Working from home made it possible for businesses to carry out their operations during the lock-down time. However, because of being restricted to their homes, personnel have been adversely impacted in several respects.
For example, maintaining fitness and good health has become a challenge without access to gyms and parks. So with the lack of proper fitness equipment and facilities, several employees have become very unhealthy, both physically and mentally.
Although many people have made attempts to keep fit at home, the lack of a successful exercise program has somehow held them far from their fitness target. Without proper training expertise and a trainer or partner to inspire them, physical exercise has taken a back seat in their lives.
But one thing we should all bear in mind is that physical fitness is one of the best ways to improve immunity against COVID-19. We must keep ourselves fit and safe as best we can in this battle against coronavirus.
This will help us to escape undesired stress and health issues, which can affect our lives very much.
So, no matter if your yoga class or gym is closed, all you need to stay fit during this lockdown time is a well-designed home workout schedule. You need a body weight workout plan designed to burn fat and boost your heart rate without the need for fitness equipment or yoga mats.
For your convenience, I’ve built a simple but successful workout plan that can be completed in your living room — making this workout part of your everyday routine will help you improve your physical and mental health while at the same time reducing stress.
Before we get to the workout, here are a few things to bear in mind at all times-
- Consult your doctor before beginning a workout or other exercise routine. Also, contact your doctor immediately if you experience any pain or physical signs during your workout.
- Before starting your workout to mobilize your joints, loosen your muscles, and get your heart pumping, make sure to do stretching and basic warm-up exercises like jumping jacks.
- Make sure you don’t get obstacles like chairs or other objects in your way. Such objects could cause serious injury.
- Make sure you keep the right shape and posture while you’re doing these exercises.
- Do not skip on proper nutrition and rest as both are essential for optimum results.
- Take a maximum of 30 seconds to rest between each set of exercises.
Now that we’ve been talking about these crucial points, let ‘s dig into a simple workout plan that will transform your health and fitness while working from home and maintaining social distance.
Our 10 choices for beginner body weight exercises will provide a full-body workout. Complete 2 sets of 10 to 15 replicas of each exercise, with 1 minute of rest between each move.
This circuit should take about 15 minutes — a great beginner’s routine.
Activate your core and back chain (a fancy term for the backside of your body) with a bridge. This is a perfect exercise to be used as a warmup.
Lie with your knees bent on your back, your feet flat on the floor, and your arms spread out to your sides.
Lift your bottom off the edge, pushing through your feet and bracing your core, until your hips are fully extended, squeezing your glutes at the top.
Return to the starting point slowly and repeat.
To strengthen your legs and core, squat, which will encourage daily movements. Beginning with a chair underneath you will help you master proper form.
Stand in front of the chair, your legs shoulder-width apart, your toes slightly pointed out.
Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to stretch out in front of you.
Push up through your heels and go back to the starting position.
This move, a beginner-style pushup, will help you develop strength before you try a regular pushup.
From your knees, get into a high plank pose.
Holding a straight line from your head to your feet, bend your elbows down to the ground. At a 45-degree angle, hold your elbows.
Push back up to start.
With a stationary lunge, strike the quads, hamstrings and glutes.
Divide your stance with your right leg in front. Your right foot should be flat on the floor, and your left foot should be up on its toes.
Bend your knees and lunge, stopping when your right thigh is parallel to the floor.
Push your right foot to return to the starting point. Repeat for the number of reps required, then switch legs.
Plank to Downward
This move is going to test your upper body , especially your shoulders. Who says you need weights for your shoulder workout?
Get into a high plank position, with your hands underneath your shoulders and your feet close together.
Keeping your core engaged and your feet and hands stationary, lift your hips up and back into the Downward Dog pose. Your body is supposed to form a triangle with the ground. Keep your neck completely neutral. Your gaze should be directed at your feet.
Hold on here for a second, then go back to the plank. Repeat it.
Straight-leg donkey kick
Build those glutes with donkey kicks.
Get on all fours, your hands aligned with your shoulders and your knees aligned with your hips.
Keep your back straight, push your right foot to the imaginary wall behind you, while keeping your leg straight.
Your foot should be flexed (toes pointing down to the floor) throughout. Be careful to keep your hips square to the ground.
Squeeze your buttocks at the top.
Go back to the starting point. Repeat for the number of reps you want. Repeat on the other leg.
A full-body motion that involves balance and stability, the Bird Dog pose is easily scalable to the level of your skill. If you’re a beginner, start with this edition.
Get on all fours, make sure your hands are under your shoulders and your knees are under your hips.
Holding your neck neutral, stretch your left arm and right leg at the same time , keeping your hips square to the ground. Pause here for a couple of seconds.
Return to the starting point. Repeat with your right arm and your left leg.
A full-body exercise that requires strength and balance, the boards put the core into an overdrive.
Assert a plank position on your forearms. Your body should form a straight line from head to toe.
Make sure your lower back and hips don’t sag. Hold the position for about 30 seconds to 1 minute.
Side-lying hip abduction
You may not think about strengthening your hip muscles until they start bothering you, but please think again!
This is especially the case if you’re sitting around all day. Counteracting that with hip-targeting movements is going to be very beneficial.
Lie on your left side, with your left leg straight, your right leg straight, and your right leg resting on the ground.
Lift your right leg up, upholding the position of your body. Ensure your hips don’t open up.
Return to the starting position. Repeat for the number of reps you want, then do the other side.
Although you’re going to work your core with almost all of these strength exercises, a targeted ab move doesn’t hurt.
Lie on your back and hold your legs to a tabletop position. Bend your elbows, and put your hands just behind your head.
Crunch up and take your right elbow to your left knee, straightening your right leg.
Release the crunch a little. Bend your right leg and straighten your left leg, then move your left elbow to your right knee.
Repeat for the number of reps you want.
If you’ve mastered the beginner routine, you’re ready to make these intermediate moves. Complete 2 sets of 10 to 15 replicas of each exercise below, then move to the next one after 1 minute of rest.
An alternative, more advanced approach is the completion of timed rounds. For example, complete 1 minute of each exercise and repeat the circuit twice. Compete against yourself to get 1 or 2 more reps each time you finish the routine.
Whenever you take a single leg exercise, you will automatically make it harder.
Here, follow the steps for a bridge, but take one foot off the ground while keeping your leg bent for an intermediate challenge.
Finish the same number of reps on each side.
Taking out the chair allows you to master the shape of a regular body weight squat.
However, the same motion still applies here. Assume you’re sitting down in a chair by hinging at the hips and pushing your bottom back.
The standard pushup is the most challenging version of the knee pushup. Presume a high plank position and complete the push-up in the same way , allowing your elbows to flare out at a 45-degree angle.
By travelling rather than staying stationary in a lunge, you’ll add elements of stability, mobility, and balance.
Begin with your feet together and step forward, lunging with your right leg. Stand up, then repeat it with your left leg.
Adding a pushup to your pike will aim those shoulders even more. The movement here is all in your arms, so keep the rest of your body stable.
To perform, assume the position of the pike and bend the elbows — allowing them to flare out to the sides — directing the top of your head to the ground.
Get-up squats are great for time under stress, or to keep your legs and glutes under constant work, which adds to the burn.
Drop to the squat position. You’re not going to stand at all during this move.
Drop your knees down to the ground one at a time so you’re going to kneel down.
Step your feet back to the ground one at a time , maintaining that squat position.
Redo as quickly as you can while maintaining proper form.
Work your lower back — and the entire back of your body — like a superman. Go as slowly as you can to really take full advantage of this move.
Lie down on your stomach, arms and legs stretched out.
Maintaining your neck neutral, recruit your core and the back of your body to simultaneously raise your arms and legs up and off the ground as high as they’ll go.
Pause at the top for 1 second, and slowly lower back to the start position.
Plank with alternating leg lift
Introducing a leg lift to a regular plank makes you unstable, demanding your core to work in overdrive and your three limbs to support more weight.
Lift one leg up, hold for 5 seconds, and bring it back it to the ground. Repeat with your other leg.
Kneeling side plank with hip abduction
Holding your body up with your knee and your extended arm during the hip abduction causes the upper body to exercise too. Plus, the core is even more recruited.
Assume a kneeling side plank to perform, then lift the free leg up, pause and lower it back down. Repeat both sides.
Activate your deep core muscles with a dead bug.
Start lying on your back, legs at tabletop, and arms stretched out in front of you.
In a coordinated motion, extend your left leg and drop your right arm over your head, taking care that your lower back stays flat to the ground.
Bring your leg back to the tabletop and your arm in front of you, then repeat with your opposite arm and leg.
Bodyweight will make your home workout difficult, no matter your fitness level. Start doing this work from home exercise routine with proper dedication and then see changes in your fitness and health levels in a short time. Remember to be careful while doing these exercises and make sure to re-energize after this workout with a healthy snack or two.
Vijay Katariya is a certified fitness expert and nutrition specialist with over 15 years of experience in the health and wellness industry in India. He holds a Bachelor’s degree in Exercise Science from Delhi University and is a certified personal trainer through the Indian Academy of Fitness Training (IAFT) and the Sports Authority of India (SAI). Vijay is also an active member of the Indian Association of Fitness Professionals (IAFP).
Vijay’s passion for fitness began during his college days when he realized the transformative power of exercise on his physical and mental well-being. Since then, he has dedicated his career to helping others in India achieve their health and fitness goals through personalized training programs and evidence-based nutrition advice.
Vijay has authored numerous articles on fitness, weight loss, and sports performance for various reputable Indian online publications. His expertise has been acknowledged through guest appearances on fitness podcasts, as well as speaking engagements at health and wellness conferences across the country. In addition, Vijay maintains a popular blog and YouTube channel, “MaxAppeal,” where he shares workout tips, healthy Indian recipes, and motivation for his growing community of fitness enthusiasts.
When not training clients or writing about fitness, Vijay enjoys participating in marathons, practicing yoga, and spending time with his family. He firmly believes that adopting a healthy lifestyle is the key to happiness and success, and is committed to sharing his knowledge with fellow Indians to help them reach their full potential.
With Vijay’s extensive background and passion for fitness, you can trust that the content he creates for MaxAppeal is not only informative but also tailored to the unique needs of the Indian audience. His mission is to empower individuals to take control of their health and achieve their personal fitness goals through culturally relevant and scientifically backed advice.