Fit Tip: Staying Active with At-Home Workouts

Posted On Apr 13, 2020 By BowFlex Insider Team

A person using a BowFlex C6 Bike

In the wake of the recent health concerns and news, daily routines have been upended and individuals are spending more time at home.

Giving up our daily gym routine isn’t easy and being at home can be isolating, but time spent at home provides the opportunity to continue your regular exercise regime or start something new.

Keeping a sense of normalcy and staying active is key to our mental and physical health – studies have shown that exercise can help boost your mood, productivity and immunity. In addition, working out at home has also been shown to have numerous advantages, including convenience, privacy and the ability to incorporate short yet effective workouts into your day.

BowFlex fitness advisor and exercise physiologist Tom Holland offers some simple solutions for spending time at home wisely to maximize the benefits of fitness:

  • Schedule a meeting with yourself each day to exercise. Pencil it in, show up and sweat it out.
  • Master multitasking by connecting to streaming content and sweat through your favorite daytime show.
  • Replace the water cooler with a water bottle by practicing mindful meditation during your workout.
A person using a BowFlex 840 Adjustable Kettlebell.

These quick workouts can be completed in the time you would usually be commuting to work or in between meetings, using a stationary bike or kettlebell. Holland recommends choosing a different workout each day to keep things fresh, or pick a workout based on the amount of time you have available:

  1. 10 Minute Stress-Buster: Tabata Bike Workout
    • 4 minute easy warm-up
    • 20 second all-out sprint/10 seconds easy recovery
    • Repeat 8 times for a total of 4 minutes
    • 2 minutes easy cool down
  2. 8 Minute Kettlebell Full-Body Blast
    • 30 seconds Swings
    • 30 seconds Overhead Presses
    • 30 seconds Goblet Squats
    • 30 seconds Russian Twists
    • Repeat circuit four times through
  3. 20 Minute Bike and Kettlebell Combo
    • 4 minutes easy warm up on the C6
    • 30 seconds Kettlebell Swings
    • 30 seconds Kettlebell Overhead Presses
    • 30 seconds Kettlebell Goblet Squats
    • 30 seconds Kettlebell Russian Twists
    • 2 minutes on the C6
    • Repeat Circuit four times for 16 total minutes

In this moment, things may feel a bit unpredictable. Whether working from home or simply avoiding public spaces, this is one way to help turn uncertain times into a positive opportunity.