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Missing the gym? 6 simple workouts to do at home

By Esha Singh
Last updated on: May 27, 2020 12:36 IST
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Try these equipment-free workouts to stay fit and get back in shape.

Image published for representational purposes only. Photograph: Courtesy Sweaty Swetha/Instagramhere

Corona quarantine has nearly the whole world stuck indoors and it seems like its still going to be a while before social distancing leaves our lexicon for good.

While restrictions on businesses may ease up soon, public spaces like gyms and parks are sure stay shuttered for months to come, so what’s a fitness fanatic left to do?

No matter how the lockdown situation goes, don’t let your fitness goals go down the drain this year. Lack of access to workout equipment is simply no excuse to Netflix-n-chill all day!

If you’re looking for a straightforward workout that’ll really get the blood pumping, then this is it.

 shares below a full-body workout, designed to help you build strength and blast stubborn fat. Even better, it’s equipment free, so you can get your sweat on wherever you are.

All photographs below: Courtesy MyProtein

1. Bodyweight Squat

Bodyweight squats

  • Stand with your feet shoulder-width apart, toes slightly pointed outwards.
  • Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight.
  • Push back up through your heels and exhale, bracing abs throughout movement.

Expert tip: Squats target the thighs (mainly quadriceps and hamstrings) but are also great for building bigger, stronger glutes and abs.

2. Bodyweight Reverse Lunge

Bodyweight reverse lunge

  • Standing upright with your hands on the your hips, take a large step backwards with one foot.
  • Bend your legs so that your front leg is parallel to the floor and your back knee is just off the ground.
  • Slowly straighten and repeat on the other leg.

Expert tip: Reverse lunges are also great for the lower body -- working mainly on hips, glutes, thighs and even calves.

3. Press-Up

Press up

  • Lying on your front, place your hands slightly wider than shoulder-width apart and push up onto your toes.
  • Keep your body straight by engaging your core muscles and then push up until your arms are straight, keeping your elbows reasonably close to your body.
  • Lower your back to the starting position and repeat.
  • If you can’t manage a full press-up, take it down a notch. Try doing them on your knees instead of your feet.

Expert tip: Press-ups, also called push-ups, really work on your upper body strength. The muscles they work are your triceps, pectorals, shoulders, lower back and abs.

4. Tricep Dip

Tricep Dip

  • Position your hands behind you, shoulder-width apart, on the edge of a stable bench or chair when sitting.
  • Straighten your arms, with a slight bend at the elbows (to take the pressure off your joints) and then lower your body off the chair and towards the ground to a 90-degree angle.
  • Press back up to finish the move and then repeat.

Expert tip: These dips mainly work on the triceps, though they’re great for the shoulders and chest as well.

5. Jump Squat

Jump Squat

  • Stand with your feet shoulder-width apart, toes slightly pointed outwards.
  • Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight.
  • Push back up through your heels and as you do, jump up, using your arms to propel you upwards.
  • Land as softly as you can and then repeat.

Expert tip: While jump squats work the same lower body muscles as regular bodyweight squats, they also increase your explosive power, improve upper body and lower back strength, and burn calories faster.

6. Plank Hold

Plank hold

  • Face down on the floor, plant your hands directly under your shoulders, like you’re at the top of a push up.
  • Squeeze your glutes and abs to stabilise your body and keep your back straight.
  • Hold this pose for as long as you can without compromising your form (don’t let that bum dip!).

Expert tip: Planks are a surprising effective exercise as they are ideal for the ab muscles and engage all the major core muscle groups of the body.

The great thing about this simple workout is that it can be done anywhere and within any time that you have to spare.

Start with the number of reps to suit your strength and slowly work up that number to improve your stamina!


Esha Singh is managing director, Myprotein, a leading sports and nutrition brand. She can be contacted on ga@rediff-inc.com.

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