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Published on May 15, 2020

12 Best At Home Workouts (No Equipment Needed)

12 Best At Home Workouts (No Equipment Needed)

Coronavirus has ruined gym plans.

With most training facilities looking like they’re going to be closed until potentially the end of the year, the only solution to maintaining your health and fitness rests on home workouts.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine.

The bad news? You probably don’t know where to start.

There are a plethora of different training regiments out there and it’s difficult to know which one is best for you.

Don’t worry.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility.

There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts so they can accommodate any experience level.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility whilst training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each workout.

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Complete each exercise for a total of 15 seconds at a slow to moderate pace.

Repeat for 3-4 rounds

These will help lubricate your joints, slowly elevate your heart rate and get your body ready for exercise.

  • Exercise 1: Squats
  • Exercise 2: Lunge & Knee
  • Exercise 3: Leg Swings
  • Exercise 4: Star Jumps
  • Exercise 5: Press Ups
  • Exercise 6: Squat Thrusts

Dynamic Stretches

Complete the relevant dynamic stretches after your warm-up.

For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

For HIIT workouts, complete both the lower body and upper body dynamic stretches.

For the mobility workouts, you don’t need to do these.

Aim to do 15-20 reps on each side for 1 round.

Upper Body Dynamic Stretches:

  • Exercise 1: Arm Swings
  • Exercise 2: Arm Circles
  • Exercise 3: Shoulder External Rotations
  • Exercise 4: Torso Twists

Lower Body Dynamic Stretches:

  • Exercise 1: Step Throughs
  • Exercise 2: Lying Side Leg Swings
  • Exercise 3: Quadruped Kickbacks/Hip Circles
  • Exercise 4: Leg Swings (Front & Side)

Strength Workouts

    1. Upper-Body Strength Workout (Beginner)

    Complete all exercises with 30-60 seconds rest between sets.

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    • Exercise 1: Push-Ups – 2 sets, 5-10 reps
    • Exercise 2: Bent-Over Row (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 3: Shoulder Press (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 4: Floor Chest Press (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 5: Lateral Raises (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 6: Bicep Curls (Use two water bottles) – 2 sets, 12-15 reps
    • Exercise 7: Tricep Dips (Use sofa) – 2 sets, 12-15 reps

    2. Abs Strength Workout (Beginner)

    Complete all exercises with 30 seconds rest between sets.

    Use a yoga mat if you have one.

    • Exercise 1: Air Bike – 2 sets, 8-10 reps
    • Exercise 2: Crunches – 2 sets, 8-10 reps
    • Exercise 3: Russian Twists – 2 sets, 8-10 reps
    • Exercise 4: Butt Ups – 2 sets, 8-10 reps
    • Exercise 5: Plank Shoulder Taps – 2 sets, 8-10 reps
    • Exercise 6: Flutter Kicks – 2 sets, 8-10 reps (each leg)

    3. Leg Strength Workout (Beginner)

    Complete all exercises with 30-60 seconds rest between sets.

    • Exercise 1: Squat Kicks – 2 sets, 8-10 reps
    • Exercise 2: Forward Standing Lunges – 2 sets, 8-10 reps
    • Exercise 3: Bulgarian Split Squat (Use sofa) – 2 sets, 8-10 reps
    • Exercise 4: Hip Thrusts (Use sofa) – 2 sets, 8-10 reps
    • Exercise 5: Romanian Deadlift (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 6: Standing Calf Raises – 2 sets, 12-15 reps

    4. Upper-Body Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets.

    With advanced workouts, you have to push yourself close to failure or until absolute failure.

    This will dictate how many reps to do.

    • Exercise 1: Vertical Wall Push-Ups – 3-4 sets, 1 rep before failure
    • Exercise 2: Pike Push-Ups – 3-4 sets, 1 rep before failure
    • Exercise 3: Towel Row – 3-4 sets, 1 rep before failure
    • Exercise 4: Plyometric Push-Ups – 3-4 sets, 1 rep before failure
    • Exercise 5: Tricep Extensions (From plank position) – 3-4 sets, 1 rep before failure
    • Exercise 6: Bicep Hammer Curls (Use two heavy water bottles) – 3-4 sets, until failure
    • Exercise 7: Tricep Kickbacks (Use two heavy water bottles) – 3-4 sets, until failure

    5. Abs Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets.

    With advanced workouts, you have to push yourself close to failure or until absolute failure.

    This will dictate how many reps to do.

    • Exercise 1: Jack Knife Sit Ups – 3-4 sets, 1 rep before failure
    • Exercise 2: Lying Leg Raises – 3-4 sets, 1 rep before failure
    • Exercise 3: Plank Hand-To-Toe Touches – 3-4 sets, 1 rep before failure
    • Exercise 4: Cocoon Crunches – 3-4 sets, 1 rep before failure
    • Exercise 5: Plank Elbow-To-Knee- 3-4 sets, 1 rep before failure
    • Exercise 6: Side Plank Reach Through – 3-4 sets, until failure

    6. Legs Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets.

    With advanced workouts, you have to push yourself close to failure or until absolute failure.

    This will dictate how many reps to do.

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    • Exercise 1: Pistol Squat – 3-4 sets, 1 rep before failure
    • Exercise 2: Bulgarian Jump Squat (use sofa) – 3-4 sets, 1 rep before failure
    • Exercise 3: Jumping Lunges – 3-4 sets, 1 rep before failure
    • Exercise 4: Single-Leg Romanian Deadlift (Hold two heavy water bottles) – 3-4 sets, 1 rep before failure
    • Exercise 5: Single-Leg Hip Thursts (Hold one heavy water bottles) – 3-4 sets, 1 rep before failure
    • Exercise 6: Single-Leg Calf Raises (Hold two heavy water bottles) – 3-4 sets, until failure

    High-Intensity Interval Training (HIIT) Workouts

      7. HIIT Workout (Beginner)

      Complete all exercises for 30 seconds of work with 30 seconds of rest.

      4 rounds total

      • Exercise 1: Squat
      • Exercise 2: Toe Touches
      • Exercise 3: Walk-Outs
      • Exercise 4: Heel Flicks
      • Exercise 5: Plank
      • Exercise 6: Jumping Jacks
      • Exercise 7: Mountain Climbers

      8. HIIT Workout (Intermediate)

      Complete all exercises for 35 seconds of work with 25 seconds of rest.

      5-6 rounds total

      • Exercise 1: Squat Kicks
      • Exercise 2: Burpees
      • Exercise 3: Push-Ups
      • Exercise 4: High Knees
      • Exercise 5: Plank Ups
      • Exercise 6: Star-Jumps
      • Exercise 7: Cross-Body Mountain Climbers

      9. HIIT Workout (Advanced)

      Complete all exercises for 45 seconds of work with 15 seconds of rest.

      7-8 rounds total

      • Exercise 1: Jump Squats
      • Exercise 2: Burpee Hand-Offs
      • Exercise 3: Lateral Shoot Throughs
      • Exercise 4: Tuck Jumps
      • Exercise 5: Plank Toe Touches
      • Exercise 6: Spiderman Push-Ups
      • Exercise 7: Sprawls

      Mobility Workouts

        10. Upper Body Mobility Workout

        Hold each exercise for 15-20 seconds total.

        2-3 sets total

        Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

        This workout will help improve flexibility in your upper body.

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        • Exercise 1: Cat-Cow
        • Exercise 2: Upward Dog
        • Exercise 3: Chest Release
        • Exercise 4: Child’s Pose
        • Exercise 5: Reach Through (15-20 seconds each side)
        • Exercise 6: Table Twists

        11. Lower Body Mobility Workout

        Hold each exercise for 15-20 seconds total.

        2-3 sets total

        Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

        This workout will help improve flexibility in your upper lower body.

        • Exercise 1: Scorpion Kicks (15-20 seconds each side)
        • Exercise 2: Seated Glute Stretch (15-20 seconds each side)
        • Exercise 3: Lying Quad Stretch (15-20 seconds each side)
        • Exercise 4: Lumbar Stretch (15-20 seconds each side)
        • Exercise 5: Standing Hamstring Stretch
        • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)

        12. Spinal Mobility Workout

        Complete each exercise for 10 reps total.

        2-3 rounds

        This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

        It’s highly recommended if you’re an office worker that spends most of the day sitting.

        • Exercise 1: Prone Extension
        • Exercise 2: Wag Tail
        • Exercise 3: Quadruped Side Bend
        • Exercise 4: Half Pancake
        • Exercise 5: A-frame To Squat
        • Exercise 6: Side-Lying Rotations

        Final Thoughts

        These are the 12 best at-home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home.

        Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

        More Workouts You Can Do at Home

        Featured photo credit: Scott Broome via unsplash.com

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        Oliver Anwar

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        Last Updated on August 13, 2020

        12 Benefits of Meditation That Improve Your Body And Mind

        12 Benefits of Meditation That Improve Your Body And Mind

        As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

        1. Why can’t I enjoy the benefits of meditation continuously?

        I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

        Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

        Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

        2. What is the purpose of meditation?

        The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

        It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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        Meditation as a Fixer and Benefactor

        In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

        You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

        This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

        The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

        Less Physical, More Psychological

        Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

        This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

        The First Benefit of Meditation

        The first benefit of meditation is twofold:

        1. Improving inward attention (sharpening the mind)
        2. Relaxation of the body

        Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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        Sit still and pay attention to your exhalation.

        That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

        When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

        When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

        Keeping the First Benefit Effective and Ongoing

        Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

        This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

        Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

        Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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        This benefit takes you to the second one.

        The Second Benefit of Meditation

        While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

        1. Energy (physical and mental strength)
        2. Observance
        3. Peacefulness (stillness, and space of mind for deeper observation)
        4. Patience

        Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

        You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

        This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

        1. Energy

        Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

        2. Observance

        The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

        3. Peacefulness

        Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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        4. Patience

        The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

        The Ultimate Benefits of Meditation

        Patience is a key quality when it comes to the ultimate benefits of meditation.

        Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

        The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

        • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
        • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
        • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
        • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
        • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
        • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

        These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

        Final Thoughts

        Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

        Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

        Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

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        Featured photo credit: Mor Shani via unsplash.com

        Reference

        [1] Medline Plus: Changes in the newborn at birth

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