COVID-19 epidemic reverses our lives in countless ways. With the closure of the gym, the outdoor life was limited, and the routine disturbed, it became a challenge for many people. But good news, you don’t need fancy tools or gym to stay active. Your home is your gym and your body is the best tool. Whether you are limited to your living room or bedroom, you can still get full edge exercise that burns fat, creates muscle and improves your mood. This guide consists of 10 of the most effective workouts without history for all levels of training. Each workout is designed to be indoors. So, stay fit during lockdown with these home workout techniques.
The Benefits of Workout without Equipment at Home
Before we dive, let’s understand why body weight workout became popular during lockdown:
- ✅ No equipment is required
- ✅ Minimal space is required
- ✅ Builds strength and endurance
- ✅ Increases mobility and flexibility
- ✅ Reduces stress and increases immunity
- ✅ Saves time and money
- ✅ Keeps you mentally focused and physically strong
Let’s break each of 10 powerful home work out that help people stay fit during the epidemic – and are still incredibly useful.
Also Read: The Best 10-Minute Workouts for Busy Professionals
1. Full-Body Circuit Workout
It is an initial oriented routine that works like all large muscle groups of less than 30 minutes.
Circuit (Repeat 3 Rounds):
- 15 bodyweight squats
- 10 push-ups
- 20 walking lunges (10 each leg)
- 15 glute bridge
- 20 jumping jack
- 30 second plank
Time required: 20 to 30 minutes
Target: Full body (strength + cardio)
Take 30 to 60 seconds rest between rounds.
2. HIIT (High-Intensity Interval Training)
A fast paced fat to a limited place is perfect.
Format: 40 second works per 20 seconds rest x 3 rounds
- Jumping Jack
- High Knee
- Burpee
- Squat Jump
- Mountain Climber
- Skater Hop
Time required: 15 to 20 minutes
Target: cardio, fat loss, agility
Instead of jumping when needed, modify by step.
3. Upper Body Strength (Bodyweight Focus)
Strengthen arm, chest and shoulder at home.
3 Sets of:
- 12 push-ups (knees or full)
- 10 triceps dips (use chair or bed)
- 15 shoulder taps
- 10 inchworms
- 30 seconds wall push hold
Time required: 20 to 25 minutes
Target: arms, chest, upper back
Add slow tempo to increase intensity.
4. Lower Body Burnout
Make strong glute and leg without weight.
3 Rounds:
- 20 squats
- 15 reverse lunges (each leg)
- 15 glute bridge
- 20 calf raise
- 15 wall sits (hold for 30 seconds)
Time required: 20 to 30 minutes
Target: leg, glute, thigh
Do this after sitting at home for a long time.
Also Read: The Best Pre and Post Workout Meals
5. Core Crusher Workout
Strengthen abs and improve the attitude of people sitting all day.
2 to 3 Sets of Each:
- 30 bicycle crunch
- 15 leg raise
- 30 Russian twist
- 20 flutter kick
- 30 second plank
- 30 second side plank (each side)
Time required: 15 to 20 minutes
Target: abs, oblique, lower back
Engage your core throughout—no rushing.
6. Morning Yoga Flow
Start the day with movement, focus and breath.
Flow (hold each pose 30 second – 1 minute):
- Mountain pose
- Forward fold
- Downward dog
- Cobra stretch
- Warrior I
- Child’s pose
- Seated twist
- Savasana
Time required: 15 to 30 minutes
Target: flexibility, balance, calmness
Perfect as an active recovery day.
7. Dance Cardio at Home
Turn up your favorite playlist and move!
Sample Routine:
- 2 songs warm-up
- 4 songs dance routine
- 2 songs cool down
Time required: 20 to 30 minutes
Target: cardio, coordination, mood
Great for families or roommates to join in.
8. Standing Desk Workout (Midday Movement)
Combat sedentary lifestyle with small activities.
Do 2 to 3 rounds between work calls:
- 10 squat
- 15 standing calf raises
- 10 wall push-ups
- 30 second jog in place
- 10 arm circles (each direction)
Time required: 10 minutes
Target: blood circulation, energy boost
Set reminders to move every 2 hours.
9. Mobility & Stretching Routine
Improve shared health and prevent injury.
Flow (Hold each 30 to 60 second):
- Neck circles
- Shoulder rolls
- Cat-cow
- Hip circles
- Standing hamstring stretch
- Seated butterfly stretch
- Quad stretch
- Deep squat hold
Time required: 10 to 15 minutes
Target: joints, posture, flexibility
The best done is after workout or before bed time.
10. Meditation + Breath work Routine
Exercise is not just for the body – it is also for the mind.
Routine (10 Minutes):
- 5 minutes deep belly breathing
- 2 minutes box breathing (4-4-4-4 count)
- 3 minutes guided mindfulness or gratitude practice
Time required: 10 to 15 minutes
Target: mental clarity, reduced anxiety, better sleep
Pair of yoga or cool down after exercise.
7-Day Lockdown Workout Plan
| Day | Focus | Workout |
| Mon | Full Body | Circuit Workout + Core |
| Tue | Fat Burn | HIIT + Mobility |
| Wed | Recovery | Morning Yoga + Breath work |
| Thu | Strength | Lower Body + Standing Desk Routine |
| Fri | Cardio | Dance Workout |
| Sat | Upper Body | Push-Ups + Core Blast |
| Sun | Mind & Body | Meditation + Stretch Flow |
Tips to Stay Motivated During Lockdown
- Set short daily goals
- Plan training as a meeting
- Track progress on a board or app
- Training with a friend on zoom
- Rewarding stability (e.g. Netflix only after training)
- Mix routine weekly
- Use excited playlist
- Dress in active clothes to feel ready
- Celebrate victory over non-fame (energy, mood, sleep)
- Be merciful with yourself – every step means something
Why Should You Continue Home Work Out after Lockdown
Even life comes back normally, home workouts provide great benefits:
- Zero commuting
- Total control of the time
- Privacy and flexibility
- Budget friendly
Also Read: 7-Day Beginner Workout Plan
In Conclusion
Lockdown taught us an important lesson: You don’t need a gym to fit. You only have a small space, your body and the desire to move. These 10 workouts without events prove that health and fitness can also flourish even in the most difficult times. Whether it’s a 5 minutes stretch or a full HIIT session, your effort means. Then roll a mat, turn on a playlist and sweat it in your home. Stay safe, strong and in shape anywhere – anywhere.
