Uploaded May 2021 | Updated September 2026, 1 hour ago
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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: youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS
WEEK 1
15-Minute Gentle Morning Stretch: youtu.be/fTuEG7MYqbI
15-Minute Firm & Flat Abs: youtu.be/jEED_shbms4
15-Minute Standing Ab Exercises: youtube.com/watch?v=OPNNA5IEKTk
Low Impact Knee Friendly Beginner Workout: youtu.be/DUSEIGMAQco
15 Minute Express Morning Workout to Boost Metabolism: youtu.be/hJDCqq7s7XA
WEEK 2
30-Minute Low Impact Bodyweight HIIT: youtube.com/watch?v=LI9yb8HRkRo
Fat Burning Walking Waistline Challenge: youtu.be/mLzCVfSsK9Q
Get Strong! No Weights Strength Training at Home: youtu.be/LhhWNixj5zE
30-Minute Toning Chair Workout: youtu.be/VmrjukolSAo
WEEK 3
35-Minute Total Body Strength Training with Dumbbells: youtu.be/9GASeOEr0Hk
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*): youtu.be/vrfpqgev0ZE
40-Minute Total Body Strength Training (Low Impact): youtu.be/mwUcAe6ABI8
Low Impact CORE Functional Training (No Weights, No Jumping!): youtu.be/s4swVrc3fYA
WEEK 4
Intense Cardio & Core Kickboxing: youtu.be/035mDnFLvJ0
500 Plank & Crunch Challenge: youtu.be/r5QtfrmH4-Q
No Equipment Strength & Explosive Cardio (Burn & Build): youtu.be/7e37GVeWVss
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) youtu.be/TfvZpZ8a5Zg
________________
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.
Stay connected and follow me:
Joanna Soh:
joannasoh.com
instagram.com/joannasohofficial
facebook.com/joannasohofficial
youtube.com/user/joannasohofficial
twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
instagram.com/fio.app
facebook.com/fioapp
________________
Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh
Download My Fitness App & Get 25% Off All FIO Premium Plans: fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: bit.ly/SUBJoannaSoh | Follow my IG: instagram.com/joannasohofficial
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: youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS
WEEK 1
15-Minute Gentle Morning Stretch: youtu.be/fTuEG7MYqbI
15-Minute Firm & Flat Abs: youtu.be/jEED_shbms4
15-Minute Standing Ab Exercises: youtube.com/watch?v=OPNNA5IEKTk
Low Impact Knee Friendly Beginner Workout: youtu.be/DUSEIGMAQco
15 Minute Express Morning Workout to Boost Metabolism: youtu.be/hJDCqq7s7XA
WEEK 2
30-Minute Low Impact Bodyweight HIIT: youtube.com/watch?v=LI9yb8HRkRo
Fat Burning Walking Waistline Challenge: youtu.be/mLzCVfSsK9Q
Get Strong! No Weights Strength Training at Home: youtu.be/LhhWNixj5zE
30-Minute Toning Chair Workout: youtu.be/VmrjukolSAo
WEEK 3
35-Minute Total Body Strength Training with Dumbbells: youtu.be/9GASeOEr0Hk
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*): youtu.be/vrfpqgev0ZE
40-Minute Total Body Strength Training (Low Impact): youtu.be/mwUcAe6ABI8
Low Impact CORE Functional Training (No Weights, No Jumping!): youtu.be/s4swVrc3fYA
WEEK 4
Intense Cardio & Core Kickboxing: youtu.be/035mDnFLvJ0
500 Plank & Crunch Challenge: youtu.be/r5QtfrmH4-Q
No Equipment Strength & Explosive Cardio (Burn & Build): youtu.be/7e37GVeWVss
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) youtu.be/TfvZpZ8a5Zg
________________
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.
Stay connected and follow me:
Joanna Soh:
joannasoh.com
instagram.com/joannasohofficial
facebook.com/joannasohofficial
youtube.com/user/joannasohofficial
twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
instagram.com/fio.app
facebook.com/fioapp
________________
Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh
