Andrew Jagim, Ph.D.
Due to the recent concerns regarding the COVID-19 pandemic, many gyms and fitness facilities likely are closed. However, staying active is important, even in times of social distancing, as physical activity has plenty of health benefits and can reduce stress. Luckily, you do not need a gym to get a workout. You can get a great workout in just 15 minutes in the comforts of your own home.
I recommend regular exercise because it controls weight, improves your heart health, enhances mood, promotes better sleep and boosts energy. You still can gain these benefits with a shorter workout and without the need of heavy-duty machines or complex equipment. Try one or all three of these 15-minute home workouts. You can find the low-cost equipment for each routine at most sporting goods stores or online. You may already have these items in your home.
Your core — the muscles around your trunk and pelvis — support you in almost all physical activities you perform during the day from folding laundry to running. A strong core prevents back pain and improves posture. This routine requires a stability ball to fully engage your core and prevent back pain. You also can choose to use a yoga mat for floor exercises.
Try this 15-minute core routine.
Combination exercises work multiple muscle groups at once. These exercises ensure you get the most out of your workout. This routine targets your biceps, triceps, shoulders, back, quads, hamstrings and glutes. You will need a stability ball, a resistance band and dumbbells.
Try this 15-minute combination routine.
Using a resistance band and working in a circuit will help increase your heart rate, increase fat burn and build muscle. This routine works your glutes, hamstrings, quads, biceps, triceps, shoulders and back muscles. It requires a resistance band, a sturdy pole or object to wrap the band around, a stability ball and dumbbells.
Try this 15-minute resistance band routine.
These short 15-minute workouts can be done three to four days per week. It's also a great idea to get outside and go for walks, bike rides or hikes ― all while keeping your distance from other people ― particularly if you are confined to your home, as being immersed in nature also offers a variety of health benefits and can reduce stress.