3 Tips to get in shape fast after quarantine

3 Tips to get in shape fast after quarantine

Did you gain the Quarantine 15?

As the restrictions from COVID-19 begin to ease, a lot of us are left struggling with the dreaded quarantine weight gain from months without a regular fitness regime and less than idea stress eating. So below is a list of quick fitness tips to help you get in shape fast and stay in shape!

We'll cover these 3 tips:

get in shape fast


The first thing we can to do is to set a large goal that is supported by smaller goals. For example, “I want to lose 10 pounds” is an achievable large goal. How do we get there? By making smaller goals such as, “I want to lose 1 pound a week” you can begin imagine exactly how you’ll reach the larger goal. 

2. Compound Exercises and HIIT 

When we are back in our gyms, it will be important for us to focus on compound lifts. Some examples of compound lifts are deadlifts, squats, bench press and pull-ups. These exercises are very efficient because they work multiple muscles at the same time. For example, the deadlift works nearly every single muscle in the body. Major muscle groups targeted are glutes, legs, back, shoulders, arms and core. Our bodies are expending a lot of energy when performing compound exercises which will produce returns quickly. Building muscle will burn calories while we are sleeping. 

Incorporating high intensity interval training (HIIT) or metabolic conditioning (METCON) will deliver results immediately. This type of training is simply a structured workout with minimal rest periods. It tries to elicit a desired response from the body. An example of HIIT training would be: air squats, pushups, plyo lunges, bear crawl, inchworms, shoulder taps, v-ups. Doing 40 seconds of work and 20 seconds of rest for each exercise for 3 rounds. Moving from one exercise to the next and resting for just a minute or three at the end of each

3. Accountability Partners Matter 

We all are human and starting a new routine that goes against what we have been used to is really hard. Finding a workout partner who will hold you to account and motivate you to not skip the gym is very important in the beginning. Find someone who will challenge you and someone you can genuinely accept motivational coaching from. This could be a significant other, co-worker, trainer, or family member. You don’t have to do this alone! 

Bonus Tips:

Buy A New Outfit!

New outfit. New feel. New goals! New You! 

Vitamin D

Research indicates there is a relationship with vitamin D and muscle recovery. Get outside! 

Grocery Shop

Time to ditch and donate the COVID-19 snacks and opt in for fruits & vegetables.