How long do you actually need to work out for each day?


You have plenty more time to exercise now you’re self-isolating at home, but how long should you actually be working up a sweat for? Fitness expert Sam Wood reveals all.

With so many of us now at home practicing self-isolation to curb the spread of COVID-19, we seem to have more time on our hands.

We certainly have a whole array of challenges life presents, but when it comes to ‘not getting my workout done’, the number one reason is always ‘I don’t have time’.

Now that most of us do, there’s really no excuses so let’s put it to good use.

You don’t need hours, a gym or even lots of equipment to get great results. What you should be focusing on is consistency and variety. ‘Am I moving my body most days – and when I do, am I mixing it up to keep my body guessing?’ Remember, variety and consistency will always beat volume.

So with this said, we should be aiming to move our body for 30 minutes every single day.

This does not mean you need to do an all-out HIIT workout Monday to Sunday, but there should be some sort of movement happening every day. Whether this is a home or backyard strength circuit, a bedroom yoga/Pilates session or even a 30-minute walk around the neighbourhood- it doesn’t matter as long as you are keeping active.

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To help you get started, here’s is a 28-minute high-intensity workout you can do anywhere:

1. Jump squats

2. High knee jog

3. Alternating Reverse Lunges

4. Commandos

5. Mountain Climbers

6. Russian Twists

7. Leg Lowers

Do each exercise for 40 seconds with 20 seconds rest in between each exercise. Aim for 4 rounds for a solid 28-minute workout.

Or if you’re after a resistance band booty burn, why not try this?

1. Abductor (right side)2. Abductor (left side)

2. Glute bridges (band just above knees)

3. Squats (band just above knees)

4. Crab walk left and right (band around ankles)

5. Standing Glute Kickback

6. Fire hydrant

Do each exercise for 40 seconds with 20 seconds rest in between each exercise. Aim for 4 rounds for a solid 28 minute burn.

Home workouts really do achieve fantastic results. The convenience factor means you’ll get it done and now is the perfect time to discover this.

For more workouts from Sam, head to his fitness program 28 by Sam Wood.

More essential coronavirus reading:

Read up on what the government lockdown means for you, understand why Aussie doctors are up arms, be aware of the ‘hidden symptom’ of COVID-19 carriers, prepare yourself for the long-term mental health effects of the pandemic, get your sweat on at home with these free online workouts before reviving your over-washed hands with this DIY balm, and then console yourself with these unexpected joys.