Coronavirus has us quarantined at home with our fave gyms closed. We can't even go out jogging! Home confinement may tempt you to just curl up on the couch and binge-watch Netflix, or lose yourself all day in a book. But remember, regular exercise is essential for supporting healthy immune function; preventing weight gain, and keeping you as healthy as possible.
Here are no-fuss exercises you can do at home to keep you healthy

1. Lunges

1. Start by standing with your feet shoulder-width apart and arms down at your sides.
2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn't extend past your right foot.
3. Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
4. Complete 10 reps for 3 sets.

2. Pushups

Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
3. Complete 3 sets of as many reps as possible.

If you can't quite perform a standard pushup with good form, drop down to a modified stance on your knees — you'll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
2. Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you're going to sit in a chair.
3. Ensuring your knees don't bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
4. Complete 3 sets of 20 reps.

4. Burpees

Burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.

1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
3. Do a pushup.
4. Come back up to the starting pushup position and jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
5. Stand up straight, bringing your arms above your head and jump.
6. This is one rep. Complete 3 sets of 10 reps as a beginner.

5. Side planks

1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.
2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
3. Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.

If you need some fitness inspiration, here are Kenyan fitness stars to follow:

Shiverenje Simani

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Quick FULL BODY workout you could do at home. All you need is a stool/bench/ chair. Beginner to advanced levels. Bulgarian split squats 10(20) each leg Seated dips 10(30) Step ups 10(20) each leg Incline mountain climbers (15)30 each leg (Advanced rep range in brackets) Repeat 5 times. Save this workout and try it out. Let me know how it goes. Rest 45-90 sec between sets and workouts depending on fitness level. WWW.SHIVSIMANI.COM #makethetime #mindset #gymjunkie #lift #gym #workout #active #cardio #bodybuilding #motivation #abs #sixpack #fitness #fitfam #fit #nutrition #menshealth #crossfit #shivsimanifitness

A post shared by Shiverenje Simani (@shivsimani) on Mar 17, 2020 at 11:47pm PDT

Everlyn Owalo

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Issa wrap fam! You can workout anywhere ? . . @usnsa @usnkenya @usnuk @usncz #USNtransformationchallenge #celebritytrainer #addictedtoiron #bodybuilding #divasnlifters #GAINS #restday #fitchicksalsoglam #usnkenya #usnfit #bluelabwhey #poweredbyusnkenya #teamUSN #kenyangirls #bikinibody #figurecompetitor. #figureathlete #fitchickdiaries #fitness #strength #beautyinthebeast #beautyandthebeast

A post shared by Everlyn Okinyi IFBB Elite Pro (@eveal_health_and_fitness) on Mar 23, 2020 at 1:30am PDT

FitKenyangirl

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DO YOU HAVE A BURNING QUESTION? HEAD OVER TO MY IG STORY AND ASK? All health, fitness, weight loss questions will be answered over the next couple of hours throughout the day. Remember there is no such thing as a stupid question. All questions will be answered and shared back on IG story so stay tuned? I'm looking forward to serving, supporting and interacting with you ?

A post shared by Jane Mukami (@fitkenyangirl) on Mar 21, 2020 at 6:48am PDT

*Source: Healthline