Remember when you used to complain about how you don’t get enough time to work out? Well, no more excuses! Now that you are at home on account of the Coronavirus lockdown, you have all the time in the world and nowhere to go. While you might think that all the additional daily chores that you have to do now can make up for your lack of physical activity, the truth is that a little exercise is essential to stay in shape. All you need is 10-20 minutes out of your day to do an effective workout at home… and the best part is you don’t even require any equipment for it. If done with purpose, a quick, well-rounded workout without equipment is enough to help you stay fit and feel better.

Here’s a comprehensive list of some simple, no-equipment exercises that you can do at home:

In the Article

1. Squat (For warm up)

  • Stand with your feet spread about shoulder-width apart and toes turned slightly out
  • Hold your arms straight out at shoulder level, parallel to the floor
  • Engage your core, bend your knees and lower your body by pushing your hips back
  • Press down through your heels and stand back up to the starting position
  • Repeat this 10-20 times

2. Lunge (For lower body)

  • Stand with your feet spread about hip-width apart
  • Take one foot backward and lower your body
  • Both knees must make a 90° angle at the bottom
  • Rise up with your forward leg
  • Repeat this 10-15 times (each side)

3. Side Plank (For core)

  • Lie on your side with your knees straight; one leg on top of the other
  • Prop your body up on your elbow and forearm placed right below the shoulder
  • Place the other hand on your hip and raise your hips to make a straight line with your body
  • Tighten your core and hold the position for 30 seconds
  • Repeat at least 5 times (each side)

4. Push-up (For upper body)

  • Get into a plank position with your shoulders over your wrists
  • Keep your lower back flat; make sure your butt doesn’t sag
  • Lower your chest to the ground by bending your elbows out to the sides
  • Press back up to the starting position
  • Repeat 10-15 times

5. Mountain climber (For cardio)

  • Get into a plank position, distributing your weight evenly between your hands and toes
  • Ensure your core is engaged
  • Bring your right knee as close to your chest as you can
  • Pull the right knee out and drive your left knee to your chest
  • Keep your hips down and repeat the process with a faster pace
  • Repeat 15-20 times (each side)

You can perform these exercises as a circuit, completing one set of each exercise without rest. Then, take 2 minutes’ rest and repeat the entire circuit once more. If that is too much for you, you can take a 30-second rest between one set of each exercise, and try out all the exercises one after another.

#StayHome, #StaySafe and #StayFit