Try This No-Equipment, At-Home Workout for Students in Quarantine

Marcos de la Maza
Published on Apr 30, 2020. Updated on Mar 17, 2023.

Have you tried an at-home workout yet? Gyms may be closed due to COVID-19, but don’t let that stop you from keeping up with your fitness routine. In today’s blog, Osmosis Medical Education Fellow and dedicated powerlifter Marcos de la Maza shares his no-equipment COVID-19 workout plan. 

One area of our lives that has been impacted by COVID-19 is exercise. Though I’m a busy medical student, I’m committed to a consistent powerlifting routine. In this blog, I’ll share a 35-minute workout  you can do in the comfort of your home. At-home workout equipment is hard to come by these days, so I've made it equipment-free!

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Powerlifting and COVID-19

Unfortunately, COVID-19 is on the rise and continues to spread. Businesses have been temporarily shuttered and many of us are obeying stay-at-home orders, which means that those of us who go to the gym regularly are now unable to. Though I’ve been going to the gym consistently for the past four years, my true passion is powerlifting. Powerlifting motivates me to get stronger and achieve my fitness goals. As an avid powerlifter, the challenge for me is to maintain my strength without access to the gym. When it comes to powerlifting, even just a week off from training can cause your strength to decline. To solve this problem, I designed the following in-home workout. One bonus is that exercise can help alleviate the stress of being quarantined.

35-minute workout plan: Step-by-step

First, make sure you have your phone handy - we’re going to be using the timer! Set your timer for 5-10 minutes. Feel free to add or subtract time based on your needs. Aim to perform as many rounds of this circuit as possible throughout your warm-up.

Step 1: Warmup

Workout routine of squats, pushups, inchworm, jumping jacks

Step 1: Main workout

Set your timer to 20 minutes. Feel free to challenge yourself by adding more time, or cut the workout short if you’re not prepared to complete 20 minutes just yet. Perform each exercise for 30 seconds, followed by a 30 second rest.

Osmosis illustration of a 20 minute circuit training

Step 3: Cooldown

Great job! You’ve completed the workout and it’s time to cool down for 10 minutes.  This part is pretty straightforward: jog for 3 minutes, then walk for 7 minutes. Your heart rate will slow down safely. Once you're done, congratulate yourself on completing this exercise routine—it was hard work!

10 minute cooldown routine

35-minute workout plan: Step-by-step

Quarantine and distance-learning has surely added to the stress of being a medical student. Hopefully, this workout routine will help you stay committed to exercise and alleviate some of the difficulties and frustrations of this challenging time. Don’t forget to maintain mental balance while social distancing. You can do it! 

About Marcos de la Maza

Marcos is a 3rd year student at Universidad de Monterrey. He grew up in Monterrey Nuevo Leon. His interests in medicine include traumatology and sports medicine, but he is keeping an open mind. In his free time, he enjoys going to the gym, playing video games, and reading sci-fi novels.

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