Top Four Equipment Free Workouts to do at Home

Social distancing has lead to the closing of gyms and fitness studious making it more difficult to maintain a healthy lifestyle. I’ve provided four easy to perform workouts for those looking to stay fit without investing into expensive gym equipment or are looking to workout on the go. All the workouts provided will utilize bodyweight exercises to help build strength, burn fat, and improve overall fitness levels.

I recommend you lay out a yoga or exercise mat and keep a towel, water bottle, and stopwatch app ready. Repeat your chosen circuit three times with one minute rest in-between each circuit. Beginners complete each exercise for 30 seconds, Intermediate complete each exercise for 45 seconds, Advanced complete each exercise for 1min.

Warm Up

1) Jog on the spot- 30sec
2) High Knee Jog- 30sec
3) Butt Kicks- 30Sec
4) Lateral Lunges- 10 reps (five each side)
5) Body Weight Squats- 10 Reps
6) Alternating Forward Lunges- 10 Reps (5 each side)
7) Push Ups- 10 Reps
8) Arm Circles- 10 each side

Leg Focused Workout 1

  1. Squats
  2. Jumping squats
  3. Lunges, two per side then switch
  4. Jumping lunges
  5. Wall Sit
  6. Glute Bridge
  7. Donkey Kicks

Ab Focused Workout 2

  1. In and Outs
  2. Bicycles pedal forward
  3. Bicycles pedal backward
  4. Leg raises
  5. Scissors
  6. Flutter kicks
  7. Sitting Twists

Full Body Workout 3

  1. High knees
  2. Lunges
  3. Jumping lunges
  4. Mountain climbers
  5. Burpees
  6. Plank
  7. Crunches

Full Body Workout 4

  1. Squats
  2. Jumping squats
  3. Jumping jacks
  4. Burpees
  5. Push Ups
  6. Mountain climbers
  7. Russian Twists

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