The isometric exercise system has been successfully trialled and deployed for employees by the National Health Service (NHS) Innovation Team in Greater Manchester, England. The authors, Brian Sterling-Vete and Helen Renée Wuorio, worked closely with the NHS Innovation Team to create a practical and effective system suitable for virtually anyone, even if they wish to exercise discreetly while at work to save valuable after-work time. In 2020, the world was forever changed by the emergence of a deadly new virus. Overnight, millions were forced to practise social distancing and abandon crowded spaces to curb its spread. Among the hardest-hit were those who loved to train in gyms, because they were abruptly shut down. This left countless fitness enthusiasts scrambling to adapt, many of them confined to small spaces with limited exercise options. Science had already shown that prolonged training, especially among endurance athletes, increases susceptibility to illness, particularly upper respiratory tract infections—the very area where the virus first strikes. While extreme overtraining is uncommon for most people, choosing an exercise system that is both effective and minimally taxing on the immune system is a smart approach. The solution? Isometric exercise. It offers an intensity that can be tailored to any fitness level, making it suitable for both beginners and elite athletes. More importantly, it is brief, significantly reducing the risk of immune suppression caused by excessive exercise. The Zero-Footprint Lockdown Workout provides 10 essential total-body exercises designed to be performed in even the smallest of spaces. If you can stand and sit, you can complete a powerful workout in just 70 seconds a day! Isometric exercises can be performed with or without equipment; however, to make things easier and more fun, we suggest the required equipment: 2 x Iso-Bows, available on Amazon.