To stop the spread of coronavirus, experts urge fewer people to leave the house and avoid crowded places. Among these places are our favorite fitness rooms, swimming pools, climbing gyms, yoga centers, football and basketball courts, and so on. In some countries, you can no longer do sports: everything is closed, and when it opens, it is not known. What to do?

Quarantine is not a reason to refuse sports training. Athletes make video training for everyone, and teachers record physical education video lessons and share them on social networks. They resort to such inventions, since the gyms are closed, and people spend days at home without physical exertion.

Fitness clubs and other sports facilities are needed only by professional athletes to keep fit. For everyone else, home workout is perfect for keeping fit — for them, it is not at all necessary to buy some expensive equipment. For example, an exercise called Burpee is called the king of home training. It does not require any equipment, but it will make you sweat and pump muscles.

Start with the loads that suit you personally — for example, repeat 5–10 times. The exercise consists of jump ups, squats, push-ups, and rock-climbing exercises. Make a few sets. Just like burpees, deep squats, rock-climbing exercises, lunges, push-ups, etc. can be done almost anywhere and anytime. Put them together — and the short training program is ready!

To enhance the effect of these simple exercises, try to stay in the lower position for a few seconds when doing a squat or lunge, and perform springy movements up and down. Need more cardio? Just add more jumping. Having united everything together, you will receive a training program for which you do not need a lot of time and place!

Use furniture and household items like sports equipment and to diversify your workout. For example, an ordinary chair or bed can serve as a bench for push-ups.

If you like exercises with dumbbells or a barbell, it is better, of course, to buy them — such shells will be useful at home and after the epidemic. In the meantime, you are waiting for delivery from the store, try training with bottles of water instead of a dumbbell — of course, the weight may be less than what you are used to, but still better than empty-handed.