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Germ-Free Fitness: Best Worry-Free Ways to Work Out at Home

Staying germ-free in winter isn’t always easy. You should take all reasonable preventive measures – like getting the flu shot, washing your hands and not touching your face – but that doesn’t mean everyone else is going to. That might lead you to start avoiding certain (semi) public places.

While you can indefinitely live without a hot spa session or going to the movies, missing out on your daily gym workout can lead to weight gain and other health issues. So, what’s the answer? Work out at home of course. Now the question is – how?

Here are some ideas to exercise at home and stay healthy.

Best Indoor Activities to Stay Healthy


Worries about germs might keep you from partaking in some outdoor activities, like going to the gym. That’s why we’ve come up with this post suggesting the best ways to work out at home without worry.

1) Stair-Stepping

When you’re not going to the gym, the biggest hindrance to your workout regime is a lack of equipment. With stair stepping, you can create makeshift equipment to keep your body active and healthy. All you need to do is climb up and down your stairs several times. Doing this simple exercise for 10 to 15 minutes will get your heart pumping and your breath quickening; it will also engage the most metabolically active muscles in your body like your quads, hamstrings, glutes and core. This is an excellent weight-loss tool that will help you burn calories without stepping foot in your gym. If you don’t have stairs at home, work out with a sturdy platform at the height of a stairstep with proper foot alignment.

2) Jumping Rope

Working up a sweat is the short-term goal of every gym-goer because it gives us a feeling of satisfaction. You can still achieve this at home with a jump rope. Wait, isn’t jumping rope for kids? Hardly. It’s an effective cardio exercise that burns 15 to 20 calories per minute. This high-intensity workout challenges your entire body and improves your breathing efficiency. Many experienced personal trainers advise doing jump rope exercise in three 10-minute rounds for best results.

Jumping Rope Workouts

3) Cleaning the House

Cleaning your house offers the best of both worlds: staying active and having a clean house! Household chores like vacuuming, dusting and mopping are great exercises to burn calories. These are examples of moderate-intensity activities you can perform daily to maximize your health and fitness while you’re not going to the gym. Set up a house cleaning schedule that includes activities like dusting, vacuuming, washing the kitchen floor and cleaning the windows, bathroom and oven. This workout is particularly important during the flu season so your home is as germ-free as possible.

4) Dancing

Dancing is a full-body workout that’s actually fun. It’s not only good for your heart but helps with balance and coordination. Interestingly, a one-hour general dancing session burns around 238 calories. So, why not try it at home? From ballroom and Latin dance to hip-hop and disco, choose your favourite style and put your dancing shoes on for a medium intensity yet enjoyable workout session. And since no one’s watching, you can dance your heart out without feeling under pressure to perform well.

5) Strength Training

Strength training is an essential part of any workout routine as it helps reduce body fat, build lean muscle mass and boost metabolism. That’s why it’s advisable to build a robust home strength training program. If you need help, hire a professional in-home personal trainer.

Here are some bodyweight strength training exercises that are easy and don’t require any equipment.

  • Lunges This exercise works the muscles in your lower body, including quads, hamstrings, glutes and calves. Start by standing tall with your feet hip-width apart. Step your right foot forward and shift your weight forward so your heel touches the floor first. Make sure your right leg is at a 90-degree angle, your front knee doesn’t go beyond your toes and that your torso is upright. Hold this position for five seconds or more and then drive back up to your starting position. Repeat this movement with your left leg and repeat this set 10 to 12 times.


  • Planks Planks are an excellent way to improve core strength and stability and strengthen your back, chest and shoulders. Rest on your forearms and toes while keeping your body in a straight line, then engage your abdominals. Hold this position for 20 seconds. Increase the time once you gain strength in your forearms.


  • Push-Ups Standard push-ups can be done anywhere. They’re great for working the chest and shoulder muscles. Start in a plank position while keeping your arms shoulder-width apart and your palms directly under your shoulders. Keep your back flat and brace your core. Lower your body so that your chest almost touches the floor. Hold this position for a second or two and then push your body back to your starting position.

Gyms are home to a lot of sweat and shared equipment. And while most of our fellow fitness fans are smart and conscientious enough to stay home when they’re sick, many people prefer to take preventive measures to stay healthy. If you’ve chosen to remain at home during flu season, the above-mentioned workouts at home will help you stay fit without going to the gym.