If your gym is closed and you are looking for a fun, effective way to stay in shape, tune into Instagram live today at 2pm and follow @PhilFit.

As one of South Florida’s most well-known personal trainers, Phil ‘Fit’ Williams is doing his part for Palm Beach County by offering a free 30-minute training session where he will lead Tyler Cameron (of Bachelorette fame) and other local fitness fanatics in a series of body-weight and HIIT-based workouts—all of which you can do right from home.

Practicing responsible social distancing does not mean you need to fall out of shape or put on the dreaded #quarantine15. Now is the last time you want to neglect your health!

Working Out at Home

Like any habit, after we get used to working out at the gym, we forget how to exercise without it. But there are plenty of ways to stay fit that don’t involve a squat rack.

Some of the best body-weight exercises include:

Jumping jacks are a classic exercise that simply gets the job done. You can try doing timed sets or count the number you do. Depending on how good of shape you are in try going for four sets of anywhere from 25 to 500 jumping jacks and do walking lunges in-between for a great lower body burn.

Pushups work, plain and simple. You may have to distribute multiple sets of pushups throughout the day, but one goal you can set for yourself during this time of self-quarantine is to triple or even quadruple the number of pushups you can do in a single day.

Air squats work your quads, calves, glutes, and even your hamstrings. If you feel up to it, add a jump in-between each rep. If not, just stick to 4-sets of 10 reps or more.

Jogging gets a bad name these days. While it’s true that jogging is not the most effective fat burning exercise, it still does burn calories and is very good for the health of your cardiovascular system.

A favorite among CrossFiters, Burpees are an intense HIIT exercise that works your whole body. If you've never done them before, you'll be surprised at how difficult just a few burpees can be.

If fat-burning is what you’re after, bounding and sprints or other HIIT-based exercises are the way to go.

For information on staying in at home shape, click here.

What is HIIT?

HIIT, or high-intensity interval training, is a workout method where—rather than doing sustained, low-intensity things like jogging—you go all-out, and give as much effort as possible using quick, intense bursts of energy, followed by short, recovery periods.