Q: I'm stuck at home all day because of the pandemic, and I'm starting to pack on pounds. How do I reverse this trend?

When you're stuck at home, it's easy to feel down. Job loss, social isolation, lack of working out—all can fuel negative feelings that prompt overeating and lead to unwanted weight gain. In 2020, the "quarantine 15" is the new "freshman 15.



The good news is that you can undo the damage relatively quickly. First, ditch the junk food, stat. This includes cookies, ice cream, and anything that is fattening and contains a lot of bad calories. Eating healthfully is critical to preventing putting on extra pounds during this pandemic. So, what should you eat instead? Here's what should be on your shopping list:

  • Green vegetables: e.g., broccoli, spinach, asparagus, garden salad
  • Fruits: e.g., bananas, apples, peaches, apricots, oranges, strawberries
  • Healthy proteins: e.g., lean turkey, chicken, fish, tofu
  • Complex carbs: e.g., brown rice, whole grains, beans
  • Healthy fats: e.g., avocado, almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews, walnuts, peanut butter, sesame seeds, sunflower seeds

Each meal should incorporate a combination of these sorts of nutritious foods—most of which are delicious, by the way. You're not sacrificing taste by eating healthfully.

The Couch Is Your Enemy

Along with eating better, you need to stay active, even if you can't make it to your regular gym—or any gym, for that matter. Rest assured you can stay in shape by exercising at home with minimal equipment. The best workout machine is your own body, so don't let it sit around collecting dust.

The following workout combines strength and cardiovascular training in one. The only equipment you need is a pair of dumbbells and a chair.

Monday: Lower Body/Legs and Abs
1
SUPERSET
Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.
Standing Calf Raise
3 sets, 15 reps (no rest)
Elbow plank
3 sets, 45 sec (rest 60 sec. )
2
TRISET
Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.
Bouncing lunge
3 sets, 15 reps (left side, no rest)
Bouncing lunge
3 sets, 15 reps (right side, no rest)
Flutter kick
3 sets, 30 sec (no rest)
Bodyweight squat
3 sets, 30 sec (rest 60 sec. )
3
CARDIO CIRCUIT
Perform the exercises in order, with as little rest as possible between exercises and 60 sec. of rest between rounds.
High knees
3 sets, 25 sec (no rest)
Jog In Place
1 set, 20-30 sec (no rest)
Shuttle run
3 sets, 25 sec (no rest)
Jog In Place
3 sets, 20-30 sec (no rest)
Slalom jumps
3 sets, 25 sec (no rest)
Jog In Place
3 sets, 20-30 sec (no rest)
Air Jumping Rope
3 sets, 25 sec (rest 60 sec. )
Tuesday: Upper Body/Shoulders and Back
1
SUPERSET
Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.
Standing dumbbell shoulder press
3 sets, 15 reps (no rest)
Dumbbell bent-over row
3 sets, 15 reps (rest 60 sec. )
2
SUPERSET
Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.
Dumbbell front raise
3 sets, 15 reps (no rest)
Seated rear delt fly
3 sets, 15 reps (rest 60 sec. )
3
CARDIO CIRCUIT
Perform the exercises in order, with as little rest as possible between exercises and 60 sec. of rest between rounds.
Running lunge
4 sets, 25 sec (no rest)
Jog In Place
4 sets, 20-30 sec (no rest)
Shadow boxing
4 sets, 25 sec (no rest)
Mountain climber
Perform at a running speed.
4 sets, 25 sec (no rest)
Jog In Place
4 sets, 20-30 sec (no rest)
Single-cone sprint drill
4 sets, 25 sec (rest 60 sec. )
Wednesday: Upper Body/Chest and Arms
1
TRISET
Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.
Pushups
3 sets, 12 reps (no rest)
Dumbbell Biceps Curl
3 sets, 12 reps (no rest)
Double-arm triceps kick-back
3 sets, 12 reps
2
CARDIO CIRCUIT
Perform the exercises in order, with as little rest as possible between exercises and 60 sec. of rest between rounds.
Single-cone sprint drill
5 sets, 25 sec (no rest)
Jog In Place
5 sets, 20-30 sec (no rest)
Shadow boxing
5 sets, 25 sec (no rest)
Jog In Place
5 sets, 20-30 sec (no rest)
Lateral hop
5 sets, 25 sec (no rest)
Jog In Place
5 sets, 20-30 sec (no rest)
Lateral Shuffle
5 sets, 25 sec (rest 60 sec. )
Thursday: Lower Body/Abs and Legs
1
SUPERSET
Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.
Sit-up
3 sets, 25 reps (no rest)
Wall sit
3 sets, 30 sec (rest 60 sec. )
2
TRISET
Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.
Lying Leg Raise
3 sets, 30 reps (no rest)
Barbell back squat to box
Perform with dumbbells if barbell in unavailable.
3 sets, 20 reps (no rest)
Ab bicycle
3 sets, 25 sec (rest 60 sec. )
3
CARDIO CIRCUIT
Perform the exercises in order, with as little rest as possible between exercises and 60 sec. of rest between rounds.
Shuttle run
4 sets, 25 sec (no rest)
Jog In Place
4 sets, 20-30 sec (no rest)
Shadow boxing
4 sets, 25 sec (no rest)
Jog In Place
4 sets, 20-30 sec (no rest)
Mountain climber
Perform at a running speed.
4 sets, 25 sec (no rest)
Jog In Place
4 sets, 20-30 sec (no rest)
High knees
4 sets, 25 sec (no rest)
Jog In Place
4 sets, 20-30 sec (no rest)
Lateral hop
4 sets, 25 sec (rest 60 sec.)

Transform your body online with Obi Obadike's Perfect Anatomy Online Coaching/Training Program.

About the Author

Obi Obadike, M.S.

Obi Obadike, M.S.

Obi Obadike, M.S., is a celebrity trainer and fitness author who holds a Master of Science degree from the University of Phoenix (Phoenix, Arizona).

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