Two Simple At-home Workouts (No Equipment Required)

A person doing a push-up

The Coronavirus has profoundly changed the way we are living right now, as schools, gyms and other places in our daily routine are closed and many of us are working from home, avoiding public places and close contact with others. For anyone who is trying to stay calm and stay in shape, being active may require some new routines. Exercise not only can lift your moodit can also boost your immune system. If you already have a treadmill, elliptical or stationary bike, you have some options for a daily cardio workout. However, even if you are not set up for working out at home, it’s not difficult to get started.

Here are two workouts you can do anywhere even if you have no home exercise equipment, with helpful graphics to show you how.

Warm-up – for both workouts

Two sets each of:

  • High knees x 30 seconds
  • Butt kicks x 30 seconds
  • 30 jumping jacks
  • 10 big arm circles
  • 10 hip circles

Workout 1

Three sets each of:

  • 20 squats
  • 20 mountain climbers (see mountain climbers photo below)
  • 30-second plank
  • 10 lunges per side
  • 10 dumbbell biceps curls
  • 10 dumbbell triceps extensions
  • 5 dumbbell lateral raises

Workout 2

Three sets each of:

The exercises:

Mountain climbers:

Mountain climber exercise

Plank walk-outs:

Plank walk-outs exercise

Fire hydrants:

Fire hydrant exercise

Donkey kicks:

Donkey kicks exercise

Here are two other exercises and workouts to try from Health Coach Kara Mavelli: