Many people are currently spending more time indoors that they have for years due to the Coronavirus epidemic.

While this has many benefits, such as spending time with family, it also makes it a lot harder to stay active and meet your fitness goals.

Therefore, I’ve come up with my top 7 tips on how you can stay active and still lose weight, even while you’re stuck at home.

Tip 1: Consistency

Before even talking about exercise, it’s important to quickly address consistency.

Whatever programme you follow, applying the principles over a long period of time is the key to getting any kind of results.

Losing weight is not something that should be looked at as a short term fix, and it is ultimately a combination of correct dieting as well as regular exercise.

The main reason people fail to lose weight, whether they are stuck at home or not, is because they fail to stick to a plan consistently. 

So, make sure you have a clear objective, make a commitment to it, and follow through on the actions necessary to achieve it.

Tip 2: Measure Your Calories

The next most important thing is that you monitor your calories.

Most people have no method of tracking what they eat, and they assume that by “eating healthily” they will lose weight.

But, you would probably be surprised that some things you are eating that are supposedly healthy are making it much harder to lose weight.

Although total calories varies based on your build and genetics, the quality of those calories does matter.

Therefore, I recommend downloading a simple app such as MyFitnesspal and get into the habit of logging everything you eat (and be honest)!

You’ll probably be surprised how much you are eating and, once you make small adjustments, you will start seeing big differences.

Tip 3: Drink Lots of Water

Drinking water is one of the most underappreciated ways to lose weight.

You should be drinking 3 litres of water per day.

Most people only get 1-1.5 litres and are therefore chronically dehydrated most of the time.

When you’re dehydrated, your body is not able to function properly in terms of recycling toxins from the body. Therefore, they remain in your system, causing inflammation and weight gain.

Forget about exercise – if you simply implement steps 1, 2 & 3 every day for 2 weeks, you will almost certainly start to see immediate results.

Tip 4: Just Get Moving

‘Exercise’ is a very loose term, but at a fundamental level what it really means is movement.

One of the key issues with being stuck at home is that you’re probably not moving around very much.

Movement is key for two reasons:

  1. Burning calories
  2. Ensuring proper bodily functions by turning on your systems.

If you don’t move, your body simply goes into stand-by mode.

Think about a car – if you accidentally leave the battery running, but not actually going anywhere, the battery will do.

It’s the same with your body. You need to keep moving so your systems work properly and can use the fuel (calories & water) that you are feeding it effectively.

A goal I always keep in mind is 10,000 steps.

If you can hit this target every single day, then you are moving enough for everything in your body to be working properly.

My preference is to do this first thing in the morning to give myself an energy boost before I start the day.

Tip 5: Focus on Separate Body Parts

This is where we now move into the realm of real exercise. And by exercise, I mean specific movements designed to put pressure on specific parts of the body.

Honestly, exercise is about building strength and muscular tone. 

If you just want to lose weight, doing tips 1-4 will be more than sufficient.

However, if you can’t get outside to walk each day, then exercising each body part individually is another good way to meet your movement quota for the day.

To think about this properly, you need to break your body up into different parts.

These are:

  • Upper back
  • Lower back
  • Arms
  • Shoulders
  • Chest
  • Torso
  • Obliques
  • Front legs
  • Back legs
  • Bum

What you want to do is find a separate exercise for each body part and focus on them individually.

There are plenty of examples online – just go on Youtube and search “[body part] isolation exercise”.

Listing them all here is too much detail for this post. If you want to download my full gym routines you can do so here.

However, a simple example would be bicep curls. This exercise lets you put pressure on your biceps, while everything else stays neutral, so you can make gains in that specific area.

Tip 6: Get Creative with Equipment

Isolating each body part is easy to do when you have a fully equipped gym.

However, at home it can be difficult, so you need to get creative.

Ideally, you need to get the following pieces of equipment:

  • A set of dumbells
  • A kettlebell
  • Resistance bands

If you can get one or all of these – then you’ve got everything you need to do an effective workout from home.

However, if you can’t, then alternative options include:

  • Heavy rucksack

This may sound strange, but they are actually very versatile pieces of equipment.

  • 1.5-litre water bottles

Great for bicep curls (and staying hydrated!)

  • Sofas

You can use them for doing step-ups, and if you pull two together then you can even do tricep dips with one hand on each.

The final this is simply using your body itself.

Bodyweight exercises like planks and squats are very effective. Again – go on Youtube for more detail.

Tip 7: Cardio

Finally, if you’re still struggling to shift those pesky extra pounds, nothing sheds calories better than some good old fashion cardio.

I like to use a mix of steady-state, medium-length runs between 5-10k once per week, as well as shorter, more intensive HIIT sessions.

If you can work this into your routine, you’ll definitely start to see a drop in your weight.

However – be careful! Too much heavy cardio will make you want to binge on carbs more, and also increases your need for a good recovery.

So, if you’re doing a lot of cardio but not tracking your food or sleeping properly, you will still face weight gain issues.

This is a problem that many people face without even realising it.


Losing weight at home doesn’t have to be difficult.

In fact, it can be remarkably easy if you follow the fundamentals of:

1. Consistency

2. Calories

3. Water, and…

4. Movement

If you want to push things up a notch, you can then experiment with:

5. Body part exercises

6. Different types of equipment

7. Additional cardio

However, keep in mind that the most important thing is to set realistic goals, map out how long they will take to achieve, and then consistently follow through on the actions necessary to achieve them.


I hope you enjoyed this article!

If you’re interested in learning more about how you can optimise your fitness, you can download all my fitness resources completely free at the bottom of this page.

Also, if you want to work with me directly, you can join my course Fitness Mastery, where I show you how to achieve your own fitness transformation and guide you each step of the way.


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