Keep your spirits up with these four no equipment workouts to do at home!
Living in isolation is challenging, there’s no sugarcoating it. Not only is it mentally challenging, it can be physically tough at times, too. I’m a homebody by nature and my kids entertain themselves on their own pretty well. But there’s still that need for personal space and self reflection and I’m finding it hard to come by these days.
There are some things I’m doing to keep myself focused and (mostly) sane through all of this. One of those things is physical fitness. I haven’t been running nearly as much as I usually do (for a few reasons, not just social distancing) but I have been trying to do at least one physical activity each day.
Staying in Contact with Social Distancing
I’m a small potatoes fitness trainer. And because of that, I’m not out here trying to compete with Peloton or even some of our larger, local boutique fitness operations. But that hasn’t stopped me from programming and filming workouts. Despite not having the same capabilities as some bigger outfits, it’s important to me to maintain the conversation despite being physically apart. I want to continue to share with my clients and athletes, and friends and family. Because even just a little bit of physical activity each day will help elevate your mood — and even pass the time if your hours feel like days and your days like weeks.
No Equipment Workouts for Home
So if you’re feeling like your hours are ticking by like days and your days are weeks, and you need something to do, try an at-home workout or two! Today I’m sharing four no equipment (or minimal equipment) at-home workouts as featured on my fitness-focused Instagram account, NoExcusesTrain. You can do them all with or without equipment. And if you want to add weight but don’t have access to a kettlebell or dumbbells, you can make your own. Here’s how:
Make Your Own Weights
To make your own weights, there are a few different options. The first option is to use a pillowcase and fill it with things from around your house or pantry. Cans of beans or corn, a bag or two or three of rice, even bags of flour and sugar are all good options. The second option is to use a backpack, small gym bag, or a drawstring bag and fill it with books. The advantage to using a backpack or small gym bag is that you have sturdy straps that you can use in a similar fashion to a kettlebell or sandbag.
And if you don’t have access to bags or canned/bagged goods, no sweat. Complete the workouts sans weights and you’ll still get an effective workout!
Ready to get your sweat on?
Bootcamp Workout 30:10 x3
Find swaps for this workout here!
This is an AMRAP workout. You’ll complete as many repetitions as possible within the 30-second activity period. Then you’ll rest for 10-seconds. Complete each group of exercises three times before moving on to the next station. This is a tough workout but it’s fun!
Station 1
- Wall ball
- Ball slam
- Weighted side bend (left and right side)
*if you don’t have a ball, no problem! Just mime the movements but be sure to use a lot of downward power when completing the ball slams without the ball.
Station 2
- Jumping jacks
- Pushups
- Squat thrust
- Lateral jump squat
Station 3
- Single arm press
- Russian twist
- Goblet squat
- Burpees
Station 4
- Single leg side hop
- Reverse crunch
- Pushups with reach
- Butterfly crunch
Homemade Kettlebell Workout
No kettlebell? No problem! Make one out of a pillowcase and some pantry staples.
Find instructions for making your own kettlebell here!
- Single arm row x10-12 ea arm
- Kettlebell swings x15
- Goblet squat x15
- Stiff leg deadlift x15
- Overhead triceps extension x10
Rest for 2-3 minutes and then repeat for a total of three rounds.
Tabata Workout 20:10 x8
Find videos for this workout here!
For this workout, you’ll complete four exercises. Each exercise will be performed for 20-seconds with a 10-second rest period for a total of 8-rounds per exercise. Between each exercise type, you’ll have one full minute of rest.
- Cross jacks or jumping jacks (20:10 x8)
1-min rest
- Speed skaters (20:10 x8)
1-min rest
- Mountain climbers (20:10 x8)
1-min rest
- Burpees (20:10 x8)
1-min rest
Strength Training
Find videos for this workout here!
This simple strength training workout is easy to do at home. It requires some equipment but you can make swaps as needed. For the fly and chest press, you can use a stability/Swiss ball, a BOSU ball, an ottoman, a bench, a chair, or even the floor. For weights, you can use whatever you have available. And if you don’t have any weights available, make this a true no equipment workout and complete the exercises without weights and add a few more reps.
In general, the rule of thumb with this type of workout: if you’re using lighter weights, you’ll want to complete more repetitions (15-20). If you’re using heavier weights, opt for fewer repetitions (8-10). Adjust as needed.
Each group of exercises will be completed 3 times with 1-minute between each pair.
- Fly + Reverse Fly
- Chest Press + Pushups
- Single Arm Rows
- Goblet Squat + Stiff Leg Deadlift
Keep Looking Forward
I’d be remiss if I didn’t say I wasn’t struggling with the news of COVID-19 every day. I’ve dialed back my news consumption to once a day (for the most part) and I find I do better when I see/hear it versus reading it on my news app or on Facebook. But I’m trying to keep my chin up. I’m trying to keep my kids happy and healthy, and I’m trying to focus on the great things to come. I’m looking forward to warmer weather for one thing. And with the warmer weather, the summer and then fall races. Not to mention the group runs that I’ve been missing so much. So while I do find myself struggling at times, I’m doing my best to look forward.
If you have any questions or need help/advice about any of the above workouts, please reach out! And though I’m no psychiatrist, if you’re struggling and just want to talk, I’m a great listener so please reach out for that, too.
Hugs.
xo
Let’s talk!
Are you doing any fun at-home workouts?
Have you signed up for the Peloton app?
38 Comments
These are some great workouts–similar to what we’re doing for our home wods with CrossFit. I think if nothing else, all of us will come out of this physically, if not emotionally, stronger!!!!
I hope so!!
High-5, Sister!! As you know, I’m all about at-home workouts. That’s one good thing about being “stuck at home” more than usual, we’re not at a loss as to finding workout options 😉 Thanks for sharing!!
True but I would much rather be doing some of these workouts with friends! Lol! Soon…
I‘m so grateful for everyone sharing their home workouts! Thank you, Rachel!
I’m actually enjoying this quiet downtime. I guess it’s different if you have kids and they need entertaining. Although yours can keep themselves busy, which is great!
So far they keep themselves busy. But there’s still a lot of noise and chaos, even when I’m not directly involved. It can be hard for me because I lean introvert so noise and craziness kind of overwhelms me. We were doing better when we had a school schedule last week! Next week should be okay again once we’re back on a schedule.
I never thought of using a backpack to sub for a weight. What a great idea and great functional fitness too. Thanks for sharing your workouts with us. Hang in there friend
Yes a backpack is so easy to use! And if you don’t want to hold it, you could wear it like you would a weighted vest. So versatile. Haha!
Hugs to you!
I love this! It’s hard to stay motivated when you can’t get to the gym! Great ideas for staying healthy during this crazy time! Working out is just as important mentally for me, as it is physically. Thanks for sharing!
I agree, it’s super important for me physically and mentally as well! Any little bit counts, right?
I think it’s great that you’re sharing workouts – everyone needs options and these look like some good ones! Thanks for sharing!
Thanks, Michelle! I hope you try one and enjoy it!
These are great! Any way you slice it, moving and grooving is going to help most people feel a little better and a little more in control of an out of control situation. <3
Love how so many coaches and trainers are sharing and collaborating!
You said it best. A little control in an out of control situation. It is what it is, and we gotta keep moving forward!
I haven’t signed up for the Peloton app. I am curious to try out some OTF workouts, jsut to kind of see what the hoopla is about.
I already worked out at home, but other resources are great — and you are a great resource, Rachel! Plus showcasing resilience for your kids is a good thing. 🙂
I’ve heard the Peloton app is really fun. I haven’t tried that one or OTF. Let me know how it goes!
Thank you so much for your kind words. <3
Thanks for putting these workouts together. I have loved seeing that so many trainers have done to keep us fit during this time. We’ll get through it. <3
I agree, I enjoy seeing so many different workouts! It keeps things interesting and fun.
These look like great workouts! I’ve been doing some new workouts and its nice to change things up. This is such a hard time. Being home more I find myself scrolling Facebook more and its probably not good to see all the posts and headlines all day long. Ugh, Hang in there!
Yup I’ve been on Facebook a lot. And I’m getting a little bored of it? I can’t wait for this to be over.
Love this! I frequently “make” my own weights with cans of produce, and they work just fine. I like having new things to look forward to.
Making weights is so easy! And underrated. 🙂
Thanks for sharing some great workouts! I mostly work from home but my business has been hit hard, so with no work to do, I’ve definitely been trying to keep physically active. Luckily I do have a home gym with the essentials I need. I’ll definitely incorporate some of these moves! Stay healthy!
Any little bit of movement helps, right? Please take care of yourself!
YES! These are such great options. I’ve honestly worked out at home for years but I love a new and creative idea. GIve this a try. HOpe you are healthy and safe.
Thanks, Julie! I find having something new to do keeps things interesting and engaging. I hope you’re doing well!
These look like great workouts! I do all my strength training at home and it’s always fun to find new workouts to do. I feel the same way about the news – I had to delete some apps off my phone and limit my consumption of news.
Yep yep, same. Now I limit myself to a little news here and there…
I have been doing all my workouts at home. So, I am looking forward to trying these workouts!!
I hope you found some you like!
Thank you for putting this together. This is such a great resource while we are stuck at home!
I hope you found it useful!
I’m still working right now, but all my gyms are closed so I’m trying to establish a routine with home workouts right now with varying degrees of success! Thanks for putting this together! :]
At-home is where it’s at these days!
I love all the work you’re putting in. It’s great to see your videos in IG and it motivates me to do the same. Thanks for being that virtual push!
Your videos are equally amazing! So thank YOU! We gotta keep ourselves motivated!
Everyone is raving about the Peloton these days! I have been intrigued by their treadmill – I just wish it was a little bit cheaper in price at least 🙂 Thank you so much for assembling this list!
My home workouts are from the 21-day fix DVD and then a prenatal strength routine 2x a week on my run days. I’m used to working at home and having these workout suggestions is so helpful!
I still haven’t tried the Peloton app! I’ve heard it’s amazing, though so… 🙂