As the coronavirus continues to cause concern worldwide, gym-goers have begun to think twice about sharing equipment, locker rooms, and towels. Although the virus doesn’t survive well on highly-sanitized surfaces, fitness professionals and enthusiasts are wary.
“For now COVID-19 is just on peoples minds but not effecting business,” Noam Tamir, founder and CEO of TS Fitness, told Insider via email.
But if it does, avoiding gym germs doesn’t mean you have to sacrifice your gains. There are plenty of exercises you can do at home with minimal equipment to get a full body workout and yes, even some cardio.
Here’s what Tamir and other personal trainers recommend for staying in great shape even if a quarantine happens.
Burpees are the king of at-home exercises, according to experts
While a home workout can’t replace an intense bodybuilding session of pumping iron, there are plenty of ways to work up a sweat in your living room, according to certified personal trainer Bryan Goldberg.
“You don’t need a gym to be fit unless you’re a hardcore weight-lifter,” Goldberg told Insider. “The average person can get fit and stay fit in the confines of their bunker.”
And burpees should be at the top of the list.
“For the most bang for your buck, the burpee is the best,” he said. “No matter where you are in the fitness spectrum, there aren’t many things are so simple but have such a profound effect as a burpee.”
You don’t have to do 100 of them first thing in the morning, either (although that’s what Navy SEAL Jocko Willink recommends). Goldberg recommends starting with a set of burpees that will be challenging but doable for you based on your fitness level — five to 10 is a good starting point. Then, follow it up with the same number of push-ups, squats, and mountain climbers. Repeat several times for an easy total body workout.
If you’re really looking for a challenge, consider CrossFit athlete Jeff Germond’s go-to, which is either 100 or 150 burpees for time.
“Try to get under 5 minutes for 100 burpees, which is pretty challenging,” Germond told Insider. “If your goal is 150 burpees, your goal is to not die. Just finish.”