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

Image Credit: Sam Owoyemi via Unsplash

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.

  • Exercise 1: Squat Kicks – 2 sets, 8-10 reps
  • Exercise 2: Forward Standing Lunges – 2 sets, 8-10 reps
  • Exercise 3: Bulgarian Split Squat (Use sofa) – 2 sets, 8-10 reps
  • Exercise 4: Hip Thrusts (Use sofa) – 2 sets, 8-10 reps
  • Exercise 5: Romanian Deadlift (Use two water bottles) – 2 sets, 8-10 reps
  • Exercise 6: Standing Calf Raises – 2 sets, 12-15 reps

4. Upper-Body Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets.

With advanced workouts, you have to push yourself close to failure or until absolute failure.

This will dictate how many reps to do.

  • Exercise 1: Vertical Wall Push-Ups – 3-4 sets, 1 rep before failure
  • Exercise 2: Pike Push-Ups – 3-4 sets, 1 rep before failure
  • Exercise 3: Towel Row – 3-4 sets, 1 rep before failure
  • Exercise 4: Plyometric Push-Ups – 3-4 sets, 1 rep before failure
  • Exercise 5: Tricep Extensions (From plank position) – 3-4 sets, 1 rep before failure
  • Exercise 6: Bicep Hammer Curls (Use two heavy water bottles) – 3-4 sets, until failure
  • Exercise 7: Tricep Kickbacks (Use two heavy water bottles) – 3-4 sets, until failure

5. Abs Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets.

With advanced workouts, you have to push yourself close to failure or until absolute failure.

This will dictate how many reps to do.

  • Exercise 1: Jack Knife Sit Ups – 3-4 sets, 1 rep before failure
  • Exercise 2: Lying Leg Raises – 3-4 sets, 1 rep before failure
  • Exercise 3: Plank Hand-To-Toe Touches – 3-4 sets, 1 rep before failure
  • Exercise 4: Cocoon Crunches – 3-4 sets, 1 rep before failure
  • Exercise 5: Plank Elbow-To-Knee- 3-4 sets, 1 rep before failure
  • Exercise 6: Side Plank Reach Through – 3-4 sets, until failure

6. Legs Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets.

With advanced workouts, you have to push yourself close to failure or until absolute failure.

This will dictate how many reps to do.

  • Exercise 1: Pistol Squat – 3-4 sets, 1 rep before failure
  • Exercise 2: Bulgarian Jump Squat (use sofa) – 3-4 sets, 1 rep before failure
  • Exercise 3: Jumping Lunges – 3-4 sets, 1 rep before failure
  • Exercise 4: Single-Leg Romanian Deadlift (Hold two heavy water bottles) – 3-4 sets, 1 rep before failure
  • Exercise 5: Single-Leg Hip Thursts (Hold one heavy water bottles) – 3-4 sets, 1 rep before failure
  • Exercise 6: Single-Leg Calf Raises (Hold two heavy water bottles) – 3-4 sets, until failure

High-Intensity Interval Training (HIIT) Workouts

7. HIIT Workout (Beginner)

Complete all exercises for 30 seconds of work with 30 seconds of rest.

4 rounds total

  • Exercise 1: Squat
  • Exercise 2: Toe Touches
  • Exercise 3: Walk-Outs
  • Exercise 4: Heel Flicks
  • Exercise 5: Plank
  • Exercise 6: Jumping Jacks
  • Exercise 7: Mountain Climbers

8. HIIT Workout (Intermediate)

Complete all exercises for 35 seconds of work with 25 seconds of rest.

5-6 rounds total

  • Exercise 1: Squat Kicks
  • Exercise 2: Burpees
  • Exercise 3: Push-Ups
  • Exercise 4: High Knees
  • Exercise 5: Plank Ups
  • Exercise 6: Star-Jumps
  • Exercise 7: Cross-Body Mountain Climbers

9. HIIT Workout (Advanced)

Complete all exercises for 45 seconds of work with 15 seconds of rest.

7-8 rounds total

  • Exercise 1: Jump Squats
  • Exercise 2: Burpee Hand-Offs
  • Exercise 3: Lateral Shoot Throughs
  • Exercise 4: Tuck Jumps
  • Exercise 5: Plank Toe Touches
  • Exercise 6: Spiderman Push-Ups
  • Exercise 7: Sprawls

Mobility Workouts

10. Upper Body Mobility Workout

Hold each exercise for 15-20 seconds total.

2-3 sets total

Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

This workout will help improve flexibility in your upper body.

  • Exercise 1: Cat-Cow
  • Exercise 2: Upward Dog
  • Exercise 3: Chest Release
  • Exercise 4: Child’s Pose
  • Exercise 5: Reach Through (15-20 seconds each side)
  • Exercise 6: Table Twists

11. Lower Body Mobility Workout

Hold each exercise for 15-20 seconds total.

2-3 sets total

Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

This workout will help improve flexibility in your upper lower body.

  • Exercise 1: Scorpion Kicks (15-20 seconds each side)
  • Exercise 2: Seated Glute Stretch (15-20 seconds each side)
  • Exercise 3: Lying Quad Stretch (15-20 seconds each side)
  • Exercise 4: Lumbar Stretch (15-20 seconds each side)
  • Exercise 5: Standing Hamstring Stretch
  • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)

12. Spinal Mobility Workout

Complete each exercise for 10 reps total.

2-3 rounds

This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

It’s highly recommended if you’re an office worker that spends most of the day sitting.

  • Exercise 1: Prone Extension
  • Exercise 2: Wag Tail
  • Exercise 3: Quadruped Side Bend
  • Exercise 4: Half Pancake
  • Exercise 5: A-frame To Squat
  • Exercise 6: Side-Lying Rotations

Final Thoughts

These are the 12 best at-home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home.

Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

More Workouts You Can Do at Home

Burnout at work is an issue that most people who suffer from it, suffer unknowingly.

Have you ever felt that you can’t start an assignment, have an immense urge to Netflix binge, or couldn’t get yourself to wake up on time even though you have a lot on your plate? The cause for these might be burnout.

According to Deloitte’s report, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.

Too many companies don’t invest enough in creating a positive environment. One out of five (21%) said that their company does not offer any programs or initiatives to prevent or alleviate burnout. It is the culture, not the fancy well-being programs that would probably do the best work.

This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University research found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.

It is both the employee and the employer’s responsibility—and the latter can certainly take more responsibility.

In this article, I’ll guide you on how to know if you suffer from burnout and, more importantly, what you can do about it.

Who Are Prone to Burning Out?

For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Additionally, 44% felt it sometimes. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.

According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.

Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

Some occupations are more prone to burnout, such as people who deeply care about their jobs more than others. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

The consequences can have life or death ramifications as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women”. It is also the case for teachers, non-profit workers, and leaders of all kinds.

Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. Heck, 83% even say that it can negatively impact their relationships. Millennials are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

What Is Burnout Syndrome?

So, what is it, exactly? Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

According to the World Health Organization, burnout includes three dimensions:

  1. Feelings of energy depletion or exhaustion;
  2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job;
  3. Reduced professional efficacy.

The 5 Stages of Burnout

At this point, you must have a clue if you’re at risk of burnout. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

1. Honeymoon Phase

As you may remember If you’ve gotten married, there’s always the honeymoon phase. You’re so happy and feel almost invincible. You love your spouse and at this stage, you’re very excited about everything. It’s the same when it comes to taking on a new job or role or starting a new business.

At first, most of the time, you’re hyper-motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take) responsibility.

The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

2. Onset of Stress

Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

You might be less optimistic and feel signs of stress or minor symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

3. Chronic Stress

Let’s hope you don’t get there in your marriage, but unfortunately, some people get there. At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

At this point, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Your caffeine consumption might be higher, and you’re increasingly unsatisfied.

4. Burnout

This is the point where you can’t go on unless there is a significant change in your workspace environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.

You feel neglected, your physical symptoms are increasing, and you get to a place where your stomach hurts daily. You might obsess over problems in your life or work and, generally speaking, you should treat yourself.

5. Habitual Burnout

This is the phase in which burnout is embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue.

The Causes of Burnout

So, now that we know how to identify our stage of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top burnout reasons are:

  1. Getting unfair treatment at work – This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.
  2. Workload – Another leading cause of stress according to dozens of interviews conducted before writing the article. According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.
  3. Not knowing your role – While not something you can fully control, you can, and probably should, take action to better define it with your boss.
  4. Inadequate communication and support from your manager – Like the others above, you can’t fully control that, but as we’ll soon share, you can take action to be in better control.
  5. Time pressure – As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health. We’ll address how to work on that as well.

How to Overcome a Burnout

After going over the stages of burnout and the leading causes of becoming burned out, it might be a good time to let you know that there is a lot you can do to fight it head-on.

However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

According to Clockify (2019), these are the popular ways to avoid burnout:

  1. Focus on your family life – 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
  2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
  3. Seek professional advice – 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

Aside from the three most popular ways of avoiding burnout, you can also try the following:

1. Improve Time Management

Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself. Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision and goals to your daily life tasks’ lists. Check out the Horizons of Focus or V2MOM methods to get started.

2. Use the P.L.E.A.S.E. Method

The P.L.E.A.S.E. is a combination of things you should do to be at your best physically. It means Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

3. Prioritize

You don’t have to say yes to everything that comes across your way at work (or in other aspects of life). You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

4. Let Your Brain rest

Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation might be helpful, too.

5. Pay Attention to Positive Events

According to Therapistaid.com, we tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

6. Take Some “You” Time

A Netflix binge is not always good for you, but it might be in some cases. The better the leisure time is, the better you’ll feel in the long term. It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

7. New Technologies Might Be Helpful

There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours. It’s not real, and no one’s life is perfect (even if their Facebook or Instagram feeds might seem so). You should also be aware not to be in an “always-on” mindset.

Bottom Line

Whether you’re at the first or the fifth stage of the burnout phases, the goal of this article is to show you that there are always ways to fight it. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it.

You can also consider using Lifehack’s community. You’re more than welcome to share your burnout story on our Facebook page.

Bonus: Rebound from Burnout in 8 Hours

Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

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