A Beginner’s Guide to a Quarantine Workout Routine

Ready, get set, sweat!

With gyms and fitness studios closing their doors during quarantine, many of us have had to get creative about staying active. And if you’re anything like me, figuring out how to exercise at home without your usual equipment or routine can take a little trial and error.

Fortunately, there are plenty of free YouTube workouts, social media livestreams, and on-demand fitness classes to help you get moving without having to leave the house.

Whether you’re looking to maintain your current routine or finally get started with one, here’s how I’ve been approaching quarantine workouts—and some of my favorite fitness videos to help you get started, too!

Warm Up

Warming up is one of the most important parts of a workout. Jumping straight into an intense exercise session without preparing your body is like taking a shower fully dressed. Ya just don’t do it!

Some of my favorite ways to warm up are gentle stretches and what I like to call song workouts.

Stretching is pretty self-explanatory: you’re gently moving and stretching your muscles to help prepare your body for exercise.

Song workouts, on the other hand, are short bursts of movement set to your favorite songs. Feeling some Harry Styles? TLC? Fergie? Eminem? Whatever gets your body moving, put it on and have a little dance party!

These mini workouts are a fun way to ease yourself into exercise while listening to music you already love. Before you know it, you’ll be in the mood to tackle the rest of your routine.

One of my favorite YouTubers for song workouts is MadFit. Her song-based workouts are typically around the length of a song, making them perfect for a quick warm-up or a little movement break between Netflix binges.

And if you’re looking to turn things up a notch, try one of her longer dance-party workouts!

Workout

Create a Routine

Now, depending on how far you’d like to take this whole quarantine fitness thing, you can either go with the flow or create a more structured schedule.

Personally, I prefer having specific days dedicated to different muscle groups. It gives me something to work toward and helps me stay accountable, especially when the days start blending together.

My sweet spot has been working out three times a week, usually on Mondays, Wednesdays, and Fridays. I tend to focus on legs and glutes on Mondays and Fridays, with arms and abs on Wednesdays.

Depending on how I’m feeling, I might throw in a HIIT workout, too. Why not!

Of course, your schedule doesn’t have to look like mine. Find a routine that works for your fitness level, your available space, and whatever equipment you have at home.

If you’d rather follow a premade plan, there are some great options available online. Two worth checking out are:

• Blogilates’ 14-Day Quarantine Workout Plan — Cassey Ho offers a variety of Pilates-inspired workouts and structured fitness challenges.
• Vicky Justiz’s 21-Day Quarantine Workout Challenge — Another option for anyone who prefers having a plan to follow instead of choosing individual workouts every day.

Having a schedule can help keep you motivated, but remember that rest days matter, too. You don’t have to work out every single day to make your efforts count.

Now, let’s get into the individual workouts!

Abs

It’s abs day!

I can’t say I approach this one with a big, cheesy grin, but it’s not my least favorite workout day, either. I’ll save that honor for my Achilles’ heel: arm day. I’d like to think I have a reasonably strong core, so I tend to keep this part of my routine relatively short.

My Favorites

• Alexis Ren’s 10-Minute Ab Workout

Not going to lie, the first time I tried this workout, I was p-a-n-t-i-n-g!

After refusing to let my abs defeat me and committing to doing the workout regularly, I started to feel a little more comfortable with the movements. That doesn’t mean it suddenly became easy, though. I still found myself questioning my sanity halfway through.

But hey, at least I was trying!

• Pamela Reif’s 10-Minute Six-Pack Workout

This one is short, intense, and challenging—even if you’ve been exercising for a while.

Without fail, I can feel the burn in my abs, and those ten minutes can feel a whole lot longer when you’re in the middle of it!

If you’re new to ab workouts, remember to take breaks, modify the movements when needed, and focus on proper form rather than trying to keep up with every repetition.

Arms

I absolutely dread arm day because I have practically no upper-body strength.

I’m talking can’t do more than five push-ups levels of upper-body strength, and that’s despite playing volleyball for ten years. You know, the sport where you use your arms quite a bit?

Make it make sense.

All the same, I try to work my arms regularly because building strength takes consistency, and quarantine has given me plenty of opportunities to work on areas where I could use a little improvement.

My Favorite

• Holly Dolke’s Tone Arms Workout

Hands down, this is one of the arm workouts I enjoyed coming back to when I wanted a challenge.

Holy heck, did I feel it!

Some of Holly’s workouts are pretty intense, and this one definitely had me wondering why I’d voluntarily signed myself up for the experience.

Oh, right. Stronger arms.

While I can’t promise dramatic results in a specific amount of time, I appreciate having a workout that challenges me and gives me something to work toward.

And if you need to take a break halfway through? Take it. Your arms aren’t going to file a complaint.

Legs

Thank you, former volleyball coaches, for all that leg-day training!

Leg and glute workouts have always been some of my favorite sessions. Maybe it’s because of my volleyball background, but these workouts tend to feel a little more familiar than arm day. There’s also something satisfying about finishing a challenging lower-body workout and knowing you’ve put in the effort.

My Favorites

• MadFit’s 20-Minute At-Home Leg Workout

One thing I love about many of MadFit’s workouts is that you don’t need a ton of equipment. That’s especially helpful when you’re working out at home and don’t have access to a gym full of weights and machines.

Don’t let the lack of equipment fool you, though. Bodyweight exercises can still be challenging, and your legs might start shaking before you reach the halfway point!

• MadFit’s Toned Legs and Round Booty Workout

I like this type of workout when I’m transitioning into glute exercises because it targets both areas in one session. When you’re trying to fit exercise into your day, combining complementary movements can be a convenient way to keep your routine moving.

And if you’re feeling particularly ambitious, you can always pair it with another lower-body workout—provided you have the energy and recovery time for it.

Glutes

Who doesn’t love a good glute workout? Butt workouts have been all the rage, and gosh dang it, I’m jumping on the trend, too!

Glute exercises are also useful beyond aesthetics. These muscles help support everyday movements like walking, climbing stairs, and standing up.

My Favorites

• Pamela Reif’s 10-Minute Booty Activation Workout

One thing I like about this style of workout is the option to incorporate a resistance band for an extra challenge.

If you don’t have one, don’t worry. You can still explore bodyweight exercises and build up from there.

• Blogilates’ 20-Minute Glutes Workout

If I’m looking for something a little slower-paced, this is another option worth exploring.

Cassey’s encouragement and coaching style can help make a challenging routine feel more manageable. And sometimes, a little motivation is exactly what you need when your muscles are questioning every decision you’ve made that day.

Cooldown

You’ve made it through your workout! Congratulations.

Before you immediately collapse onto the couch and resume your regularly scheduled quarantine programming, take a few minutes to cool down.

Gentle movement and stretching can help you transition out of your workout while your breathing and heart rate gradually return toward their resting levels.

My Favorite

• Chloe Ting’s 10-Minute Full-Body Cool-Down Stretches for Recovery and Flexibility

I like finishing with a dedicated stretching routine because it gives me a chance to slow down after an intense workout instead of jumping straight into the next thing on my to-do list.

Take your time, move gently, and don’t force yourself into any position that causes pain.

Keep Moving, One Workout At a Time

Quarantine has changed so many parts of our everyday lives, and exercise is no exception. Without our usual gyms, fitness studios, and routines, it can take some experimenting to figure out what works.

The good news? You don’t need a perfect home gym or a complicated workout schedule to stay active.

Try a few YouTube videos, experiment with different types of movement, and find a routine that fits your life right now. Some days you’ll feel ready to tackle a challenging leg workout. Other days, a short dance session might be all you have the energy for.

Both are okay.

Remember to listen to your body, take rest days when you need them, and give yourself some grace while adjusting to this unusual time.

We’re all figuring things out as we go, and there’s no reason your fitness routine has to be perfect.

Now, if you’ll excuse me, I have an appointment with arm day—and I can’t say I’m looking forward to it.

What’s your favorite quarantine workout or fitness YouTube channel?