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. 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. 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.