High intensity interval training, also known as HIIT, is one of the best ways to improve cardiovascular fitness – and you don’t need much space.
HIIT workouts can involve quick changes between simple body weight movements such as jump squats, mountain climbers, push-ups and burpees.
“I love short, sharp workouts that challenge your body for 30 seconds on, 30 seconds off, or, if you’re newer to this type of exercise, 20 seconds on, 10 seconds off – just play around with timing,” explains fitness instructor Elka Elarcosa.
“Skipping is also great – you can do it for up to two minutes to get a good workout”.
For strength-based exercises, Ms Elarcosa says all you need is body weight if you don’t have weights at home already – or even a couple of heavier bags of pasta or rice.
“Doing lunges, squats, a plank on all fours or even sitting against the wall – they’re all good strength exercises,” she says.
Go for a walk or jog
We can continue to exercise outdoors as long as we aren’t sick. So don’t be afraid to lace up your runners and hit the pavement.
Dr Trevor Chong, from the Monash Institute of Cognitive and Clinical Neurosciences, says it can help us mentally to fit in walks or jogs at the time we normally would in our usual daily routines.
“If you tend to walk to a tram or train in the morning or walk to work, still try and go for that walk when you wake up,” he says.
Stretch it out
Yoga is easy to do in small spaces – all you’ll want is a mat (or a rug), an instructional video and you’re all set to get bendy.
Physiotherapist Kennedy Lay emphasises the importance of stretching and good posture when working at home.
“We’re not set up to work well from home,” he says. “I’d say focus on opening up your hips with a hip flexor stretch, some back extension exercises, as well as doing some gentle pilates or yoga”.
You won’t be lost for ideas if you head online, with fitness programs and videos to be found all over the internet.
There are many popular workout apps, such as Nike Training Club, Sweat with Kayla, 28 by Sam Wood, Centr and Keep it Cleaner.
Some trainers are also posting home exercise videos on social media or airing workouts in real-time.
Or make it social. For motivation, Dr Chong recommends organising an exercise session with friends on Zoom or Skype.
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Caroline is a contributing writer to The Age and Sydney Morning Herald