute?

Well, because poor sleep can really mess with your immune system.

Depending on why you’re isolating yourself (like a quarantine from a nasty virus), a hampered immune system can really be harmful.

Here’s how to .

#3) Wash Your Hands.

This hopefully goes without saying, but you should be washing your hands all the time, even without the threat of a virus or flu.

But I’m going to say it anyways. Wash your dang hands! Here’s exactly how to wash your hands:

Good hygiene is always important, but even more so if you’re trying to avoid sickness and have spent time in public.

#4) Consider a Vitamin D supplement.

, there are a few few that are worth considering (, if you are focused on ).

Another one to consider, especially if you are now living like a vampire and avoiding sunlight…

Vitamin D helps us absorb calcium and also plays a critical role in our immune system.

We normally get our Vitamin D from sunlight, or from animals (who also get it from sunlight). In the absence of the sun, taking a Vitamin D supplement is the best we can do.

This that I take personally.

#5) Fake Human Contact.

We are social creatures. Meaning if you aren’t careful, never leaving the house might give us cabin fever.

Prioritize human connection, even if it’s not face-to-face:

Call a friend (use Facetime, Skype, or Google Hangouts). Meeting a friend in person is preferred, but whether because of a mandatory quarantine (or you just live far apart) a phone call can be a great way to break the loneliness. Bonus points if you use FaceTime or a video service, which makes it seem like you’re closer than you are.
Write a letter. You can go the other way with technology, and use some pen and paper to write a friend a letter. Yeah, you can just use email, but actual letters are becoming scarce in the 21st century (especially amongst friends) so you’ll set yourself apart by pulling out some stamps and saying “hello” to your mailperson.
Message Boards. Digital communities can make one feel connected with people from all over the world. Many have become friends in real life. Go pick out a user handle and get going!
Daily Check-In so People Know You Haven’t Gone Feral. It can be incredibly valuable to have an accountability buddy. An “accountabilibuddy” if you will. You can check in with each other to make sure you’re both training, or even compete against each other “I get 5 pull-ups today!” Personally, in my life to fill this role, because I value an expert who can build me a new workout program when the situation changes.

#6) Look out the window!

Constantly glaring at computers and objects right in front of you isn’t exactly great for your eyes.

Solution: The 20-20-20 Rule!

For every 20 minutes spent looking at a screen, look at something 20 feet away for 20 seconds.

There is some evidence it will help with eye strain, so it’s an easy enough rule to help your peepers stay healthy.

If you want some help here, the app will offer a reminder every 20 minutes to go look outside.

How to Get Fit From Home (Next Steps)

Whether you’re only quarantined for a couple of weeks, or you’re somebody who works from home, the most important thing you do:

Schedule workouts in your calendar.
Know your .
.
.
.
.

It’s time to build a new routine, and it starts by treating your new life at home seriously.

It’s easy to say “I’ll work out later” when your training takes place in the next room over. So easy in fact, that it’s easy to push out until tomorrow.

Then the next day.

Then the next.

Before you know it, you realize you just don’t exercise anymore.

So, no matter how long you’re practicing extreme social distancing, KEEP up your momentum, train aggressively, and take care of yourself indoors.

This will allow you to get back on track without having lost all of your progress.

Note: it doesn’t really matter what time of day you train. Pick a time that works best for you. Just be consistent with it!

Our who have the most success training at home are those that place working out in their calendar.

Then at the end of the week, ask yourself “Did I complete this week’s training?”

If “yes”, that’s awesome. Keep at it.
If “no,” don’t fret. Pick a smaller workout (5 minutes vs 10 minutes) and try again.

We discuss this throughout our guide on . If you want to see results, make sure you’re hitting your goals. If you aren’t, pick smaller goals.

The goals themselves aren’t so important at first. What is important is picking one, crushing it, then picking another.

This really is the . We’ve seen it time and time again throughout the Nerd Fitness Rebellion.

So pick a goal (or roll a die) and get going!

Want a little help? The perfect next step on how to start getting in shape at home?

No problemo!

Here are 3 options on how to continue with Nerd Fitness:

Option #1) If you want step-by-step guidance on how to get strong, lose weight, and level up your life, :

Option #2) Exercising at home and need a plan to follow? Have questions you need answered?

Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more!

Option #3) Join the Rebellion! We need good people like you in our community, the .

Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for all the exercises covered in today’s guide.

Alright, enough from me. Your turn:

How do you plan on staying active at home?

Stuck at home with kids? How are you getting them involved?

Do you have any tips or tricks for training without a gym?

Are you currently reading this from an abandoned missile silo?

Let me know in the comments!

-Steve

PS: Check out for more tips on how to train without a gym.

PPS: Hopefully this goes without saying, but getting healthy and building a strong immune system is one of the best defenses one can have against getting sick.

PPPS: Be careful where you are getting your medical news from with regards to this virus! If you are looking for the most up to date information on the CoronaVirus situation in your country, please refer to actual experts over at .

GIF Source: ,

Photo Source: , , , ,

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