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Missing the gym? 6 simple workouts to do at home

Last updated on: May 27, 2020 12:36 IST

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

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

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

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

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

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

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.

Esha Singh