Aerobic Exercise Routine for the Coronavirus Quarantine

29th March 2020
Doing aerobic exercises at home during the coronavirus quarantine will improve your physical and psychological well-being. Here are a few options to check out!

Most people have had to change or adapt their routines due to the coronavirus quarantine. In this new context, you can no longer leave the house if it’s not a real necessity. This means that it’s not possible to continue doing the physical exercise that you usually do.

Being at home, in a limited space, without being able to go for a walk can cause us to hardly move at all. At the same time, it’s easier than ever to access the fridge at all times. If we don’t stay active and eat a healthy diet, our physical condition could easily suffer.

But, just because we can’t exercise outdoors or in the gym doesn’t mean that we can’t do workout routines at home. Therefore, we want to share an aerobic exercise routine with you. You can follow this routine during the coronavirus quarantine to burn calories without any equipment other than your body itself.

As stated in this study by Morilla (2001), when we exercise regularly, both our physical and psychological well-being improve. Without a doubt, this will help you to face the day with more courage!

An aerobic exercise routine for the coronavirus quarantine

To start the routine, you need to do some warm-up exercises. This will prepare your joints and help to prevent any injury. After that, you can continue with the main part of the exercise. It consists of a circuit with twelve exercises that you must perform at least twice.

Perform each exercise for 45 seconds and then rest for 15 seconds before starting the next one. At the end of the first round, rest for 1-3 minutes before starting the second round. Finish off with some stretching exercises.

Warm-up: joint movement

  • Ankle rotation: 10 circles with each ankle.
  • Knee flexion and extension: 10 reps.
  • Parallel knee circles: 10 reps on each side.
  • Make circles while placing your hands on your hips: 10 circles on each side.
  • Shoulder rotation: 10 forward and 10 backward. Bring your shoulders forward, up, back and down. Then repeat the movement but in the opposite direction.
A woman doing stretching exercises during the coronavirus quarantine

  • Shoulder abduction and adduction: open and close your arms horizontally 10 times.
  • Shoulder flexion and extension: raise and lower your arms 10 times. Place your hands at shoulder height and bring one arm up and the other down.

Main part

  • Alternating forward lunge: while standing up, step forward and bend both knees, bringing your hips closer to the ground. Then return to the starting point and repeat the same movement with the other leg.
  • Alternating back lunge: while standing up, take one step back and bend both knees, bringing your hips closer to the ground. Then return to the starting point and repeat the same movement with the other leg.
A man doing lunges in a park

  • Combine a forward lunge with a back lunge: do a forward lunge and, immediately after, bring back the leg you placed forward to do a back lunge. Always use the same foot as a support point. Use your right leg first and your left leg second.
  • Do a back lunge with a knee elevation: do a back lunge and return to the original position. Then, without putting your foot down, elevate your knee and do a small jump. First, use your left leg and then repeat with your right leg.

Jumping exercises

  • Skipping: bring your knees all the way up to your hips.
  • Side lunge to the right and left: standing up, take a long step to the right and then flex your right knee and bring your glute back, while keeping your left knee extended. Then, return to the initial position, switch legs and perform the same movement but to the left.
Two women doing side lunges at home during the coronavirus quarantine

  • Jumping jack: do a leg abduction (opening your legs) while elevating your arms to the side at the same time.
  • Squat: place your feet shoulder-width apart, with your toes pointing out slightly. Once you’re in this position, bend your knees and bring your glutes back and down. Keep your back as straight as possible.
A man and a woman doing squats inside their home

  • Jumping squat: follow the same movement pattern as in the previous exercise but add a jump at the end. You can also incorporate your arms: bring your arms forward when you go down, and then gain momentum by bringing them back when you jump.

Coronavirus quarantine: dynamic exercises

  • Inchworm: while standing up, bend your hips until you touch the ground and then use your hands to ‘walk’ down to a horizontal position. Then, back up in the same way until you’re standing up again.
  • Mountain climbers: place your hands on the ground and keep your elbows extended. At the same time, bring your knees close to your chest alternatively and then extend them back again.
A man doing burpees in the middle of his living room during the coronavirus quarantine

  • Burpees: do a squat and touch the ground with your hands, then extend your lower body and bend your elbows to bring your chest closer to the floor. After that, bring in your legs and straighten out your back in a squat position. Finish off the movement by jumping and bringing the palms of your hands together over your head.

Cooldown: stretching

The last part of this aerobic exercise routine for the coronavirus quarantine consists of allowing your body to return to normal conditions and stretch the muscles so they regain some flexibility.

  • Hamstrings: sitting down on the floor, with your knees extended outwards, bend your hips forward.
  • Glutes: lie on your back and bring your knees close to your chest.
  • Adductors: sit down and have the soles of your feet touch, then push your knees towards the ground.
  • Back: sit face down and on your knees and bend your torso, trying to reach as far as possible with your hands.
A group of older people doing back stretches at home

  • Shoulders: cross your arms and push your elbow into your body.
  • Triceps: raise your elbow and push it back.
  • Psoas ilium: on your knees, put one leg forward with your foot on the ground and straighten out your torso.
  • Pecs on the wall: form a 90-degree angle and rotate your torso.
  • Trapezius: tilt your neck sideways and push it with one hand.

Aerobic exercise routine for the coronavirus quarantine: conclusion

Keep in mind that this routine is just an example you can follow to stay active during the days that you can’t leave home. However, there are many other options. It would be a good idea to ask your trainer (or any other professional in the fitness world) to give you a personalized routine.

Whether you use these exercises or others, the important thing is to keep moving. This way, you’ll not only make your confinement days better, but you’ll also improve your physical and psychological health.

  • Morilla Cabezas, M. (2001). Beneficios psicológicos de la actividad física y el deporte.
  • Baquet, G., Van Praagh, E. & Berthoin, S. Endurance Training and Aerobic Fitness in Young People. Sports Med 33, 1127–1143 (2003). https://doi.org/10.2165/00007256-200333150-00004