If you're stuck at home, you may find yourself scrambling to find at-home workouts to do to stay fit and healthy until you get back to your normal workout routine.
If you think you need to go out and buy a ton of equipment for a make-shift home gym, don't worry. A good home workout doesn't require hundreds of equipment options. It's easy to get in an effective, sweat-inducing, full-body workout right from the comfort of your own home with only your bodyweight. From cardio to strength training, there's something for everybody to do at home.
Times are tough, but now is not the time to scrap your workout. Even a short 20-minute sweat session will lift your mood. Stay strong and stay well, friends!
MORE: Best Workout Mirrors for Virtual Training
Simple Lower Body and Core Circuit
Do 10 slow and controlled reps for each exercise unless time is indicated. Repeat the circuit two to three times.
Lunge
Standing tall, take a big step forward with your right foot landing on the heel, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward, but does not touch, the ground and the front knee should be directly over the ankle. Press your right heel firmly into the ground as you raise back up, engaging the glutes and returning to your starting position. Repeat with the left leg.
Lateral Lunge
Same directions as a forward lunge except you lunge to the side.
Single Leg Squat
Stand on your left leg, raising right knee to a 90-degree angle. Slowly bend at the knee of the left leg, lowering your butt down as if you are going to sit in a chair, keeping right leg off the ground. Squat down as low as you can before returning to starting position. Do 10 reps before switching to other side.
Single Leg Deadlift
Start in a standing position with the feet together. Lift the right leg slightly, lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Do 10 reps before switching legs.
Plank (60 seconds)
Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Hold this position while keeping abs tight.
Side Plank (30 secs/side)
Start by lying on your side. Bend arm at a 90-degree angle with forearm on the floor. Tighten abs and lift hips off the floor until only forearm and bottom foot touch the floor. Remember to keep your body in alignment.
Bodyweight Tabata
Before you begin the Tabata, warm up the body for 10 to 15 minutes with easy movement such as walking. Once warmed up, do each exercise for 20 seconds, then rest 10 seconds. Do four rounds of each superset and then repeat entire circuit a total of two times. After the workout, do 5 to 10 minutes of stretching to cool down.
Superset No. 1
Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.
Rolling Plank: Start in plank position, forearms on the ground and legs extended behind you. Rotate your torso to the left side, rolling onto your left forearm and stacking your right foot on top of your left in a left side plank. Hold for 2 to 3 seconds, then return to start; hold for one second, then repeat on the right side.
Superset No. 2
Walking Lunges: Standing tall, take a big step forward with your right foot landing on the heel, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward, but does not touch the ground, front knee should be over the ankle.
Press your right heel firmly into the ground as you raise back up, engaging the glutes, and push off with your left foot to bring your left leg forward, stepping into a lunge on the other side.
Elbow to Knee Push Up: Start in push up position. Take your right knee towards right elbow while lowering your chest toward the ground. Return to starting position and repeat with left knee to elbow and lowering chest toward ground.
Superset No. 3
Burpees: Start out in a low squat position with hands on the floor. Next, jump the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.
Superset No. 4
Frog Jumps: Start in a deep squat with heels and toes on the ground. Have your hands clasped in front of you. Jump straight up, mainly using the balls of your feet and go as high as you can. Land on the balls of your feet then proceed to start position with your butt almost touching the ground.
Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.
30 Minutes or Less Full Body Workout
Do each exercise for 30 to 60 seconds before moving to the next. Repeat the circuit two to three times.
Step-ups
Step right foot, then left, up onto a step or sturdy bench, then step down. Switch your starting side with each set.
Triceps Dip
Sit on the edge of a step or bench. Grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle and straighten again while the heels push towards the floor. To make it a little harder, lift one leg off the ground.
Squat Jumps
Stand with your feet hip-width apart, bend your knees, and squat your butt back and down, then jump straight up in the air and land back down in the squat with knees bent.
Plank
Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Hold this position while keeping abs tight.
Burpees
Start out in a low squat position with hands on the floor. Next, jump the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion.
Mountain Climber
Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward
Push-up
Get into high plank position. Place your hands firmly on the floor while bracing your core and back is flat. Lower your body down towards the ground, keeping back flat and body in a straight line with arms close to the body at a 20- to 40-degree angle from your body. Ideally, you want your chest to touch the floor while maintaining proper form. Exhale as you push back up to starting position.
Crab Walk
Sit with your knees bent and feet flat on the ground. Place your palms of your hands on the ground behind you. Lift hips a few inches and walk forward on your hands and feet like a crab, then walk backward.
Superman
Lie face down, with your arms and legs extended. Slowly lift your arms and legs off the ground as high as you can while keeping your neck relaxed and looking down at the ground. Hold, then lower.
Walking Lunges
Standing tall, take a big step forward with your right foot landing on the heel, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but does not touch the ground, front knee should be over the ankle. Press your right heel firmly into the ground as you raise back up, engaging the glutes, and push off with your left foot to bring your left leg forward, stepping into a lunge on the other side.
READ THIS NEXT: 30-Minute Bodyweight Tabata Workout
Get ACTIVE on the Go
Couch to 5K®
The best way to get new runners off the couch and across the finish line of their first 5K.
Available for iOS | Android
Discuss This Article