15 At Home Exercises To Fight Off Quarantine 15

Fight Quarantine 15

From freshman 15 to quarantine 15? As more and more cities place out shelter-in-home orders, more and more people are realizing their resources for exercising are getting smaller and smaller. As we spend potentially weeks in our homes, we may need to find a way to exercise. While many cities are still allowing citizens to get out to run, there’s no chance we can go to the gym to lift. So how else can we exercise? Well, here’s 15 routines to fight off that quarantine 15.


First off, you have to stretch out before you do anything else. Honestly, you’ll thank yourself later for it. If you don’t stretch, you risk the chance of hurting yourself. Just trust us, stretch out your muscles before doing anything else.


There’s a reason the push up is the most commonly known exercise routine. It’s one of the most basic of basics and that’s because it works. While you stick around inside, maybe consider doing a couple pushups every now and then.


While they may not be quite as famous as the classic push up, crunches are pretty well-known too. So, blast your stomach into submission with this classic exercise.

Jumping Jacks

Again, a pretty basic one but a solid one. Get your heart pumping and your body moving with this exercise. If you feel winded after doing a few jumps while waving your arms in the air, you’ll know you did it right.

Wall Sits

Now we get into the stuff that some might not be too familiar with. Wall sits are the practice of sitting up against the wall. Make sure your back is directly pressed against he wall and have your thighs parallel to the floor. Then stay there for a minute or so.


The plank is another countdown exercise. Trust us, it never gets easier. Just lay on the ground. Then make it so that your forearms and your toes are the only things touching the ground. Then stay like that for about a minute or so. Trust us, it’s MUCH easier than it sounds.

Side Star Planks

Another idea is to work on one particular side. For instance, have the side of your left foot and your left hand’s palm touching the ground. Meanwhile, your right arm is up in the air and your right foot is on top of your left foot. Make sure to stretch out your right side as much as possible. Stay like that for a minute.

Flutter Kicks

For this exercise, lay down with your back to the ground. Have your palms touch the ground at your hips. Now, kick up at the air one leg at a time. Make sure to stretch out your toes! Keep kicking on and off for 30 seconds.


As Men’s Health writes:

“From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land, jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.”

Bear Crawls

As you’d imagine for an exercise called, “Bear crawl,” this routine is all about crawling. Get on all fours. Then, step forward with both your left hand and right foot. After that, step forward with your right hand and your left foot at the same time. Then alternate between the two for a couple feet. Finally do it all again but in reverse!

Mountain Climbers

The next few routines are the bane of every football player from school sports to the professional league. The mountain climb has you in a similar start where you’re on all fours. From there, you maintain your upper strength with your arms staying still as you step in front of you. Your right foot moves up and then you switch that with your left leg. Keep alternating for 60 to 90 seconds.

3m Lateral Shuttles

As Men’s Health writes:

“Stand with your feet hip-width apart and bend your knees slightly. Bring both hands in front of the chest in guard position. Shuffle to your right before pausing for a deep knee bend then explode up and shuffle back to your left. Continue shuffling right and left for 30 reps.”


Stand with your feet shoulder-width apart. Then flex your knees and hips to stand back then down. Dip down while your back is straight and your thighs are parallel to the ground. Your knees should stay directly over your toes. Then stand up straight again. Do this for 15 reps.


This one may be hard depending on what you have in your home. As such, this is the ooe move we express caution with. If you don’t have something strong enough to hold you, DON’T DO IT.

If you do have a strong enough ledge, start with by hanging with your arms relaxed. From there use your upper body while keeping your lower body still to pull upwards. Once your chin reaches the ledge, you have completed a rep. You can rest at the start position again.


While the other move may be hard depending on your house, this one is very easy. Find a chair that can hold your weight. Then stand in front of you. Raise your right leg and place it on the seat. Then, raise your left leg and stand on the seat. Then, move your right leg back to the floor before bringing your left leg down on the floor. Repeat this process 15 times. All of this, mind you, is to work on your leg muscles.

Home Exercises

While holding up in our homes, we need a way to fight off that quarantine 15. Luckily, there are plenty of exercises that use little to no equipment. Try these 15 exercises above and stay fit while you stay safe.