From Adriene to Zwift on Zoom: best home workouts for isolation
It’s not all bad. Gyms have scrambled to set up virtual fitness classes and you can now visit a yogi in New York City. All without leaving your living room.
Days in isolation can become a sedentary blur. Hours at your desk slowly melt into evening wines and Zoom calls with friends on the couch. But as our lives have become confined, it’s more important than ever to inject movement into our daily routines. Squeeze in a burst of cardio in your lunch break or ease out of the day’s work mindset with a soothing yoga class.
Find that the days in lockdown are slipping away? Sydney pilates teacher Jenn De Jesus suggests scheduling in timeslots to exercise.
“It almost has to go in your calendar. You have to book it in like a meeting,” she says.
“When I first started working from home I even set an alarm to go off every hour just to remind myself to stand up and move around and have a gentle stretch.”
“You just need to get into a routine that suits you and your schedule.”
We’ve compiled a list of the best at-home workouts, from the natives of the digital fitness revolution to coronavirus newcomers:
Calling all aspiring ballerinas. It’s time to take to your living room stage. The country’s flagship dance company is offering its adult dance classes for free online. Taught by former Australian Ballet performer, Justine Miles, the prerecorded classes are designed to be followed along to at home. All experiences are catered for, with beginner, intermediate and advanced levels. The are three 30-40 minute sessions for each level. They’ll remain on the Australian Ballet’s website and Youtube channel so you can revisit past lessons and perfect your pirouette. If you’re in need of inspiration, tune in to the company’s 2020 digital season.
If the idea of taking up running during isolation makes you want to sink further into your couch, this app is here to be your exercise partner. The guided training program coaches you to be able to run 5km over eight weeks. Expect a series of walk-run intervals that will push your endurance. Plug in your headphones and listen to your new running coach. No equipment needed.
Ever wanted to dance with the professionals? Feel like you’re on the set of Fame?
Grab your dancing shoes and head down to Sydney Dance Company’s virtual studio.
If your eyes are set on lights of Broadway, try a beginner’s tap class.
Or unwind after a week of working from home with their celebratory Feel Good Friday class. You can switch your video link on if you’re feeling brave and want to share your moves with the teacher and fellow dancers.
Use the chat facility to ask the teacher questions during the water break. The schedule includes adult classes and a youth program for those aged between 8 and 15.
Classes range from beginner to open level.
Designed for the fitness minimalist, the Freeletics app guides you through high-intensity body weight exercises. With no gym equipment needed, it’s the perfect guide for solitary fitness at home. Each activity is accompanied by a video so beginners can follow along. Use the pre-scheduled workouts or customise your own for a tailored experience.
Melbourne dancer Aisha Kuryana teaches a high-energy hip hop class online for all levels. The music stays on the entire time, transforming the class into a one-hour dance party. Expect some 90s rnb throwbacks with current dance floors fillers on the mixtape. Based on the premise of making dance accessible to all, the classes foster a supportive and inclusive environment. The choreography is broken down, taught first at half time and then full tempo to make the steps accessible. Classes are Thursday evenings and Sunday mornings.
Join the Melbourne studio’s free live streams of their Vinyasa flow classes. Broadcast on Instagram Live and Vimeo, you’ll be able to tap into the studio’s community by practising with yogis across the country. You can also tune into their Youtube channel at anytime to access their free videos. Plus, there’s guided meditations if you’re in need of a dose of mindfulness during isolation.
With a team hand-picked by actor Chris Hemsworth, the cntr app gives you a personal trainer in the palm of your hand. The high-quality videos are twenty to forty minutes in length, making them perfect to squeeze into your lunch break.
app, Centr. Picture by Greg Funnell
Classes include high-intensity interval training, strength, yoga and MMA. The built-in meal planner and mindfulness techniques give the app a holistic edge. Sleep visualisations narrated by Hemsworth himself are great for lulling you into a deep slumber.
It’s the Australian-made workout that has become a worldwide fitness cult. F45 studios are now offering an at-home workout challenge. The eight-week program includes video workouts you can do at home and a meal planner tool. Some F45 gyms are also posting video on Facebook Live, which members can then re-watch. Use the F45 appt to track your personal fitness goals.
Yoga with Adriene
Hailed as the guru of the YouTube yoga movement, Adriene’s infectious energy has attracted more than seven million subscribers. Her 30-day yoga challenges provide a structured program where you can watch yourself progress daily. If you’re new to yoga her beginners series coaches you through foundation poses at a slow pace. The comments on her videos read like endearing letters of gratitude, a sign she’s made a mark on millions around the world.
If you’ve got a competitive edge, this indoor cycling app will transform your workout into a race. The virtual cycling and running app blends the world of video games with your training routine by connecting your indoor trainer to the game.
Our tech writer Chris Griffith gives it a whirl here.
You can choose from training plans, social rides and races. The program can be downloaded onto smart phones, tablets, computers and smart TVs.
A yoga studio in the palm of your hands. The app mixes up its workouts so you are never repeating the same routines. The customisable options allow you to select your level, time of workout and music choice. Downloadable workouts mean you can save sequences to do when offline. The app is offering free access until May 1.
Released in 2005, this series of at-home workouts has stood the test of time. Combining weight and cardio routines, the videos are led by US celebrity personal trainer and former actor Tony Horton. The 90-day program is a diverse mix of exercises to speed up the body’s burning of fat. Drawing from weightlifting, yoga and material arts, the program will target all areas of your fitness abilities.
Step back into the 1980s with this Jane Fonda inspired aerobic dance workout. Retrosweat’s VHS Home Workout classes lets you join the one-hour sessions from your living room. The classes pay homage to the original 80s sweat-at-home aerobic classes.
the 80s hey day of aerobics
Grab your fluorescent leotards and leg warmers, it’s time to boogie. The high-cardio workout improves heart health, flexibility and tones your body. The studio is offering a pay-what-you-can-afford option for its live streamed YouTube dance classes.
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