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Last Updated on August 18, 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

    Image Credit: Sam Owoyemi via Unsplash

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    1. Upper-Body Strength Workout (Beginner)

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

    • 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.

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    This will dictate how many reps to do.

    • 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.

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        This workout will help improve flexibility in your upper body.

        • 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

        Fitness Entrepreneur, Health Consultant & Qualified Nutrition Coach

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        Last Updated on September 28, 2020

        The Pros and Cons of Working from Home

        The Pros and Cons of Working from Home

        At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

        Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

        One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

        When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

        So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

        Pro #1: A More Relaxed Start to the Day

        This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

        Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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        When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

        Pro #2: More Quiet, Focused Time = Increased Productivity

        One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

        Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

        An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

        When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

        Pro #3: More Control Over Your Day

        Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

        We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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        By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

        Pro #4: You Get to Choose Your Office Environment

        While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

        I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

        You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

        Con #1: We Move a Lot Less

        When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

        Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

        Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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        Con #2: Less Human Interaction

        One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

        Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

        Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

        This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

        While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

        Con #3: The Cost of Buying Home Office Equipment

        Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

        This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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        For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

        Con #4: Unique Distractions

        Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

        For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

        To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

        Final Thoughts

        Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

        We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

        More About Working From Home

        Featured photo credit: Standsome Worklifestyle via unsplash.com

        Reference

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