Danielle Desherow from Niles Family Fitness Center provides some effective ways to exercise at home! See below for many ways to put all together to stay fit during remaining inside!

  • While we are unable to get our workouts in at the fitness center, we can and should find ways to stay active.
  • Go for a walk, run or bike ride.  This is a great way to get some fresh air with a healthy dose of exercise.
  • For those who like a challenge, add in a few intervals of jumping rope, mountain climbers or burpees. Set the interval work time at your personal level. For example, try 1 minute jump rope, 1 minute rest.  Repeat 5 times
  • For resistance training exercises, squats, lunges and hip lifts with or without weight are great for lower body strength.
  • Planks are excellent for engaging your whole body, including your core. Remember to breathe!
  • Add in some push ups to strengthen your upper body, including chest, shoulders, triceps and core. You can scale the push ups to your ability by doing them on your knees or even at the wall if necessary.


Here is one of many ways to put it all together:

Warm Up by going for the walk or run 10-20 minutes

  • 1 minute of squats
  • 30 sec plank
  • 1 minute jump rope
  • 1 minute rest
  • Repeat 3x
  • 1 minute of alternating leg lunges
  • 10-15 push ups
  • 30 seconds mountain climbers (set your speed to your level)
  • 1 minute rest
  • Repeat 3x
  • 1 minute of Hip Lifts (Lie down facing up with knees bent.  Lift hips, engaging butt/glutes.  Lift one leg for a single leg option)
  • 1 minute side planks (30 seconds each side)
  • 1 minute jumping jacks, or burpees for a more advanced option
  • 1 minute rest
  • Repeat 3x

You can adjust the exercise or length of time to fit your needs and abilities.  Try not to worry about getting in the workout you are used to doing, and focus on what you CAN do… it is especially important to continue to exercise during stressful times.  Stay healthy!

Danielle Desherow
Group Exercise & Fitness Coordinator