By now, you’ve probably accepted all the workout challenges you’ve been nominated in on social media. You’ve probably tried your hand at different workout routines, joined e-workouts and online yoga classes, or found an exercise that’s perfect for you (congratulations!). But before you carry on towards your #fitnessgoals, step back with us a bit and find out how much working out you should do when you’re following a sedentary lifestyle and why it’s important.

According to the World Health Organization (WHO), a person needs at least “150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both.” This is because self-quarantine often results in low levels of physical activity. Inactivity poses health risks and decreases a person’s well-being and quality of life. “Self-quarantine can cause additional stress and challenge the mental health of citizens. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time,” WHO states. Thus, an average person needs at least 21 minutes of moderate exercise a day to stay healthy, strengthen the immune system, and reduce the risks of contracting viruses or diseases. 

Now that we know 21 is our golden number, you might ask: “What types of workouts can I do in 21 minutes?” Whether you’re a beginner, an intermediate gym-goer, or a seasoned gym rat, here are some workouts you can try at home.

Beginner

If you’re at square one, your best bet is Jane Fonda’s Walking Cardio Workout. This increases your heart rate slowly and helps your body get accustomed to physical activity.

Another great workout routine you can follow is by Ashley Blake Greenblatt, a certified personal trainer and wellness coach. In a feature for The Philadelphia Inquirer, Ashley shared a great fitness program you can complete in 21 minutes! It’s perfect for you and your family to enjoy. View the article here.

Silver Sneakers is an exercise program made for the young at heart, but you’ll find a lot of workout routines perfect for beginners of all ages on their YouTube channel. Here’s one you can try.

Intermediate

If you already hit the gym every now and then, try Denise Austin’s Ultimate Fat Burn Workout. It’s a metabolism-boosting sesh that burns calories through a series of explosive cardio exercises. 

Wanna focus on those abs? The BeFit Cardio Ab Blast Workout will give you the much needed toning for your abdomen plus the perfect cardio routine to burn calories.

If you are transitioning from beginner to intermediate, you might want to try Jane Fonda’s Total Body Workout. This is a great way to level up your workout routine because it helps improve posture, activate the core, and tone the arms, legs, butt, chest, and back. Try it here.

Advanced

If you’ve been working out religiously for years, it’s unlikely that any of the above workouts phase you—but just in case you’re looking for suggestions, we have some leads for you:

Fat-Burning Workout by Body Shape. This total body workout will push you to the limits. No need for equipment. You just need strength and motivation to finish the workout in the shortest possible time.

Need more challenge? Try the Massive Calorie Burn by Jordan Yeoh Fitness. It’s a 20-minute nonstop workout that targets the muscles and keeps your heart rate pumped.

Ready for some high-intensity cardio? Then this 30-minute HIIT Cardio Workout by trainer Lita Lewis is perfect for you. Feel the burn here: 

Bonus: Wanna be a badass and try Arnold Schwarzenegger’s home workout routine? The former California governor and professional bodybuilder took to Twitter to teach  everyone that you can stay fit while stuck at home. “There a lot of things we can’t control during this crisis, so we need to focus on what we can control. I wrote up my old no-gym required workout for all of you, as promised, because we can control our fitness,” Schwarzenegger writes. We’re gonna call this one ‘The Terminator Workout.’ Try it here.

Remember, Belo Beauties, it only takes 21 minutes… 

…21 minutes out of 1,440 minutes in a day to stay fit and healthy. 

Time to get up from that couch and hit ‘Start’ on that workout timer.