When stuck inside because of social distancing, it’s hard to find the motivation to workout. Especially when you’re used to going to the gym or hitting up a Pilates or yoga class.
Since the gyms are closed and you don’t have access to equipment, (you’re not the only one using canned goods, books, and water bottles as weights!), you might be struggling to figure out how to design a home workout routine that will get your heart pumping, burn fat, and strengthen muscles.
If you typically take classes that include weights, machines, and instructor guidance, the lack of format and tools might throw you off course. However, you can create a great home workout routine using bodyweight alone. Here is an awesome routine to follow that’s fit for all levels.
Do an EMOM Workout for Cardio
Try an EMOM workout, which stands for “every minute on the minute.” This means you’ll run through a series of exercises for every minute on the minute like this:
- Perform the exercise for 60 seconds
- Rest for 60 seconds
- Perform the exercise again for another 60
- Repeat until you’re finished with your workout for 10-20 minutes, depending on your fitness level
Why is this effective? Because you are using that 60 seconds to do high-intensity interval training (HIIT), which may help burn fat better and aid in weight loss over moderate cardio[*].
Follow the exercises below in this format for a total of 10 minutes and you’ll have an at-home workout that will elevate your heart rate and help build muscle. Increase to 15 minutes and up to 20 minutes when you’re ready.
Squat Jumps (Do 10)
Stand with your feet hip-width apart, your chest up and your shoulders back, sitting down into a squat. You will bend your knees so they’re at a 90° angle, then push off through your heels and jump upwards into the air. Land softly back down. Repeat for 10 reps.
Burpees (Do 5)
With your feet shoulder-width apart, drop your hands to the ground in front of your feet and jump your legs back so you’re in the top part of a push-up position. Do that push-up and bring your legs into a squatting position again. Then, jump your feet back to meet your hands. You will then stand and jump up.
Lunge Jumps (Do 10)
Start standing with feet shoulder-width apart and jump your left leg forward, with right leg back into a lunge and both knees at 90 degree angles. Jump up and switch your legs while in the air so that you land in a lunge with your right leg in front this time. Continue jumping back and forth, as fast as you can without pausing in between the motions.
**Option: if you have weights, you can do simple lunges instead; 5 on each leg holding weights.
Do a Full Body Weight Circuit
If you do not want to do an EMOM, you can do other body weight circuits at home instead. Use weights if you do have them, or just your body alone.
This example will target your core and abdominal muscles with some work on a mat, as well as lower body with a mix of cardio and strength. You can repeat as many sets of these as you like to create a home workout routine that fits your desired length. A good place to start is three full circuits.
- 20 bodyweight squats (weight or resistance band, optional)
- 10 push-ups
- 10 lunge jumps
- 10 tricep-dips (on bench/chair)
- 20 bicycle crunches
- 20 shoulder taps
- 20 squat jumps
- 10 stationary lunges (weight, optional)
- 20 mountain climbers (use paper plates as gliders, optional)
- 10 V-ups
- 5 burpees
Here is how to do each move:
Bodyweight Squat
Stand with feet a little wider than hip-width apart, toes turned slightly outward. Hold in your core and hinge at the hips, bending the knees into a squat position where thighs are parallel to the floor and heels are able to then lift slightly off the ground. Your torso is forward. Then straighten legs to stand, with hips and torso coming up at the same time. Repeat again.
Push-ups
Position your hands shoulder-width apart, or even slightly wider. Bend the elbows and lower your body toward the ground, so that your elbows are at about a 45-degree angle to your body. You will then sink into that push-up position, lowering to the ground. Then come back up, arms straight, and repeat again.
Lunge Jumps
Start standing with feet shoulder-width apart and jump your left leg forward, with right leg back into a lunge and both knees at 90 degree angles. Jump up and switch your legs while in the air so that you land in a lunge with your right leg in front this time. Continue jumping back and forth, as fast as you can without pausing in between the motions.
Tricep-Dips
Grip the front edges of a chair or bench at home with your hand. Keep your butt in front of the seat and just off the edge, nearly touching. Keep your feet flat and bend your legs so your thighs are parallel to the ground. Straighten your arms as you dip, lowering the body toward the floor so that your arms can form a 90-degree angle. Use those triceps to press back up and go repeat.
Bicycle Crunches
Lie flat on a mat on the ground with your lower back pressed against the ground. Pull your navel in and keep the core and abdominal muscles tight. Put your hands behind your head, without pulling on your neck (which can cause tension), and then bring your knees in towards your chest while you lift your shoulder blades off the ground. You will keep alternating sides in a fluid motion, counting each crunch.
Shoulder Taps
Go into a kneeling-plank position with your legs hip-width apart, your ankles crossed, form one straight line from head to toes against the floor. Then while keeping hips and shoulders level and squared in front of you, raise one of your palms to the top of your opposite arm, wait a moment, sucking in the core, and then go back to the starting pose. You will then alternate with the other palm. Continue this for a total of 20.
Squat Jumps
Stand with your feet hip-width apart, your chest up and your shoulders back, sitting down into a squat. You will bend your knees so they’re at a 90° angle, then push off through your heels and jump upwards into the air. Land softly back down.
Stationary Lunges
Start standing with feet shoulder-width apart and jump your left leg forward, with right leg back into a lunge and both knees at 90 degree angles. Then lower the body down in a straight line to feel it in your legs and glutes, holding a weight if possible. Do 5 on one side, then alternate legs for another 5.
Mountain Climbers
Start in a plank position with shoulders over hands and weight on the toes. Keeping the core engaged, bring your right knee towards your chest. Head back into your basic plank, switch legs, and bring the left knee forward. Keep switching legs with a fast pace, so it’s like you are running in place in that plank pose.
V-Ups
Lie down on a mat, keep your legs straight out in front of you. Then lift your body up into a crunch, while simultaneously bringing your legs into the air (keeping them straight if you can for an added challenge, instead of bent at 90 degrees), so that you are “touching” your toes. Once you finish that reach, let your torso fall back down and lower down to that mat. Repeat the motion for the reps.
Burpees
With your feet shoulder-width apart, drop your hands to the ground in front of your feet and jump your legs back so you’re in the top part of a push-up position. Do that push-up and bring your legs into a squatting position again. Then, jump your feet back to meet your hands. You will then stand and jump up.
The Takeaway
You can get an amazing workout from home with these full-body workouts. With a combination of HIIT, some light weights, or just using body weight, you can torch calories and change your body — all without a gym membership.