If you’re waking up to face our fourth lockdown in Melbourne this week, I feel your pain. Over the weekend, I noticed a large number of people walking the streets and heading to the park to soak up the sunshine and get that permitted exercise.

It occurred to me that many people might be wondering how to get the best out of this time now that you’ve committed to it.

So here’s my best advice to help you stay healthy, physically and mentally, during lockdown. These are my top tips to make the most of the two hours we’re permitted to exercise outdoors during COVID-19

Before You Start: Be Clear About Your Goal

Before you jump into your workout, stop and think about what’s appropriate for you.

What do you actually want to use your two hours for?

Your goal might be:

• Weight loss
  
• Building muscle
  
• Improving bone density
  
• Enhancing cardiovascular fitness
  
• Boosting mental health
  

Let’s go through each one.

If you’ve been following me for a while, you’ll know what I’m about to say:

If you need to exercise to lose weight, your approach to nutrition is wrong.

So that’s the first one sorted. Don’t exercise to lose weight.

If you don’t understand why, reach out, I’ll explain. Book a discovery call.

Build Muscle Without a Gym

Building muscle is absolutely possible even when you can’t access a gym.

Here are some ways to do it (this is general information, not medical advice):

• Walk with a weighted backpack. Add load on flats, hills, or stairs. No pack? Grab two 5kg rice bags with handles.
  (Note: don’t eat the rice, that’ll just spike your blood sugar and lead to weight gain.)
  
• Do bodyweight exercises. Use Mark Sisson’s Primal Essential Movements as a base: squats, push-ups, planks, pull-ups.
  
• Stay consistent. Three focused sessions a week will do more for your strength than random high-intensity efforts.
  

Read more about the power of strength and gym work in Triathletes: Embrace the Gym, Not Fear It.

Improve Bone Density

As we get older, bone density matters more than ever. It keeps us mobile, balanced, and strong.

If you haven’t had a DEXA scan, consider one, it’s the best way to check your bone health. If your Doctor won’t approve one get onto on of those body scan machines at the gym they are pretty accurate. If you want to buy a set of really good scales let me know I can get you a great price through my contacts.. (insert link to email me)

Here’s how to improve it:

Weight-Bearing Exercises

Walking, hiking, climbing stairs, playing tennis, or dancing, all great.

If you’ve got a tennis court, go for it. Sports like basketball, netball, and cricket are also fantastic because they involve jumping and running.

Resistance Exercises

Lifting weights strengthens both muscles and bones. If you can’t access a gym, try plyometrics, controlled jumping and explosive movements that challenge your tendons and ligaments.

A few examples:

• Squat Jumps – 2–3 sets of 10 reps
  
• Burpees – 2–3 sets of 8–12 reps
  
• Box Jumps – 2–3 sets of 8–12 reps
  
• Stairway Hops – hop up on one leg, walk back down, switch sides
  

Be careful if you’re new to exercise or have injuries. Plyometrics put stress on joints and require base strength. Start low and progress slowly.

Improve Cardiovascular Health (Without Overtraining)

Now this one’s controversial.

The “fitness”, or as I like to say, sickness, industry wants you to believe you need to smash yourself for two hours and push your heart to the limit. But what does that actually achieve?

Mostly, it spikes cortisol, your primary stress hormone, and most of us already have too much of it.

Cortisol stops your body from burning fat as fuel, promotes inflammation, and can lead to fat gain around the belly (visceral fat).

Let’s break this down.

Why Too Much Cortisol Hurts You

Chronic stress and high cortisol lead to:

• Fat storage (especially in the abdomen)
  
• Blood sugar spikes and insulin resistance
  
• Increased appetite and cravings
  
• Muscle loss and poor recovery
  

This is why you shouldn’t exercise hard to lose weight. It creates more stress and hormonal chaos. The real solution is still nutrition. For context, read Calories In, Calories Out and Why Do We Get Fat?.

Train Smart with MAF (Maximum Aerobic Function)

Get out and walk the dog for 2 hours (make sure you pick up its poop…Ride your bike comfortably witSo, what the hell should you do instead to improve cardiovascular health?

Start with the MAF method:

180 – your age = your maximum aerobic heart rate, that is the maximum aerobic HR your range is a 10 beat range 

That’s the heart rate you should stay under for most runs, walks, or rides.

For example, if you’re 50 years old, aim for a heart rate between 120-130 bpm.

Use a chest strap (more accurate than wrist sensors) or count your pulse manually for 15 seconds and multiply by four.

This keeps you in your aerobic zone, where you burn fat efficiently, build endurance, and recover faster.

The results speak for themselves. I use this method, so did six-time Ironman World Champion Mark Allen.

I’m not an Ironman champion, but at 56, I can run:

• Park Run in 20:34
  
• 10km in 40:23
  
• A marathon in 3:26, all with an average HR of 125.
  

That’s metabolic efficiency in action.

Learn more in Fat Adaptation for Endurance Performance.

Improve Mental Health with Movement and Breathwork

This is the big one, the mental side.

Movement isn’t just physical; it’s emotional therapy.

So, what can you do?

• Walk your dog for two hours (and yes, pick up its poop).
  
• Ride your bike, comfortably, not competitively.
  
• Do yoga in the park with a mat and some sunlight.
  
• Try breathwork or meditation. I recommend guided meditations by Richard Gibson, they’re in my app.
  

Breathwork Basics

A simple technique:

• Breathe in through your nose for 4 seconds
  
• Exhale through your nose for 4 seconds (then 6, then 8 as you progress)
  
• Do 10 rounds per set
  

This activates the parasympathetic nervous system, calms your mind, and resets your mood.

Start with 15 minutes a day. Add it after a walk or yoga session.

Read Choose Your Mindset for more on managing your inner state.

The Silver Lining

Let’s hope this lockdown ends soon. But maybe it’s also a circuit breaker, a chance to finally look after yourself better.

Use this time to build habits that last:

• Move daily, even if it’s just walking.
  
• Eat real, nutrient-dense food.
  
• Prioritize sleep.
  
• Manage stress and breathe.
  

If you do that, you won’t just get through lockdown, you’ll come out of it stronger, calmer, and in control.

FAQs

Q: How long should I train each day during lockdown?
Two hours is more than enough. Focus on form, recovery, and breathing, not punishment.

Q: What’s the safest way to improve heart health?
Train below your MAF heart rate. It builds endurance and burns fat without stress.

Q: Can I build muscle without a gym?
Absolutely. Use bodyweight resistance, carry loads, or try primal movements.

Q: How can exercise improve mental health?
Movement, breathwork, and sunlight all lower cortisol and boost serotonin.

Key Insights

• You can’t out-exercise a bad diet.
  
• Building strength doesn’t require a gym.
  
• Cardio should improve health, not stress your system.
  
• Breathwork and calm movement restore balance.
  

Lockdown is an opportunity to rebuild, not just survive.