In this 10‑minute, follow‑along video recorded on March 17, 2020, Daniel Bourke leads viewers through a low‑intensity Tabata‑style bodyweight workout designed for people stuck at home during the COVID‑19 pandemic. He explains that brief, moderate exercise can boost the immune system without compromising it, and frames the session as a way to break up long periods of sitting. The routine consists of five movements – push‑ups, kick‑sits, mountain climbers, lunges, and bodyweight squats – performed for 30 seconds followed by 30 seconds of rest, repeated for ten rounds (two full cycles of the five exercises). Throughout the session, Bourke offers modification options (e.g., knee push‑ups), tempo variations, and safety reminders such as avoiding face‑touching, washing hands, and not overexerting. He intersperses light commentary about the pandemic, personal observations, and encouragement to stay active, move freely, and even dance while alone. The video concludes with a brief recap, a reminder that the workout can be done anywhere, and a final motivational note to stay healthy and keep moving.
Chapters
Hello everyone, welcome. I'm Daniel Bourke and I'm on home arrest, well, self-distancing, or what's it called? Social distancing because of the ongoing pandemic. So I hope wherever you are in the world, you're keeping safe, you're staying moving, and that's what this video is about, is to do some reps for 'rona. That's what we're calling it. So we're going to do a little 10-minute session. I hope you can follow along. If you're staying at home like me, I spend a lot of time sitting down at this desk And so what this 10-minute workout is supposed to do is just to get the body moving. It's not going to be too intense because, as you know, if you do too intense exercise, your immune system goes down. But if you do a little bit, it boosts your immune system, helps your defense against coronavirus and other illnesses, whatever. So let's get started. We've got 5 simple ones. We've got push-ups, kick sits, mountain climbers, lunges, and bodyweight squats. So that's 5 exercises. We're going to do 10 rounds, so through those 2 twice. All right. Starting your Tabata workout. Get ready. And so what we're going to do is 30 seconds of movement, 30 seconds of rest. So the first one is push-ups. Now again, we're not going really fast. We're just keeping it active for 30 seconds. And if you can't do regular push-ups, you can go on your knees and do something like this, as long as you stay moving for 30 seconds. That's it. Keep it up. Rest. Beautiful. So that's, that's number 1 done. You know, we tried to do a video like this before, but I went through the exercises once instead of twice. So this time we're going to make sure. And while you're resting, you can keep moving, maybe even do a little dance while you're inside. Call it the self-isolation dance because no one's watching, right? You can just move how you want. Alright, ready? What do we got? Exercise. Kick sits now. So 2 hands on the ground, we're going to bring 1 foot through, sit down. Up, back to like this bear crawl position, other foot through. Again, nice and slow, right? We're just trying to get moving, get the body active. If you've been sitting down like I have, your hips might be nice and tight, so this is probably going to be a little bit of a relief. Try to keep both hands on the ground. Rest. Beautiful. You know, despite of everything that's going on, I've kind of, I've been browsing the news and watching it and just seeing what's happening. I've never felt a global energy of what I felt now. I feel like, of course, it's going to get worse before it gets better, but I feel like we're sort of at the moment hitting the point. I mean, today is whatever it is, March 17th. We're hitting the point where the whole world is getting together and taking on this virus. Exercise. So we're going to do mountain climbers now for 30 seconds. So this is starting like a plank position, up, back, up, back. And now if you want, you can go faster, so not even resting. But remember, we're not trying to overexert ourselves, right? We're just trying to get moving, get a little bit of a sweat, get the blood pumping. Rest. Wonderful. Okay, so we got 3 sets down. We'll rest for 30 seconds. Stay, stay mobile, stay moving. This is something, if you're following along, you can do this anywhere, right? You just need a patch of ground. I'm doing this in my bedroom/home office. It's a great way to just break up the day. You only really need to do something like this once per day. So that's what I might do. Yeah, just 10 minutes every day. Exercise. We have lunges. We're gonna go left, right, left, right, left, right. That's it. Cameraman sneezing. You don't have Corona, do you, mate? Oh, another tip, make sure you're not touching your face. Rest. You know, so that's lunges done. You know, I went the other day and I was specifically trying not to touch my face, but then I realized how often you just walk around touching your face because that's the advice people are giving, right? It's like, wash your hands, of course. Singing, "If you're happy and you know it, wash your hands." That's what I've been doing. And then avoid touching things, avoid touching your face. How often do you touch your face? For me, it's a lot. Exercise. All right, well, that's it. Set 5, bodyweight squats. So you could go just straight up and down, or you could go down and hold and back up. So let's do that, down and hold Back up. We'll change the tempo. So now, down, up, down, up, down, up, down, up, down, and hold, hold. That's it, hold it to the end. Rest. Back up. Wonderful! So there we go, we are 1 round through of the 5 exercises, so about halfway through. The 10 minutes. Next, we're going to go back through, so back to where we started. So we'll have push-ups next. Keep moving, keep breathing, stretch it out if you want in between. Exercise. Back into push-ups. Down, up. Once again, we could do a fast tempo Or we could do a slow tempo. That's it. Fast. Slow. Beautiful. I'm feeling good already. I'm getting a little bit of a sweat. I'm keeping it— that's what we're going for, right? There's just a little bit of a sweat, a little bit of movement. I mean, being locked indoors isn't too bad. You get to read the books you always wanted to read. You get to work on the projects you wanted to work on. You get to do little mini workouts in your bedroom. You get to dance without anybody seeing. So we're back to kick sits. Exercise. So this is two hands on the ground. One leg through, sit on the ground. Now again, you could go fast, slow. That's one caveat of working out in your bedroom, you got to be careful of kicking your bookshelf. That's it, few more. Control it, kick through, sit down. Rest. Good work, everyone. I'm having fun. You having fun? So what are we up to? Push-ups, kick sits. We got mountain climbers next. Mountain climbers. You know, that was one of the things I wanted to do before I was 26, was climb to the top of a mountain and sleep on the top. Didn't get it done. Me and my friend tried to climb it. But there was lightning that night, so we didn't want to sleep on there while it was lightning. Exercise. Mountain climbers. Up, back, up, back. Now fast. Up, up, up, up, up. Slow. Up, back, up, back. Fast. Up, up. Nice. Slow it down. That's it, hold it there. Rest. Beautiful. All right, we've got 2 more lunges. We might mix these lunges up, you know, instead of just going back and forth, we might add a little spice in there. So if we can go sideways, oh, what's going to happen here? So where— if you're watching this, where do you live? How are things in your country? I mean, Australia, our case has doubled overnight, almost. Exercise. So we're going to go backwards to the side, backwards to the side, backwards lunge to the side. That's it. Still keep the head forward, but we're just taking a backward sidestep. Keep moving. That's all we're focused on here, is just to keep moving. Whoa, nearly lost balance there. Oh, I'm feeling good. How are you feeling? So we've got one more, finish her off, the bodyweight squat. Went for a walk this morning, got some sunshine. That's another good thing, is that sunshine is like nature's disinfectant. So get some sun on your skin. You could complement this 10-minute workout with a 10-minute walk. Exercise: bodyweight squats. Let's finish this off. Hope you're following along. Down, up, down, Up. That's it. We're going to just go all the way through here. You can hold it if you want, but we're going down and up the whole time now. Keep it easy. Keep moving. That's it. Rest. Oh yeah. Look at that. I believe we are done. 10 sets. Can we get a confirmation from the cameraman, make sure we been through twice this time? As I said, we did film a version of this before, but I decided to cut the video short after we only went through for one round. So I hope you followed along. If you did, we're, we're just soaking up the last 10 seconds or so of rest. That was 10 simple bodyweight movements that you can do anywhere just to get moving. Remember, Victory, there we go. We got a victory thanks to the Tabata timer. Done, good workout. You spent 10 minutes 7 seconds exercising. Whoa, 10 minutes 7 seconds. So, again, the idea there was to just work up a tiny little bit of a sweat. Oh my God, touched my face. Don't touch your face if you're sweating afterwards. But the goal there was just to keep moving, get a little bit active, break up the day if you're spending all the time sitting down. These exercises are something that you can do anywhere. Of course, go at your own tempo, and if you can't do this sort of movements, You can substitute it with whatever you sort of like. But stay alert, stay healthy, and if you're happy and you know it, wash your hands. We'll see you next time.
