5 tips to staying active during lock down

by John Murgatroyd April 18, 2020 1 Comment


With the local box, gyms and leisure centres closed, keeping fit and active can seem like a challenge with the current restrictions. 


So here's 5 tips to stay active during lock down.


1. Home workouts (Indoors) 

Indoor workouts are great to get a sweat on, kill 45 mins and feel your heart pumping. Home workouts can utilise as much or as little equipment as you like, and something as simple as a few resistance bands and the odd dumbbell can do more than enough. 

The best place to find any good home indoor workouts are both social media, like Instagram, and Youtube. A quick search for 'Home workouts' on Youtube brings up a huge number of options. 

If you're like us and don't have much equipment available, here's our favourite workout with no equipment required - 30 minute HIIT workout from Joe Wicks


2. Home workouts (Outdoors)

Need a little more ferocity in your workouts to feel completely satisfied? Check out some of these Crossfit WoD type workouts to keep you on your toes and drenched in sweat. 

All of these are from our friends on Instagram @Rocketpwrapparel. They're doing a little competition with new workouts twice a week and a scoreboard to keep track of results.

Here's one example of the workouts;

Workout 5:

3 Rounds for time

50 Sit Ups

25 Push Ups

50 Air Squats

25 Tricep Dips

Score = Time

The beauty of these are they don't take ages and don't require much more than a skipping rope. Plus, if you've just discovered them now, there's a ton of workouts from the last competition to get done and show you how they roll.

If you fancy a challenge, the new round of competition goes live on April 20th. Sign up here (https://competitioncorner.net/events/3874)


3. Head out

Although restrictions are in place for lock down, the Government has still said that they encourage us to get out for exercise once a day. This is a perfect opportunity to head out on the bike or go for a run. Whether that's a hard hour on the bike, or simply a 20 minute jog, make an effort to get out once a day and keep some level of fitness and sanity. This could be as simple as walking to your local shop or racing round like Bradley Wiggins, that's entirely up to you. But some time out of the house can work wonders for keeping you sane and getting some fresh air.


4. Housework

Kill two birds with one stone and power through some chores. Since we're spending so much time at home, lets get that heart rate up and get some jobs done at the same time. 

Simple things can add up such as, cleaning windows with is around 150 calories per 30 minutes or gardening is up to 200 calories per 30 mins. Simple things add up, here's a good example of how you can burn some kcals!

  • Sweeping x 10 minutes = 37 calories
  • Vacuuming x 10 minutes = 37 calories
  • Ironing x 20 minutes = 50 calories
  • Mopping x 20 minutes = 42 calories
  • Making beds x 10 minutes = 23 calories
  • Washing dishes x 10minutes = 26 calories

Total time:  1hr 10 minutes = 215 calories burned plus a tidy house.


5. Weekly challenges

Ever done 1000 Press ups in a week? What about 2000 Air Squats? Or even 3000 Burpees?

Now is the time for a weekly challenge. Set yourself a goal of reps for the week and crank them bad boys out and get it done. You can be as wild as you like, and gives you a reason to get some Burpees done daily. Maybe 3000 Burpees in a week is a little much for now, but we challenge you to do 700 in 7 days. That's 100 a day, which can be split up into any amount. 25 in a morning, 50 at 2pm and the last 25 on a night. 

Now that doesn't seem so bad does it? 

Take the challenge, and give it a go and let us know how you get on on Instagram @Murgs

Tag us in a story of you doing your daily challenge, and we're going to give one lucky winner a pair of sleeves!

John Murgatroyd
John Murgatroyd


1 Response

Lisa F
Lisa F

May 13, 2020

Love this post! Especially the housework bit!

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