COVID-19 is changing the way we think about fitness. Gyms, Health Studios, Crossfit Warehouses, even state parks are all shutting down. Staying home to stop the pandemic is the way to go. Having the ability to still be active while at home is an important step to help you stay strong and healthy.

Originally published 03/20/2019 - Updated 03/20/2020:

The current COVID-19 pandemic has forced most people to stay home and businesses (including gyms and fitness centers) to close doors, all in an effort to help control and reduce the spread of the Coronavirus. This blog was written exactly a year ago (How fast do things change in one year!). The goal of the original post back then was to offer some creative ideas to stay fit and active without the need of gym membership or equipment. I think we need this now more than ever! I did not change anything in the original post as I thought it was all relevant (some places are still allowing people to go to the park or beach), however, please do follow all local laws in place that are intended to help fight the spread of the virus. Don't forget to wash your hands, don't touch your face with hands not washed, and practice safe social distancing.

I put together the following guidelines to help you increase your running speed and cardiovascular endurance during the 12 weeks of the Challenge. Can’t run? No problem. The below guidelines can be applied to other cardiovascular exercises (like walking, rowing, elliptical, cross trainers, biking, etc.) Mileage modification might be needed depending on the activity.

In this guide:

10 Easy rules to help you lose weight and keep it off. Free poster included!

Looking to start exercising but not sure what activity is best for your goals? There are 3 types of exercises that provide different benefits. Check out the below illustration for activity and benefits:

Is It Calisthenics or Plyometrics?

Learn about Different Exercise Routines and How They Can Help You Reach Your Fitness Goals

Ever wonder when you go to the gym what kind of exercise are you doing? Would you know if the group exercise class you have just completed was a cardio class or a circuit class? Knowing which exercise routine you are doing can help you target your fitness goals more effectively, all while reducing your chances of injuries.

I put together the below list of all different types of training regimens, their benefits and popular examples. I hope you find it helpful with your fitness goals.

Hate doing push ups? Then you are missing out on great benefits like building strong upper body muscles, toning your arms and shoulders, building endurance, plus this exercise can be completed anywhere and did I mention FREE?

The below illustration will help you start with simple, easy-to-follow push ups, then progress into more challenging form, and then finally you will be introduced to the standard full-body push ups.

There is a printer-friendly version attached for your convenience.