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Health is a hot topic right now. With social distancing in effect and other precautions being taken to fight the spread of COVID-19,  it can be hard to find ways to stay active. Even our gyms had to close for the quarantine period.

Still, one of the best ways to stay healthy and to help boost your immune system is to exercise!

These home workout exercises don’t require any equipment. Use them to stay healthy and fit during your “quaran-cation.”

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No-Equipment Home Workout Plan

As UCHealth points out in their idea list for staying healthy while social distancing, gravity adds resistance to bodyweight exercises. So, you don’t need equipment to keep your muscles strong or to get your heart pumping. 

You can try an amazing LES MILLS training video, like this 15 cardio workout for home, or use this workout plan we created. It’s full of effective bodyweight moves. Complete it in less than 30 minutes!

Circuit 1: Cardio 

  • Jog in place 1 minute
  • 10 jumping jacks
  • High-step for 1 minute
  • Repeat circuit 2 more times

Pause for a 1 minute (standing) break and drink water!

Circuit 2: Lower Body

  • 10 squats
  • 10 lunges per leg
  • 10 calf raises per leg
  • Repeat circuit 2 more times

Pause for a 1 minute (standing) break and drink water!

Circuit 3: Core

  • Plank for 30 seconds
  • Bicycle kicks for 30 seconds
  • Butterfly kicks for 30 seconds
  • Repeat circuit 2 more times

Pause for a 1 minute (standing) break and drink water!

Circuit 4: Upper Body

  • 10 push-ups
  • 10 tricep dips off a chair or table
  • 30 second plank with alternating arm reaches
  • Repeat circuit 2 more times

You did it! Stretch, hydrate, and rest!

How to Make the Plan Harder or Easier

The beauty of this basic at-home workout plan is that you can tailor it easily! Add in a few exercises you love, like reverse lunges.

If you want the plan to be easier, stay on your knees for moves like push-ups or planks and take more breaks. Walk in-place instead of jogging, too.

To make the plan harder, add weights. Use resistance bands or home weight substitutes, like canned goods or big books hugged to your chest. You can also sprint in place instead of jogging and add more sets of each circuit! 

Get FREE Mobile Access to Tons of Workouts

Golds AMP

Gold’s members get FREE access to GOLD’S AMP mobile app through May 31, 2020 too! This app has tons of workouts led by Gold’s coaches. You can choose your coach, workout, and music. Get access here

Trying to plan out your workouts without sacrificing progress while you’re practicing social distancing? Download our FREE Workout Workbook for practical guidance, free healthy recipes, and more.

Gold’s Gym SoCal is an association of separate clubs—click here for info.

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