Workout Tips For Your Lockdown Fitness Goals

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Workout for lockdown

With all the panic and anxiety that is offered with this period, it might be hard for a lot of people to actually cope up with their workout regimes and office work. During this period where everyone is living indoors, physical and psychological wellbeing is a foremost clause for all humans. 

A study done on adults shows that most of the gym-goers are becoming less prone to meet their basic fitness goals at home.




The graph is going down and continues to follow. Though they are adapting to “virtual” training and online course to maintain their fitness, they are likely to skip it more often. 

In this study, it is also found that people who are going for aggressive workout time are going down on their knees first.

On the other hand, individuals who emphasized more on meeting minimum weekly needs showed positive results. So what to do when you are locked in your home and have a minimum space of ideas? Let’s check it out.

Workout Tips

How to Continue Exercise?

Try exercising for at least 2-3 hours a week. It is also advised to follow the “2+1” rule in your workout. For your working out, try moderate exercising your body for at least 2 hours a week.




For the remaining 1 hour, go for an intense workout per week. The following are the different ideas that we have brought up for you to exercise during the lockdown and maintain your fitness.

  1. Yoga
  2. High-intensity training (alternate days)
  3. Dance classes including Zumba
  4. Aerobics
  5. Pilates
  6. Meditation
  7. Free weight training (if possible) and body pump are some of the top options for your workout during the lockdown.

Workout Hacks to Consider During the Lockdown

Have repetitive jogging sessions in your staircase or terrace

Engage yourself in house chores to reduce the amount of time spent sitting

Add muscle-strengthening exercises for at least two days a week

Have bursts of exercise sessions instead of continuous ones

Start anytime with regular intervals of short breaks. Do not wait for a particular slot

Have an adequate diet after your workout.

Checkout these 7 Food Combinations that cause serious health issues

What to Eat After a Workout?

Gym-goers have a hard time controlling themselves from cheating on eating habits. They keep an eye on their daily eating habits and focus on reducing sugar consumption in their diet.

Because of the lockdown, scarcity of food items is present which needs to be tackled with correct information.




As for your exercise, taking a balanced diet is as important as working out to your true self. It helps to regain energy, build muscles, and provide essential proteins, carbohydrates, and calcium for bone strengthening.

Try to arrange these food supplements to eat as soon as possible after a workout. 

  1. Fruit
  2. Chocolate
  3. Energy drinks 
  4. Biscuits & diet snacks
  5. Cheese
  6. Eggs 
  7. Raw vegetables 

Adding to these food items, drink a good amount of water should be added after your workout. It helps in maintaining body temperature, enhances digestion, lubricates your joints, and aids in regaining energy after a hectic workout.

ALSO READ:Ten Reasons Why One Should Not Rely Solely on Exercise for Their Weight Loss Goal.