Staying Fit in Quarantine – Part 1

Quarantine can easily make you feel like a couch potato. The gyms are closed and you might be cramped in a small space for the time being. With that in mind, it’s hard to achieve the recommended 150 minutes of moderate to vigorous exercise weekly that’s been shown to reduce the risk of all kinds of diseases like heart disease and diabetes. We’ve curated a list of at-home exercises that will get your heart pumping, no equipment required. 

For the person who wants to try something new every day: 

MyWellnessWorld provides links to live workout sessions hosted by fitness powerhouses like PowerYoga, Rumble, Elle, and Barry’s. Classes run almost every half hour and vary from HIIT to yoga, pilates to boxing. 

For the person who loves intensity:

HIIT with Amy and Rhys

Amy and Rhys take viewers through 20-30 minutes of high-intensity interval training (HIIT) exercises bound to leave you sweaty and feeling good. These workouts are great for people who are already quite fit and are able to do complex exercises safely. Better yet, no equipment is required. 

For the person who likes to mix and match:


Cassey Ho has won multiple awards for her YouTube fitness channel. She is the #1 female fitness instructor on YouTube. Her videos require minimal to no equipment and are usually 10-15 minutes long allowing you to mix and match which body areas you would like to focus on. She has videos focusing on glutes, core strength, upper body strength, cardio and beyond. Cassey’s videos leave you with a good burn, but are accessible to almost every level of strength and fitness. 

For something lighter on the body:

Walk at Home with Leslie Sansone

Leslie Sansone will take you through 30-minute low impact, high fitness walking classes. These workouts are especially good for people with minor mobility issues, or who miss the freedom of walking with friends. No equipment is required.

For the person with thin floors and sleeping neighbours:

Apartment Friendly Low Impact HIIT Workout

This workout is low impact but high intensity – great for people living in apartments who do not want to make noise. There is no jumping or repeated movements, and no equipment required. 

For the older adults:

15-minute workout for Older Adults

This workout focuses on strength, flexibility and balance, with varying levels of difficulty depending on your fitness and mobility. All exercises can be done at home with a chair and light hand weights. 

Sylvie Bowden
Written in Collaboration with Bianca McLean


Canadian Society of Exercise Physiology. (2019). Canadian Physical Activity Guidelines. Retrieved from