{"id":8013,"date":"2022-11-11T05:00:22","date_gmt":"2022-11-11T06:00:22","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=8013"},"modified":"2022-11-11T21:19:13","modified_gmt":"2022-11-11T21:19:13","slug":"how-to-get-in-shape-without-leaving-the-house-the-ultimate-guide-for-getting-fit-at-home","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-get-in-shape-without-leaving-the-house-the-ultimate-guide-for-getting-fit-at-home\/","title":{"rendered":"How to Get in Shape Without Leaving the House: The Ultimate Guide for Getting Fit at Home"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter wp-image-3781375\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hazmat-scaled.jpg\" alt=\"Or if you have such a suit, you can ignore this whole article. \" width=\"839\" height=\"297\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hazmat-scaled.jpg 3054w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hazmat-300x106-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hazmat-768x272-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hazmat-713x252-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hazmat-600x212-1.jpg 600w\" sizes=\"(max-width: 839px) 100vw, 839px\" \/><\/p>\n<p><b>It\u2019s time to learn how to get fit without leaving your home:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Maybe you\u2019re practicing a self-quarantine.\u00a0<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Maybe you work from your apartment and are avoiding the gym.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Or maybe you just like living like a house cat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Either way, you\u2019ve come to the right place, because<\/span><span style=\"font-weight: 400;\"> I put together a practical guide for rational people to help you get fit or stay fit, even if you can&#8217;t leave the house.<\/span><\/p>\n<p><b>We\u2019ve had incredible success with no-gym workouts for our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>, allowing our clients to train from any part of the world&#8230;or an underground bunker.<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tNo gym? No problem! Let our coaches build a home routine for you.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover in our guide, <\/b><span style=\"text-decoration: underline;\"><b><i>How to Stay in Shape Without Leaving the House<\/i><\/b><\/span><b>:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#stay-in-shape\"><span style=\"font-weight: 400;\">How to stay in shape (while staying inside)\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#11-home-workouts\"><span style=\"font-weight: 400;\">11 Workouts you can do at home<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#temp-gym\"><span style=\"font-weight: 400;\">Building a Temporary Home Gym: What Equipment to Buy<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#stuck-in-the-house\"><span style=\"font-weight: 400;\">The Nerd Fitness \u201cStuck in the House\u201d Game<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#fit-inside\"><span style=\"font-weight: 400;\">Tips and tricks for staying fit inside<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#get-fit\"><span style=\"font-weight: 400;\">How to get fit from home (Next steps)<\/span><\/a><\/li>\n<\/ul>\n<p><b><i>Note: this is not prescriptive, nor guidance about protecting against the coronavirus &#8211; see the PS.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s jump right in!<\/span><\/p>\n<p><span id=\"more-3781245\"><\/span><\/p>\n<h2><a name=\"stay-in-shape\"><\/a><strong>How to Stay in Shape (While Staying Inside)<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3627223\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1.jpg\" alt=\"It&#039;s time to learn what triggers your habits\" width=\"841\" height=\"410\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1.jpg 2037w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1-300x146-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1-768x374-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1-713x348-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1-600x292-1.jpg 600w\" sizes=\"(max-width: 841px) 100vw, 841px\" \/><\/p>\n<p><b>So you\u2019re stuck inside eh?\u00a0<\/b><\/p>\n<p><b>Here\u2019s the best advice I can give you: <\/b><span style=\"font-weight: 400;\">treat this as your new normal, and recognize the fact that <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutrition is still 90% of the health and fitness equation<\/a>!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Seriously. 90%.\u00a0<\/span><\/p>\n<p><b>That means the most important thing you can do to stay in shape:<\/b><\/p>\n<p><span style=\"text-decoration: underline;\"><b>Focus on your nutrition<\/b><\/span><b>!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s really easy for our brains to think: \u201cWell, I can\u2019t work out like I used to, who cares what I eat.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is the EXACT opposite of how we should be thinking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you rarely leave the house or bike to work every day, what (and how much) you eat will largely determine your overall weight.<\/span><\/p>\n<p><b>Here\u2019s a telling story from our community<\/b><span style=\"font-weight: 400;\">: <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">one of our coaching clients<\/a>, Kyle, rides his bike EVERYWHERE, which meant he was incredibly active.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">He <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-kyle-the-vegetarian-lost-27-pounds-and-started-crushing-pull-ups\/\" target=\"_blank\" rel=\"noopener noreferrer\">only started seeing results when his coach helped him switch up his diet<\/a>.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3608567\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Kyle-Before-After.jpg\" alt=\"\" width=\"600\" height=\"600\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Kyle-Before-After.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Kyle-Before-After-150x150-1.jpg 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Kyle-Before-After-300x300-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Kyle-Before-After-100x100-1.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why <a href=\"https:\/\/www.nerdfitness.com\/about-2\/rules-of-the-rebellion\/\" target=\"_blank\" rel=\"noopener noreferrer\">Rule #4 of the Nerd Fitness Rebellion<\/a> states \u201cYou can\u2019t outrun your fork.\u201d<\/span><\/p>\n<p><b>When you stock up your kitchen, pantry, or panic room with food, make sure the choices match with your fitness goals.\u00a0<\/b><\/p>\n<p><strong>Step #1) Use our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Daily Calorie Calculator<\/a> <\/strong>to determine how much you should be eating each day based on your goals.<\/p>\n<p><strong>Step #2) Learn about portion sizes of different foods! <\/strong>If you are largely eating meals composed of rice, pasta, oatmeal, cereal, etc. during your quarantine, it&#8217;s important to know the correct portion sizes.<\/p>\n<p>These are the foods that are the easiest to accidentally overeat.<\/p>\n<p><strong>As we share in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Healthy Eating Guide<\/a> and over on <a href=\"https:\/\/www.instagram.com\/p\/B1JOhdgH0pq\/\" target=\"_blank\" rel=\"noopener noreferrer\">@Nerd_Fitness<\/a> Instagram, here&#8217;s how to eyeball your portion sizes correctly:<\/strong><\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B1JOhdgH0pq\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/B1JOhdgH0pq\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener noreferrer\">A post shared by Nerd Fitness | Steve Kamb (@nerd_fitness)<\/a> on <time datetime=\"2019-08-14T12:20:12+00:00\">Aug 14, 2019 at 5:20am PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p><strong>Step #3) Do the best you can. <\/strong>You might be stuck eating less than optimal meals for a few weeks or longer, which means controlling your calorie intake is the best step you can take to keep your weight in order.<\/p>\n<p><strong>Here are 5 resources to help you focus on nutrition while living inside:<\/strong><\/p>\n<ol>\n<li><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Start Eating Healthy<\/a>. <span style=\"font-weight: 400;\">If you have no idea what a healthy meal looks like, start here. We\u2019ll explain ideal macronutrient ratios for weight loss, proper portion sizes, and putting it all together to build a healthy plate.\u00a0<\/span><\/b><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>5 Rules of Weight Loss<\/strong><\/a>. <span style=\"font-weight: 400;\">Losing weight and keeping it off is tough stuff. Whether this is the first time you\u2019ve embarked on a diet, or the 17th, read our guide for the exact rules to follow for sustainable weight loss.\u00a0<\/span><\/li>\n<li><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">10 Ways to Make Vegetables Taste Good<\/a>. <\/b><span style=\"font-weight: 400;\">If you want to be healthy, you need to eat your vegetables. Vegetables are high in nutrients and low in calories, making them ideal for a healthy plate. But what if you don\u2019t like veggies? Have no fear! Read our guide on how to turn any \u201cpicky eater\u201d into a \u201cvegetable lover.\u201d<\/span><\/li>\n<li><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Nerd Fitness Calorie Calculator<\/a>. <span style=\"font-weight: 400;\">Losing weight comes down to eating fewer calories than you burn. But how many calories do you need to eat? What should be your calorie target for weight loss? Read our guide to discover your requirements!<\/span><\/b><\/li>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">Which Diet is Right for Me<\/a>?<\/strong> <span style=\"font-weight: 400;\">There are a LOT of diets in the fitness world. However, not all of them are created equal. We explore the pros and cons of today\u2019s most popular diets, plus strategies for determining which one is right for you.<\/span><\/li>\n<\/ol>\n<h2><a name=\"11-home-workouts\"><\/a><strong>11 Workouts You Can Do at Home<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3628801 \" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-wonder-woman.jpg\" alt=\"Wonder woman trains at home, to the frustration of Superman.\" width=\"840\" height=\"422\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-wonder-woman.jpg 1599w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-wonder-woman-300x151-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-wonder-woman-768x386-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-wonder-woman-713x358-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-wonder-woman-600x301-1.jpg 600w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p><b>One challenge of staying in shape while staying inside comes down to movement, and actually STICKING with a routine.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have a home gym, how are you supposed to workout when confined to your house?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is especially challenging if you\u2019re a gym rat and used to a very specific gym routine!<\/span><\/p>\n<p><b>So what\u2019s a rational, level headed person to do in this situation?<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3781390\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/a-curious-pokemon.gif\" alt=\"\" width=\"388\" height=\"252\" \/><\/p>\n<p><b>In a nutshell here\u2019s what we recommend:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Schedule your workouts in your calendar<\/span>, and treat them as you would a gym workout.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Have a specific routine to follow<\/span>, or set a time to make sure you are getting enough fun movement!\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>As for what\u2019s possible, meet <a href=\"https:\/\/www.nerdfitness.com\/blog\/no-gym-no-problem-jimmy-the-engineers-epic-transformation\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jimmy, an aeronautical engineer who got in great shape<\/a> without ever stepping foot in a gym.<\/strong><\/p>\n<p><strong><span style=\"font-weight: 400;\">Through our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">online coaching program<\/a> &#8211; we developed a routine that Jimmy could do in his home with just <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight exercises<\/a>, some dumbbells, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings\/\" target=\"_blank\" rel=\"noopener noreferrer\">gymnastic rings<\/a><\/span>:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3777123\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/jimmy-before-after.jpeg\" alt=\"Using a home gym, Jimmy was able to transform like so.\" width=\"736\" height=\"736\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/jimmy-before-after.jpeg 1080w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/jimmy-before-after-150x150-1.jpeg 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/jimmy-before-after-300x300-1.jpeg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/jimmy-before-after-768x768-1.jpeg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/jimmy-before-after-600x600-1.jpeg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/jimmy-before-after-100x100-1.jpeg 100w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight training and gymnastics can <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">build muscle<\/a>, it just needs to be done with the right intention and intensity! Meaning you just need to have the right plan in place.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like these types of plans!<\/span><\/p>\n<p><b>Here are 10 workout routines you can do at home<\/b><b>:<\/b><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#1) <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a><\/b><\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>This is the Beginner Bodyweight Workout (<a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">3 Circuits<\/a>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">20 Bodyweight squats.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Push-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Walking lunges (each leg).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Dumbbell rows (use a milk jug or other weight).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">15 Second Plank.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">30 Jumping jacks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re unfamiliar with any of these moves, <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">check out the main post<\/a> for a breakdown of each exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This bodyweight routine has helped many a Nerd Fitness Rebel <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">jumpstart their strength training journey<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#2) <a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\" target=\"_blank\" rel=\"noopener noreferrer\">Advanced Bodyweight Workout<\/a><\/b><\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Advanced Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/zZKysm4oAvU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">If the <em>Beginner Bodyweight Workout<\/em> above seems too easy, try this advanced routine on for size.<\/span><\/p>\n<p><b>This is the <span style=\"text-decoration: underline;\">Advanced Bodyweight Workout<\/span> (<a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">Do 3 Circuits<\/a>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 One-Legged Squats \u2013 each side<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">20 Bodyweight Squats<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">20 Walking Lunges (10 each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">20 Jump Step-Ups (10 each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Pull-Ups (or inverted bodyweight rows using your kitchen table)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Dips \u2013 Bar Stools<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Chin-Ups (or inverted bodyweight rows with an underhand grip)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Push-Ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">30 Second Plank<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Again, if any of these moves are unfamiliar, head to <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">The Advanced Bodyweight Workout<\/span><\/i><\/a><span style=\"font-weight: 400;\"> for a complete tutorial.\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#3) <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">Do a Bodyweight Exercise Everyday<\/a><\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength training<\/a> comes down to challenging your muscles more and more each workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can 100% be done with your own body\u2019s weight, meaning you can train from the comfort and safety of your home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The trick is picking an exercise for each major muscle group (<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently\/\" target=\"_blank\" rel=\"noopener noreferrer\">focusing on compound exercises<\/a> to get the most bang for our buck) and making it more challenging as you begin to grow strength and muscle.\u00a0<\/span><\/p>\n<p><b>So we\u2019ll want to pick a bodyweight exercise for each major muscle group:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower Body<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Upper Body \u2013 Push<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Upper Body \u2013 Pull<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The lower body exercise can be <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">a bodyweight squat<\/a>:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584779\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF-bodyweight-squat.gif\" alt=\"Do a proper bodyweight squat to work out your legs\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The upper body \u201cpush\u201d exercise can be, you guessed it, <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">a push-up<\/a>!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3674909\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/steve-push-up.gif\" alt=\"Here Rebel Leader Steve shows you the classic push-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">An inverted bodyweight row<\/a> would be a great way to train your \u201cpull\u201d muscles, which can be done on a sturdy table in your dining room:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Bodyweight Row | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/OYUxXMGVuuU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>Alternatively, you could do doorframe rows:<\/p>\n<p><img loading=\"lazy\" class=\" wp-image-3755763 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/doorway-row.gif\" alt=\"Coach Jim showing you the doorway bodyweight row\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener noreferrer\">To strengthen your core<\/a>, you can perform some reverse crunches:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623145\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/reverse-crunch.gif\" alt=\"The reverse crunch is a great way to engage your core during your bodyweight workout.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>If these moves seem too tough, you can check out <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b><i>The 42 Best Bodyweight Exercises<\/i><\/b><\/a><b> for easier (and more difficult) variations.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re stuck at home, try and do at least one of these moves every single day.\u00a0<\/span><\/p>\n<p><b>You can also try \u201cexercise snacking\u201d:<\/b><span style=\"font-weight: 400;\"> doing just a few reps of an exercise on the hour: 5 push-ups and squats every hour, for example.<\/span><\/p>\n<p><b>Up for a real test? Consider the \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/that-time-i-did-2440-pull-ups-the-60-day-plp-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">PLP60 Challenge<\/a>:\u201d <\/b><span style=\"font-weight: 400;\">every day, you add ONE more rep of a push-up, pull-up, and a lunge, and do them in as many sets as you need:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Day 1:<\/strong> 10 push-ups, 10 pull-ups, 10 lunges.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Day 2:<\/strong> 11 push-ups, 11 pull-ups, 11 lunges.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Day 3:<\/strong> 12 push-ups, 12 pull-ups, 12 lunges.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">And so on.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There\u2019s a benefit to doing one of these bodyweight exercises every single day:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only will you build muscle, but training can also remind us we\u2019re trying to be healthy, which can remind us to eat healthier (remember our lesson on the importance of nutrition).<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#4) Get a Kettlebell, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">follow our Kettlebell workout<\/a>.<\/b><\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3756612 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/kettlebell-swing.gif\" alt=\"Coach Staci showing you the kettlebell swing\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Right now, you can order a <a href=\"https:\/\/amzn.to\/2xy2C2N\" target=\"_blank\" rel=\"noopener noreferrer\">30 pound kettlebell on Amazon for $40<\/a>.\u00a0 It doesn\u2019t take up much room, and you can do dozens of exercises with a single kettlebell to stay strong!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Watch our <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><strong>Beginner Kettlebell Workout<\/strong><\/span><\/a> video below, and follow along with the workout:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"20 Minute Beginner Kettlebell Workout\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/aASkkrqdmNo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<ul>\n<li>8 Halos (each side)<\/li>\n<li>10 Goblet Squats<\/li>\n<li>8 Overhead Presses (each side)<\/li>\n<li>15 Kettlebell Swings<\/li>\n<li>8 Bent Over Rows (each side)<\/li>\n<li>6 Front Rack Reverse Lunge (per side)<\/li>\n<\/ul>\n<p><strong>This Beginner Kettlebell Workout is what\u2019s called a circuit (you can learn all about <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">circuit training\u00a0here<\/a>).\u00a0<\/strong>That\u2019s just a fancy term for doing a workout like so:<\/p>\n<ul>\n<li>1 set of exercise A, go immediately to<\/li>\n<li>1 set of exercise B, go immediately to<\/li>\n<li>1 set of exercise C, and so on\u2026<\/li>\n<li>Repeat from the top!<\/li>\n<\/ul>\n<p>Your long term goal should be to do 3 full circuits back to back for a complete workout.<\/p>\n<p><span style=\"text-decoration: underline;\"><b>#5) Get Your 10,000 Steps In!<\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Movement of any kind is beneficial for human health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why we often recommend people starting their fitness journey begin by simply <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">going for a walk<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But this can be more difficult if you\u2019re trapped in your house or apartment.\u00a0<\/span><\/p>\n<p><b>That\u2019s why you should create a walking path through your home.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Maybe it\u2019s up the stairs, going around a perimeter of each bedroom (ask permission if it\u2019s not yours), back through the kitchen and then out to the patio.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or maybe it\u2019s outside, walking circles around your backyard.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3781393\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/totoro-walking.gif\" alt=\"Depending on your backyard, this might be easy to do.\" width=\"500\" height=\"281\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The longer the walking path the better, and don\u2019t be afraid to go one direction and then turn around to reverse.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A cheap pedometer, FitBit, or even just the pedometer feature of your watch\/phone could help a lot here.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to accumulate <\/span><span style=\"text-decoration: underline;\"><b>10,000 steps per day<\/b><\/span><span style=\"font-weight: 400;\"> if possible<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#6) Create an In-Door Obstacle Course.<\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just because you\u2019re trapped inside, doesn\u2019t mean you can\u2019t play!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How about creating a fun obstacle course out of furniture?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, the floor is always made of lava.<\/span><\/p>\n<p><b>This video might give you some ideas:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Hutsell Elementary- Ninja Warrior Obstacle Course (Field Day)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/xqoMiWd6ayk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">No one says you can\u2019t <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-definitive-guide-to-parkour-for-beginners\/\" target=\"_blank\" rel=\"noopener noreferrer\">do parkour<\/a> in your apartment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We discuss obstacle courses, parkour, and much more in our guide <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">40 ways to exercise without realizing it<\/span><\/i><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#7) Do Mobility Drills to Stay Limber<\/b><\/span><\/p>\n<p>Here&#8217;s a great 5-minute drill from trainer (and great Instagram follow) Jack Hanrahan!<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B7gbrblF856\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/B7gbrblF856\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener noreferrer\">A post shared by Jack Hanrahan, CSCS. (@jackhanrahanfitness)<\/a> on <time datetime=\"2020-01-19T15:46:25+00:00\">Jan 19, 2020 at 7:46am PST<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p><span style=\"font-weight: 400;\">Even in just a few minutes, it\u2019s possible to do a full-body mobility drill.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t even have to follow a pre-made routine. Just get moving, find what feels good, and give yourself permission to get creative.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you are more of a \u201cfollow the blueprint\u201d type of person, check out our guide <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stretch\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">How to Stretch<\/span><\/i><\/a><span style=\"font-weight: 400;\"> for some pre-made mobility drills.\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#8) Complete a HIIT (High-Intensity Interval Training) Workout.<\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to head to the gym to do <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">High-Intensity Interval Training<\/a>. You can do a complete routine right in your own home!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unless you have a giant backyard, running at home might be tough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But you know what doesn\u2019t require a lot of room?<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623289\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/burpee.gif\" alt=\"The infamous burpee bodyweight exercise!\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Burpees!<\/span><\/p>\n<p><b>To complete a burpee:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start standing up, then squat down and kick your legs out.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Do a push-up<\/a>, bring your legs back in, and explode up into a jump.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For a HIIT workout, try to do 20 repetitions, then rest for two minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat until you hate yourself.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Check out our full guide on <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Start Interval Training<\/a> for some more ideas on HIIT workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also check out our post \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-min-hiit-workout-for-home-the-ultimate-guide-for-interval-training-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 20-Min HIIT Workout for Home<\/a>\u201d for another living-room-friendly interval routine!<\/span><\/p>\n<p>Don&#8217;t have 20 minutes? What about a <a href=\"https:\/\/www.nerdfitness.com\/blog\/tabata-the-most-efficient-4-minutes-of-your-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">4-minute tabata workout<\/a>?<\/p>\n<p><span style=\"text-decoration: underline;\"><b>#9) <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-yoga-4-movements-to-try-today\/\" target=\"_blank\" rel=\"noopener noreferrer\">Try A Yoga Routine!<\/a><\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to head to a group class to do yoga. No &#8220;namaste&#8221; or &#8220;ohmmmmm&#8221; required either.<\/span><\/p>\n<p><b>Here\u2019s a 20-minute yoga routine, specifically designed for newbies, that you can do in your dorm room:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Yoga Routine You Can Do At Home | Nerd Fitness Yoga\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/KzfMsjQ_4rc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">No idea what a downward dog is? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-yoga-4-movements-to-try-today\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">21 Yoga Poses for Beginners<\/span><\/i><\/a><span style=\"font-weight: 400;\">, where we cover each and every move covered in this video.\u00a0<\/span><\/p>\n<p><b><span style=\"text-decoration: underline;\">#10)<\/span> <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">Practice Your Handstands (or Work Up to One)!<\/a><\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3616308\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/handstand.gif\" alt=\"When you have both legs off the wall, you are doing a handstand! Woot!\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">On the one hand, handstands are really tough. On the other hand, the amount of strength and balance required to perform a handstand will get you in great shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, you don\u2019t need to leave your home to practice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Never done a handstand before? No problem! Check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">guide on <\/a><\/span><span style=\"font-weight: 400;\">getting your first handstand<\/span><span style=\"font-weight: 400;\"> to begin.\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#11) Train like Batman. Because, Batman.<\/b><\/span><\/p>\n<p><b>We love the Caped Crusader here at Nerd Fitness, so naturally we have <a href=\"https:\/\/www.nerdfitness.com\/blog\/batman-bodyweight-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Batman Bodyweight Workout<\/a> for you to try!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This workout is separated into two days for you:<\/span><\/p>\n<p><b>Batman Home Workout Day 1:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Batman Bodyweight Workout (Part 1)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/mU5rKp0Zp7w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rolling squat tuck-up jumps: 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Side to side push-ups: 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Modified headstand push-ups: 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jump pull-up with tuck \/ Pull-up with Tuck-up: 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Handstands against wall: 8 seconds<\/span><\/li>\n<\/ul>\n<p><b>Batman Home Workout Day 2:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Batman Bodyweight Workout (Part 2)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/QmS9J6ml2g0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u2018180 Degree\u2019 jump turns: 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tuck front lever hold: 8 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tuck back lever hold: 8 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low frog hold: 8 seconds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a relatively advanced workout already, but if you want to progress to the next level, check out the main <a href=\"https:\/\/www.nerdfitness.com\/blog\/batman-bodyweight-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">Batman Bodyweight Workout<\/a> for tips on how to do just that.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3595569\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/batman.gif\" alt=\"Batman stoked you want to track your calorie intake.\" width=\"381\" height=\"320\" \/><\/p>\n<p><b>Outside of all these super-sweet workouts we covered, there&#8217;s more! <\/b><\/p>\n<p><b>If you want a more customized approach for your exact situation (kids, an old injury, you turn into a werewolf once a month), <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">then check out NF Coaching<\/a>.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We know exactly how to get people into shape without ever leaving the house.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant a coach to help every step of the way? Learn more here!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"temp-gym\"><\/a><strong>Building a Temporary Home Gym: What Equipment Should I buy?<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3574356\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebells.jpg\" alt=\"Kettlebells can provide a great full body workout.\" width=\"844\" height=\"403\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebells.jpg 605w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebells-300x143-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebells-600x287-1.jpg 600w\" sizes=\"(max-width: 844px) 100vw, 844px\" \/><\/p>\n<p><b>If you\u2019re going to be stuck in the house, some essential equipment might help you stay fit and healthy without breaking the back.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As somebody who trains in a gym four days per week, I\u2019m going to be avoiding the gym for the upcoming few weeks.<\/span><\/p>\n<p><b>In addition to plenty of bodyweight training (push-ups, pistol squats, and handstands), this is the equipment I\u2019m using to create an inexpensive mini-gym in my apartment:<\/b><\/p>\n<p><b>#1) <a href=\"https:\/\/amzn.to\/2xy2C2N\" target=\"_blank\" rel=\"noopener noreferrer\">A 30 lb Kettlebell<\/a>. <\/b><span style=\"font-weight: 400;\">While you don\u2019t need any equipment to grow strong, if you were going to buy anything, a kettlebell would offer you a lot of versatility.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611330\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-swing.gif\" alt=\"Coach Matt showing you how to do the kettlebell swing.\" width=\"481\" height=\"264\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you do end up picking one up, make sure you check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">20-minute beginner kettlebell workout<\/a>, which can be done with one single bell in your living room.<\/span><\/p>\n<p><b>#2) <a href=\"https:\/\/www.amazon.com\/gp\/product\/B002YQUP7Q\/ref=oh_aui_search_detailpage?ie=UTF8&amp;psc=1=nerdfitn-20&amp;linkId=a50dc69466ff1e4b7beae056e5441765\" target=\"_blank\" rel=\"noopener noreferrer\">A Door Frame Pull-Up Bar<\/a>. <\/b><span style=\"font-weight: 400;\">With this one piece of equipment, you\u2019ll have all you need to build a complete bodyweight workout. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re serious about fitness, and you&#8217;re trying to <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">get your first pull-up<\/a>, a pull-up bar is a must.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I also will be hooking up <a href=\"https:\/\/amzn.to\/33aNP9H\" target=\"_blank\" rel=\"noopener noreferrer\">gymnastic rings<\/a> to the pull-up bar so I can stick with my ring training! <\/span><\/p>\n<p><strong>Here&#8217;s NF Coach Jim playing with his setup:<\/strong><\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BK81Dj9jOup\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/BK81Dj9jOup\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener noreferrer\">A post shared by Jim Bathurst (@beastskills)<\/a> on <time datetime=\"2016-09-29T18:48:14+00:00\">Sep 29, 2016 at 11:48am PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p>Honestly, if you have access to a kettlebell to help with some lower body strength training, and then a pull-up bar to do upper-body pull movements, you can <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">build one heck of a workout<\/a>!<\/p>\n<p><b>#3) <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-resistance-band-workout-how-to-train-with-exercise-bands\/\" target=\"_blank\" rel=\"noopener noreferrer\">Resistance Bands<\/a>. <\/b>Exercise bands don&#8217;t take up a lot of room and can be a great way to increase the difficulty of normal bodyweight moves.<\/p>\n<p>For example, you could start doing band squats:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3802108\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/band-squat.gif\" alt=\"A resistance band is a great way to increase the difficulty of squats.\" width=\"480\" height=\"271\" \/><\/p>\n<p>You have a few different options on bands to purchase, so check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-resistance-band-workout-how-to-train-with-exercise-bands\/\" target=\"_blank\" rel=\"noopener noreferrer\">guide to exercise bands<\/a> for tips on what to secure.<\/p>\n<p><strong>If strength training isn&#8217;t your bag, consider these other two options:<\/strong><\/p>\n<p><b>#4) Healthy Gaming &#8211; <a href=\"https:\/\/www.nintendo.com\/games\/detail\/ring-fit-adventure-switch\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ring Fit Adventure<\/a><\/b><\/p>\n<p>I\u2019ve heard from multiple coaches and clients that Ring Fit Adventure provides a way to train in your living room that isn\u2019t monotonous.<\/p>\n<p>Do you have experience with Ring Fit Adventure? Please share in the comments below!<\/p>\n<p><b>#5) <a href=\"https:\/\/beatsaber.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beat Saber<\/a>: Come on, this is a no brainer! <\/b><span style=\"font-weight: 400;\">IT IS a video game to get you moving and THIS IS Nerd Fitness.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3781399\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/beat-saber.gif\" alt=\"We 100% endorse this game. \" width=\"343\" height=\"193\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re trapped inside and you can afford it, YOLO.\u00a0<\/span><\/p>\n<p><em>You can also check out our guide &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-a-home-gym-the-ultimate-guide-for-garage-gym-ideas\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Build a Home Gym<\/a>&#8221; for more ideas on how to create a fitness room in your house or apartment.\u00a0<\/em><\/p>\n<h2><a name=\"stuck-in-the-house\"><\/a><strong>The Nerd Fitness \u201cStuck in the House\u201d Game<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3674924\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/wizard.jpg\" alt=\"HIIT isn&#039;t magic, but doing an intense workout twice a week will do wonders for your health.\" width=\"841\" height=\"434\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/wizard.jpg 2037w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/wizard-300x155-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/wizard-768x396-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/wizard-713x368-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/wizard-600x310-1.jpg 600w\" sizes=\"(max-width: 841px) 100vw, 841px\" \/><\/p>\n<p><b>To play today\u2019s game, you\u2019ll need a twenty-sided die like you would use in <\/b><b><i>Magic: The Gathering<\/i><\/b><b> or <\/b><b><i>Dungeons and Dragons<\/i><\/b><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To play our game, simply roll one die.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3781400\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/20-side-dice.gif\" alt=\"You should all be familiar with this.\" width=\"500\" height=\"281\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Then do the activity that matches it:<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>MOVEMENT<\/b><\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Walk the complete perimeter of your house or apartment, reverse, and do it again.<\/span><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-yoga-4-movements-to-try-today\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\"> Strike a yoga pose.<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Do a 60-second workout (pick any <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight movement<\/a>).<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Balance on one leg for a total of 60 seconds, then switch.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Dance like no one\u2019s watching, to something with a fast pace.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Try to read a chapter in a static pose (plank, wall sit, deep squat, etc).<\/span><\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><b>NUTRITION<\/b><\/span><\/p>\n<ol start=\"7\">\n<li><span style=\"font-weight: 400;\"> Eat a meal with protein and veggies.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Take a picture of a meal to share.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Skip the snack or <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-fruit-healthy-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">eat a piece of fruit<\/a>.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Make a 10-minute meal at home (<a href=\"https:\/\/www.nerdfitness.com\/blog\/10-meals\/\" target=\"_blank\" rel=\"noopener noreferrer\">try one from here<\/a>).<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Eat slowly and stop at 80% full.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Drink zero-calorie beverages today.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Skip a meal (a la <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\">intermittent fasting<\/a>).<\/span><\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><b>LIFESTYLE<\/b><\/span><\/p>\n<ol start=\"14\">\n<li><span style=\"font-weight: 400;\"> Go to bed 30 (or 5) minutes earlier.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Take a 5-minute break to breathe, <a href=\"https:\/\/www.nerdfitness.com\/blog\/meditation-building-the-superpower-you-didnt-even-know-you-had\/\" target=\"_blank\" rel=\"noopener noreferrer\">meditate<\/a>, de-stress.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Pamper in the shower with a brush and special body wash instead of soap and washcloth.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Send Steve a message about your day (<a href=\"https:\/\/www.instagram.com\/nerd_fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">reach me on Instagram!<\/a>)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Go outside for 5 minutes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Work on a puzzle (jigsaw, sudoku, crossword).<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Give the cat a thorough brushing (or dog, or child, or creepy doll).<\/span><\/li>\n<\/ol>\n<p><b>Feel free to edit <\/b><span style=\"text-decoration: underline;\"><b>The Nerd Fitness \u201cStuck in the House\u201d Game<\/b><\/span><b> to make it your own!<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">(Oh, and share your favorite additional missions in the comments below!)\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Although this game seems very simple, don\u2019t underrate its value. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">One of our coaches<\/a> plays this game with his clients, and they utilize it as an easy trigger for daily self-care.<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter wp-image-3569598 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/nerd-fitness-coaching-banner.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<h2><a name=\"fit-inside\"><\/a><strong>Other Tips and Tricks for Getting Fit at Home<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3781369\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/vader-couch.jpg\" alt=\"This is one way to stay safe inside.\" width=\"841\" height=\"341\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/vader-couch.jpg 1599w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/vader-couch-300x122-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/vader-couch-768x311-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/vader-couch-713x289-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/vader-couch-600x243-1.jpg 600w\" sizes=\"(max-width: 841px) 100vw, 841px\" \/><\/p>\n<p><b>#1) Find ANY WAY to move more.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Did you know \u2018fidgeting\u2019 (aka \u201csmall micromovements\u201d) can account for up to 350 additional calories burned per day? It\u2019s called NEAT (Non-exercise activity thermogenesis).<\/span><\/p>\n<p><b>Per the New York Times<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a>:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">\u201cOverweight people have a tendency to sit, while lean ones have trouble holding still and spend two hours more a day on their feet, pacing around and fidgeting, researchers are reporting in findings published today.<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">The difference translates into about 350 calories a day\u2026\u201d<\/span><\/i><b>\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">350 extra calories burned per day ain\u2019t no joke!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we cover in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">How many calories should I eat every day?<\/a>\u201d guide, burning an extra 350 calories per day can result in sustainable weight loss and maintenance over time for many.<\/span><\/p>\n<p><b>Here are some ways to increase NEAT at home:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Watch TV standing up.<\/span><\/li>\n<li>Pace while talking on the phone.<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit on the floor and actively stretch while reading.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Air drum like Dave Grohl.\u00a0<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3590732\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Foo-fighters-air-drumming.gif\" alt=\"Play the air drums like the Foo Fighters - it counts as fun exercise\" width=\"320\" height=\"240\" \/><\/p>\n<p><b>#2) Prioritize sleep!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you never leave the house, you can really get off track with your schedule if you\u2019re not careful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might be able to wake up tomorrow whenever. Why prioritize sleep if you no longer need to commute?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, because poor sleep can really mess with your immune system.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on why you\u2019re isolating yourself (like a quarantine from a nasty virus), a hampered immune system can really be harmful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to <a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">build healthy sleep habits<\/a>.\u00a0<\/span><\/p>\n<p><b>#3) Wash Your Hands.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This hopefully goes without saying, but you should be washing your hands all the time, even without the threat of a virus or flu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But I&#8217;m going to say it anyways. Wash your dang hands! Here\u2019s exactly how to wash your hands:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Hand-washing Steps Using the WHO Technique\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/IisgnbMfKvI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">Good hygiene is always important, but even more so if you&#8217;re trying to avoid sickness and have spent time in public.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#4) Consider a Vitamin D supplement.\u00a0<\/b><\/span><\/p>\n<p><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-supplements-should-i-take\/\" target=\"_blank\" rel=\"noopener noreferrer\">While most supplements are garbage<\/a>, there are a few few that are worth considering (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-creatine-how-to-start-supplementing-with-creatine\/\" target=\"_blank\" rel=\"noopener noreferrer\">creatine<\/a> if you are focused on <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">building muscle<\/a>).<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Another one to consider, especially if you are now living like a vampire and avoiding sunlight&#8230;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin D helps us absorb calcium and also plays a critical role in our immune system.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a>\u00a0<\/span><\/p>\n<p>We normally get our Vitamin D from sunlight, or from animals (who also get it from sunlight). In the absence of the sun, taking a Vitamin D supplement is the best we can do.<\/p>\n<p><span style=\"font-weight: 400;\">This <a href=\"https:\/\/www.amazon.com\/NOW-Vitamin-D-3-000-Softgels\/dp\/B0032BH76O\/ref=sr_1_6?keywords=vitamin+d&amp;qid=1583885063&amp;sr=8-6\" target=\"_blank\" rel=\"noopener noreferrer\">brand is a well-reviewed option<\/a> that I take personally.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>#5) Fake Human Contact.<\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">We are social creatures. Meaning if you aren\u2019t careful, never leaving the house might give us cabin fever.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3781381\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/cabin-fever.gif\" alt=\"Small spaces can get to you.\" width=\"400\" height=\"300\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Prioritize human connection, even if it\u2019s not face-to-face:<\/span><\/p>\n<ul>\n<li><b>Call a friend (use Facetime, Skype, or Google Hangouts). <span style=\"font-weight: 400;\">Meeting a friend in person is preferred, but whether because of a mandatory quarantine (or you just live far apart) a phone call can be a great way to break the loneliness. Bonus points if you use FaceTime or a video service, which makes it seem like you\u2019re closer than you are.<\/span><\/b><\/li>\n<li><strong>Write a letter.<\/strong> <span style=\"font-weight: 400;\">You can go the other way with technology, and use some pen and paper to write a friend a letter. Yeah, you can just use email, but actual letters are becoming scarce in the 21st century (especially amongst friends) so you\u2019ll set yourself apart by pulling out some stamps and saying \u201chello\u201d to your mailperson.<\/span><\/li>\n<li><strong>Message Boards.<\/strong> <span style=\"font-weight: 400;\">Digital communities can make one feel connected with people from all over the world. Many <a href=\"https:\/\/rebellion.nerdfitness.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Rebels in our forums<\/a> have become friends in real life. Go pick out a user handle and get going!<\/span><\/li>\n<li><strong>Daily Check-In so People Know You Haven\u2019t Gone Feral.<\/strong> <span style=\"font-weight: 400;\">It can be incredibly valuable to have an accountability buddy. An \u201caccountabilibuddy\u201d if you will. You can check in with each other to make sure you\u2019re both training, or even compete against each other \u201cI get 5 pull-ups today!\u201d Personally, <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">I have an online coach<\/a> in my life to fill this role, because I value an expert who can build me a new workout program when the situation changes.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><b>#6) Look out the window!<\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Constantly glaring at computers and objects right in front of you isn\u2019t exactly great for your eyes.<\/span><\/p>\n<p><strong>Solution: The 20-20-20 Rule!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">For every <\/span><b>20 minutes<\/b><span style=\"font-weight: 400;\"> spent looking at a screen, look at something <\/span><b>20 feet<\/b><span style=\"font-weight: 400;\"> away for <\/span><b>20 seconds<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is some evidence it will help with eye strain, so it\u2019s an easy enough rule to help your peepers stay healthy.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want some help here, the app <a href=\"https:\/\/apps.apple.com\/us\/app\/eye-care-20-20-20\/id967901219\" target=\"_blank\" rel=\"noopener noreferrer\">Eye Care 20 20 20<\/a> will offer a reminder every 20 minutes to go look outside.\u00a0<\/span><\/p>\n<h2><a name=\"get-fit\"><\/a><strong>How to Get Fit From Home (Next Steps)<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3781376\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/backyard-sunset.jpg\" alt=\"Staying at home can be alright if you can learn to appreciate it.\" width=\"840\" height=\"385\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/backyard-sunset.jpg 1014w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/backyard-sunset-300x138-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/backyard-sunset-768x352-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/backyard-sunset-713x327-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/backyard-sunset-600x275-1.jpg 600w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p><b>Whether you\u2019re only quarantined for a couple of weeks, or you\u2019re somebody who works from home, the most important thing you do:\u00a0<\/b><\/p>\n<ul>\n<li>Schedule workouts in your calendar.<\/li>\n<li>Know your <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">calorie intake<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">Move daily<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Stay strong<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eat your vegetables<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">Get plenty of sleep<\/a>.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s time to build a new routine, and it starts by treating your new life at home seriously.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s easy to say \u201cI\u2019ll work out later\u201d when your training takes place in the next room over. So easy in fact, that it\u2019s easy to push out until tomorrow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then the next day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then the next.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you know it, you realize you just don&#8217;t exercise anymore.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3732935\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/fight-club-tv.gif\" alt=\"Netflix can turn you into this.\" width=\"500\" height=\"335\" \/><\/p>\n<p><strong>So, no matter how long you&#8217;re practicing extreme social distancing, KEEP up your momentum, train aggressively, and take care of yourself indoors. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">This will allow you to get back on track without having lost all of your progress.<\/span><\/p>\n<p><b>Note: it doesn\u2019t really matter what time of day you train. <\/b><span style=\"font-weight: 400;\">Pick a time that works best for you. Just be consistent with it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching clients<\/a> who have the most success training at home are those that place working out in their calendar.\u00a0<\/span><\/p>\n<p><strong>Then at the end of the week, ask yourself \u201cDid I complete this week\u2019s training?\u201d\u00a0<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If \u201c<\/span><b>yes<\/b><span style=\"font-weight: 400;\">\u201d, that\u2019s awesome. Keep at it.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If \u201c<\/span><b>no<\/b><span style=\"font-weight: 400;\">,\u201d don\u2019t fret. Pick a smaller workout (5 minutes vs 10 minutes) and try again.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We discuss this throughout our guide on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">tracking your fitness progress<\/a>. If you want to see results, make sure you\u2019re hitting your goals. If you aren\u2019t, pick smaller goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goals themselves aren\u2019t so important at first. What is important is picking one, <\/span><i><span style=\"font-weight: 400;\">crushing it<\/span><\/i><span style=\"font-weight: 400;\">, then picking another.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>This really is the <a href=\"https:\/\/www.nerdfitness.com\/blog\/just-how-fast-can-i-get-the-body-i-want\/\" target=\"_blank\" rel=\"noopener noreferrer\">quickest path to getting in shape<\/a>.<\/strong> We\u2019ve seen it time and time again throughout the Nerd Fitness Rebellion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So pick a goal (or roll a die) and get going!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611465\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/cat-ready.gif\" alt=\"You are now ready to get started working out at home!\" width=\"354\" height=\"333\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Want a little help? The perfect next step on how to start getting in shape at home?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No problemo!<\/span><\/p>\n<p><b>Here are 3 options on how to continue with Nerd Fitness:<\/b><\/p>\n<p><b>Option #1) If you want step-by-step guidance on how to get strong, lose weight, and level up your life, <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">check out our online coaching program<\/a>:<\/b><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\"><img loading=\"lazy\" class=\"aligncenter wp-image-2945420\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/coach-ad-8.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Option #2) Exercising at home and need a plan to follow? Have questions you need answered? <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Join Nerd Fitness Prime!<\/a><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more!\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLearn more about Nerd Fitness Prime!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter wp-image-3797563 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/NERD-Prime-CoachingBanner-v1c-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>Option #3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the <a href=\"https:\/\/www.nerdfitness.com\/newsletter\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Rebellion<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign-up below and receive our free guide <\/span><b><i>Strength Training 101: Everything You Need to Know<\/i><\/b><span style=\"font-weight: 400;\">. It includes step-by-step instructions for all the exercises covered in today\u2019s guide.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/?\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3781245\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"35.208.124.17\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-11-11 19:51:17\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><strong>Alright, enough from me. Your turn:<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">How do you plan on staying active at home?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><em>Stuck at home with kids? How are you getting them involved?<\/em><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Do you have any tips or tricks for training without a gym?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Are you currently reading this from an abandoned missile silo?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Let me know in the comments!<\/span><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS: <\/b><span style=\"font-weight: 400;\">Check out <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">The 7 Best At-Home Workouts <\/span><\/i><\/a><span style=\"font-weight: 400;\">for more tips on how to train without a gym.\u00a0<\/span><\/p>\n<p><strong>PPS: Hopefully this goes without saying, but getting healthy and building a strong immune system is one of the best defenses one can have against getting sick.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><strong>PPPS: Be careful where you are getting your medical news from with regards to this virus!<\/strong> If you are looking for the most up to date information on the CoronaVirus situation in your country, please refer to actual experts over at <a href=\"http:\/\/www.centerforhealthsecurity.org\/resources\/COVID-19\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\">Johns Hopkins<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><span style=\"font-weight: 400;\">GIF Source: <a href=\"https:\/\/giphy.com\/gifs\/dancing-japan-video-games-3o6nULDJ34TgtaRvDW\" target=\"_blank\" rel=\"noopener noreferrer\">Mario dance<\/a>,\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Photo Source: <a href=\"https:\/\/www.flickr.com\/photos\/98327290@N02\/14626340083\">Home Sweet Home<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/126661502@N05\/24312080551\" target=\"_blank\" rel=\"noopener noreferrer\">Visiting Friends<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/14655642913\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Home Sweet Home II<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/31040004508\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Wizard<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/kevinpoh\/14465857075\" target=\"_blank\" rel=\"noopener noreferrer\">Strobist with the Hazmat Guy<\/a><\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Read their article <a href=\"https:\/\/www.nytimes.com\/2005\/01\/28\/health\/the-fit-tend-to-fidget-and-biology-may-be-why-a-study-says.html\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">The Cleveland Clinic has a great write-up <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15050-vitamin-d--vitamin-d-deficiency\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">You can check out this study on The 20-20-20 Rule <a href=\"https:\/\/www.nepjol.info\/index.php\/NEPJOPH\/article\/view\/8707\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stay-in-shape-without-leaving-the-house-the-ultimate-guide-for-getting-fit-at-home\/\">How to Get in Shape Without Leaving the House: The Ultimate Guide for Getting Fit at Home<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s time to learn how to get fit without leaving your home: Maybe you\u2019re practicing a self-quarantine.\u00a0 Maybe you work from your apartment and are avoiding the gym. Or maybe you just like living like a house cat. Either way, you\u2019ve come to the right place, because I put together a practical guide for rational [\u2026]<br \/>\nThe post How to Get in Shape Without Leaving the House: The Ultimate Guide for Getting Fit at Home first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":8015,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8013"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=8013"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8013\/revisions"}],"predecessor-version":[{"id":8072,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8013\/revisions\/8072"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/8015"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=8013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=8013"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=8013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}