How to stay active and healthy at home - Ultra White Collar Boxing


Stay active at home

How to stay active and healthy at home

During these unprecedented times a lot of us are finding ourselves at home, either working from home or self-isolating, so it’s important to keep active and healthy.

In times like these the mental and physical health benefits of exercise are so important so it is key to find new ways of keeping active whilst staying safe at home.

Everyone makes excuses not to exercise, being too busy is normally the most popular. Now everyone can make time to exercise.

It’s important to make sure you set a routine in your day to day life, wake up as you normally would at a sensible time and start your day. This will help you feel motivated instantly and ready for the day. If you are working from home you have choices, you can:

  • Treat the day as you normally would when you are going to work and work your set 9am-5pm.
  • Wake up > exercise > get dressed > have breakfast > work
  • Wake up > work > exercise as a break > work
  • Wake up > work > exercise in the evening

The world is your oyster now, no meetings to make, no time constraints so do something for you, GET FIT & HEALTHY.

Use this extra time at home to get more inventive in the kitchen, you have more time so why not use it to cook (or learn to cook) something new and healthy for you and the other members of your household.

Healthy meal plans

Dedicate time every day to exercise, this can be used for running or for a workout in your garden or your living room. Do this when it works for you, if you feel motivated do this first thing in the morning, if you don’t have time in the morning, do this in the evening.  Try something new, there are lots of YouTube tutorials and workouts you can use so why not give Yoga a try or try HIIT training.

When exercising its important to make sure you warm up before and cool down and stretch afterwards. We’ve put together a few examples of workouts you can do at home

Workout 1

Every minute on the minute (EMOM)
15 x Press ups
15 x Sit ups
15 x Burpees
Repeat x 10 = 30 minutes in total

Workout 2

As many rounds as possible (AMRAP)
10 x Squats
10 x Sit ups
10 x Squat thrusts
10 x Burpees
20 minutes on the clock

Workout 3

3 minutes to complete the following exercises:
15 x Burpees
15 x Press ups
15 x Sit ups
15 x Squat thrusts
Repeat this 3-minute set 10 times

Keeping fit and healthy

When taking part in UWCB we provide you with 8 weeks of FREE training and you get to take part in a huge event, raising money for Cancer Research UK. Sign up for our next events at