Adjust Your Workout When Gym Isn't Option

April 6, 2020

Henry Ford Health System

Feeling at a loss about not being able to stick to your normal workout routine? You’re not alone.

Social distancing during the COVID-19 outbreak has resulted in people all over the world having to adjust their schedules to accommodate working from home, schooling and caring for kids, and finding ways to maintain as much of a “normal” schedule as possible.

As a result, many people are struggling to figure out how to get a good workout in without the help of gym equipment or a personal trainer.

“Anxiety over the current situation can add to a lack of motivation to work out,” says Brianna Gauna, an athletic trainer for Henry Ford Health System. “But just remember how beneficial it is to move your body, even if it is just around the house.”

How a Routine Change Affects Your Body

If you are used to working out every day or going hard at the gym on a regular basis, a short rest period from your routine might have its advantages.

“Taking time to rest can actually be a really good thing because it allows your body to recover,” says Gauna. “You might even start to see more muscle tone set in as you give your body a break.”

On the other hand, if you usually work out a few times throughout the week and suddenly stop, the results may cause negative effects. You may experience:


How to Work Out at Home


Being stuck at home is not an excuse to skip a daily workout. Everyone works out a little differently, and there are plenty of options for you to stay active and try out new forms of exercise.

“Whether you are used to strength training or cardio, think about what your fitness goals are and choose activities based on what you’d like to achieve,” says Gauna.

Here are some ideas to keep you and your family active:

1. Yoga. Practicing yoga requires a great deal of muscle strength and balance. It is best for a full body workout. Look to YouTube or free apps on your phone for beginner workout videos that you can follow along.

2. HIIT workouts. These workouts are best for getting your heart pumping and increasing your stamina. Try choosing four exercises from the following list. (Search YouTube or Google for examples if you are not sure what each of these entails.) Do one exercise at a time for 30 seconds and then give yourself 20 seconds of rest before moving on to the next exercise. After you get through one rotation of those exercises, repeat three more times.

  • Squats
  • Push-ups
  • Lunges
  • Burpees
  • Mountain climbers
  • Glute bridges

3. Running or walking. Many apps allow you to track your run on a map, so you can plan out your route in your own neighborhood. This allows you to adjust how far you run or how much time you have for a run. A brisk walk through the neighborhood also works.

4. Biking. Biking is a great low-impact workout that works to engage and tone leg muscles. (Remember to wear a helmet!)

5. Team sports. If you are looking for something to engage you and your family, team sports are the way to go. Kick a soccer ball around, try to race through an obstacle course while dribbling a basketball or take turns throwing a football. If you don’t have the equipment, try playing keep-away with a stuffed animal or set up a relay race.

Exercise by Age and Fitness Level

The younger you are, chances are you have a faster metabolism. If you can’t get to a gym, think about how active you usually are and gauge the length of your workout from there.

If you are using this time to get started on your fitness journey, use these recommendations as a starting point:

Ages 7-17: 1-2 hours. Athletes that are used to going to weekly practices may find that two-hour workouts are more suitable.

Ages 18-30: About an hour. Look for times throughout the day that you can squeeze in workouts. Maybe you do yoga in the morning, a HIIT workout in the afternoon and a walk after dinner.

Ages 31-49: About a half hour. If you have children or a pet, you may find that you are already spending more time being active than this!

Ages 50 and up: At least 10-15 minutes. Gauge this based on your own abilities. You may live a more active lifestyle that allows you to be very active throughout the day. If you find yourself struggling to meet this mark, consider a walk during the day or stretches in the morning.

Once you get a regular fitness routine in place, work your way up to longer or more intense workouts to keep yourself challenged.

Making Your Own Equipment

If you have a treadmill, stationary bike or elliptical machine at home, now is the time to clear off the laundry it may have been collecting. If you don’t have access to weights or other gym equipment, though, that doesn’t mean you have to miss out on a quality workout. Look for things around your house that you can use in their place – get creative!

  • Bags of beans, rice or pet food as added weight for squats or lunges
  • Old books/textbooks as dumbbells
  • A chair for triceps dips, calf raises or for stability during yoga
  • Stairs to run sprints or to help you stretch out leg muscles

When your day-to-day routine is shaken up, do what you can to create normalcy in your life. If you find you have more free time throughout the day, take that time to get moving – even if it’s running up and down the stairs or going for a walk around the block.

“Don’t worry about feeling silly for switching up your routine,” adds Gauna. “Whether that’s using a random object for added weight during a workout or trying to remember how to ride a bike again on your street, think about yourself and your fitness goals first. Don’t let thoughts of what other people think of you get in the way of you reaching your goals!”


Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.

Visit or call (313) 972-4216 for an appointment within 24 business hours.

PHOTOS: (Clockwise from left) MHSAA Student Advisory Council members Abigail Pheiffer of Novi, Lydia Davenport of Ithaca and Trevin Phillips of Caro will be working to stay in shape while staying home these next many weeks.

This Week in High School Sports: 2/28/24

By Jon Ross
MHSAA Director of Broadcast Properties

February 28, 2024

This week's edition reviews the weekend's MHSAA Team Wrestling Finals and Monday's Girls & Boys Skiing Finals, and presents Game Balls to standouts in bowling, basketball and hockey.

MI Student AidThe 5-minute program each week includes feature stories from or network affiliates, along with "Be the Referee," a 60-second look at the fine art of officiating.

"This Week in High School Sports" is powered by MI Student Aid, a division within the Department of Lifelong Education, Advancement, and Potential (MiLEAP).

Listen to this week's show by Clicking Here.

Previous Editions

Feb. 21: Boys Basketball Tournament preview, Upper Peninsula Swimming & Diving Finals Review - Listen
Feb. 14:
Saginaw High/Arthur Hill boys basketball rivalry, Student Advisory Council - Listen
Feb. 7:
MHSAA/Farm Bureau Insurance Scholar-Athlete Awards, Charles E. Forsythe Award honoree - Listen
Jan. 31:
Girls sports participation, MHSAA Wrestling Tournament schedule - Listen
Jan. 24:
MHSAA Women in Sports Leadership Conference, Hillman basketball's Trenton Taratuta - Listen
Jan. 10:
Doug Towler's ice hockey coaching record, 2023-24 officials registration news - Listen
Jan. 3: 
MHSAA Girls & Boys Basketball Tournament schedules, Finals dates for all winter sports - Listen
Nov. 22: 
MHSAA Girls Volleyball, 8-Player Football and Lower Peninsula Girls Swimming & Diving Finals reviews - Listen
Nov. 15: Football record breakers, 2022-23 MHSAA postseason attendance - Listen
Nov. 8:
MHSAA Boys Soccer, Lower Peninsula Cross Country Finals reviews - Listen
Nov. 1:
MHSAA Girls Volleyball Tournament schedule, Football Playoffs first-round review - Listen
Oct. 26:
Lower Peninsula Girls Golf Finals, Boys Tennis Finals review - Listen
Oct. 18:
MHSAA Football Playoff selection, Bear Lake football coach Sam Mullet - Listen
Oct. 11:
Upper Peninsula soccer, MHSAA sports participation excels nationally - Listen
Oct. 4:
Jackson Lumen Christi's Herb Brogan, MHSAA Sportsmanship Summits - Listen
Sept. 24:
All-woman football officiating crew, Powers North Central's record winning streak ends - Listen
Sept. 21:
35th MHSAA/Farm Bureau Insurance Scholar-Athlete Awards, Grass Lake QB Brayden Lape - Listen
Sept. 14:
Athletic director education, MHSAA video library - Listen
Sept. 7:
Adjustments to 11-player football, boys soccer Finals schedules - Listen
Aug. 31:
New out-of-state opponents rules, football record book updates - Listen
Aug. 24: coverage ramps up, "Made in Michigan" tells us where they are now - Listen