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Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh
This video is meant to offer you a guideline on how you can get back into exercising after Covid-19, for those who have had mild to moderate symptoms. While exercise is important for your health and recovery journey, it is also essential to AVOID pushing yourself too far. Doing so could slow down your recovery or cause your symptoms to worsen by increasing the levels of inflammation in the body. So listen to your body, take it slow, and follow these 4 phrases by gradually reintroducing exercise into your routine.
If at all you have any concerns, ALWAYS refer to a health care professional for advice.
I’ve included 4 exercises for each week, a total of 4 weeks. Try to exercise at least 3 – 4 times weekly. All the workouts are home-based with minimal equipment.
Here’s the playlist with all the workouts in order:
WEEK 1
15-Minute Gentle Morning Stretch:
15-Minute Firm & Flat Abs:
15-Minute Standing Ab Exercises:
Low Impact Knee Friendly Beginner Workout:
15 Minute Express Morning Workout to Boost Metabolism:
WEEK 2
30-Minute Low Impact Bodyweight HIIT:
Fat Burning Walking Waistline Challenge:
Get Strong! No Weights Strength Training at Home:
30-Minute Toning Chair Workout:
WEEK 3
35-Minute Total Body Strength Training with Dumbbells:
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*):
40-Minute Total Body Strength Training (Low Impact):
Low Impact CORE Functional Training (No Weights, No Jumping!):
WEEK 4
Intense Cardio & Core Kickboxing:
500 Plank & Crunch Challenge:
No Equipment Strength & Explosive Cardio (Burn & Build):
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!)
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #postcovidexercise #covid19
I’m a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
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Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh
31 comments
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Omg you did it!! Thank you so much. Was waiting for this
https://youtu.be/Mz4X4s2H0s8 – here is pull ups bar installation video
Mam…
my height 5.4…wt is 50…age 37
I have a saggy belly bcz of deliveries
..i want to fix it ,,plz help me to do exercises at home
GREAT VIDEO HERE!!! I Like It!👍👍👍👍👍
I love all of your exercise. Can you make some exercise vedio on sagy and havy brest.i am just 20 but i am facing these problems. And i am very insecure about these thing.😭
Thank u Joanah,I have pcod, I will try ur excersie in 2018 , & i loss my weight 10 killo , now i m 8 mnth old baby girl mother now, thank u soo, sorry to be late,, lovee u soo much, take care urself, & ur family,,❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
even if i dont have covid these workouts will be fine to start out with or should i do like the beginners ones??
This is true those who are active are less effected by covid like me I also was covid positive but I only feel it only for 2days after that I am totally normal…I have cooked, doing exercises, and did all the home works
Do we Have to do All Those week:1 workouts in one day for 3 days?
From DR, we are doing loosing weight 2.0. My wife and I lost 20 pounds last year during lockdown. We are at it again after gaining 10 pnds each, thank you for your inspiration. May the Lord Jesus Christ bless you abundantly
Luv u joanna from kerala kochi😘😘😘😘😘😘😘😘😘😘😘😘
#Joanna You Are My Favorite #YouTuber 💋❤️
I am starting this today ❤️
Hi .Joa ….
I just recovered from covid…it was very mild..my symptoms was nose block..
Could u kindly give us a complete set workout….?
Walaupun saya tidak fasih berbahasa inggeris… tapi saya mudah memahami apa yang ms Joanna cakap… Sebab ms Joanna cakap dengan terang dan tenang… Sebijik sebijik perkataan nya… Terima Kasih ms Joanna…
Joanaaaa u r my favorite…especially ur voice ❤❤❤❤ lots of love from India joana🤝🤝
Thank you so much for this. I really needed some advise on what exercises to do after not being able to workout for 3 weeks due to covid.
This video made me cry. I felt really taken care of, for the first time since I had covid19. It took me more than 6 months to recover and I still suffer and feel extremely tired and depressed. I've lost many family members, including my father, due COVID19. I also gained 20 kg. But I'm ready to improve and make my life better. Thanks.
Hello Ma'm Joanna thank you very much for helping us out in our recovery. Ma'm would you mind to make me clear about the post covid workout playlist..i.e.
All those 15 min workouts which is for week 1, has to be perform at one go everyday or do I have to split those 15 mins workouts for each day ?? and also suggest me is this safe for me to start and follow this playlist since I still do have chest pain (not severe) and sometimes a bit of shortness in breathing. Please ans and help me Ma'm. 🙏
It’s great but for someone out there that can’t do the workout at first try, it’s okay don’t push yourself because I’m post covid-19 about 6 days being negative and I’m nearly passed out after 4 mins doing the first workout on first week.
But I didn’t say this program isn’t good, thx for the creator to create it. I just want you guys to know that it’s okay to take a rest in between easy workout and don’t push yourself too hard.
Hi I hope you can also recommend a post recovery workout for elderly and overweight.
Can u make a video on post ceaseran safe workout for moms? 🙏🙏🙏
Following this routine for my Post covid recovery 👍 feeling better ❤️. thanks Joanna dear 😊
Following this routine for my Post covid recovery 👍 feeling better ❤️. thanks Joanna dear 😊
Some very basic covid recovery right after recovery. Very slow and light workout but prepare yourself back to pre covid workout routine.
https://youtu.be/W7SJ06L8pBE
Ma'am can u share work out ideas that how to make a good shaped Butt
I am really sad as I was such a fit person before covid, used to do cardio for 45 mins and also lift weights. But post covid I just wanted to walk to see how am I doing I am very tired and weak 🥺
What about for those who didnt have alot of symptoms,and post covid how long should they wait befote hitting the gym
Why am i trembling?? Help please
I have been so lethargic and haven't been keeping with my diet or exercise since I had covid back in February. I just have to have the patience to start slow. Thanks!