With millions of New Yorkers under stay-at-home orders for the foreseeable future, heading to the gym for a workout is no longer a feasible option. Fortunately, there are plenty of ways to stay in shape without needing expensive equipment or leaving your home. At Block Sports Chiropractic & Physical Therapy, we understand the benefits of sticking to a fitness regimen during stressful times such as these. That is why we’d like to give you multiple ideas of some at-home workouts you can take part in.


Bodyweight Exercises 
Many people turn to expensive machines and free weights when trying to increase their strength and muscle tone. While some people still have access to these during quarantine, don’t worry if you’re not one of them!  Performing bodyweight exercises is the perfect alternative. To keep your muscles stimulated, try sticking to a routine of the below:
  • Pushups.
  • Situps.
  • Squats.
  • Burps.
  • Planks.
  • Bridges.


Yoga is a valuable way to help stay in shape without needing to leave the house.  It involves performing a series of stretches and poses aimed to create balance within the body.  You can either subscribe to online classes or find a free beginner’s class on the web.  Choosing to do this form of workout can have you reaping benefits such as:

  • Increasing strength and flexibility.
  • Reducing stress and anxiety.
  • Improving respiration and energy.
  • Maintaining a balanced metabolism.


One final at-home workout to consider is high-intensity interval training.  This workout consists of short bursts of intense exercise followed by periods of lower-intensity exercise.  Depending on the types of exercises you work into your intervals, high-intensity interval training offers a great mix of both strength and cardio training.  The nature of this type of exercise also makes it very time efficient, meaning you can get a vigorous workout in even if you’re short on time.  Our team at Block Sports Chiropractic & Physical Therapy would be happy to answer any questions regarding effective high-intensity interval training, so don’t hesitate to give us a call.

Contact Us  

During these unprecedented times, its everyone’s responsibility to do their part by staying home to help flatten the curve.  However, that doesn’t have to mean that your workouts need to come to a halt.  Exercising at home is a great way to stay healthy and get your mind off these stressful times, which is why we highly recommend doing so.  For more information about creating the perfect at-home workout plan, contact us today.