Home Workout Ideas

With the coronavirus pandemic, many people are concerned about going to the gym, while others simply want to maintain an exercise regime while they may have limited ability to travel outside their homes.

What's more difficult is figuring out what to do?  How do you set up an effective home workout? What do you do if you don't have much equipment or space? The following series takes you through a variety of choices for exercising at home, whether you have nothing but your own body and a pair of shoes or a workout room tricked out with every piece of equipment imaginable.

The simplest way to work out at home is to use your own body. There are a variety of effective body weight exercises that can help you build strength, endurance and burn calories. And by circuit training (going from one exercise to the next, without little or no rest), you keep your heart rate up, burn more calories and get the most out of your exercise time.

Sample Cardio Circuit Workout (No Equipment)

• 1 min: March in place — Lift the knees high and swing the arms
• 1 min: Jog in place, pushing the arms overhead
• 1 min: High knees
• 1 min: Slow, controlled Plyo-jacks
• 1 min: Regular jumping jacks
• 1 min: March in place
• 1 min: Skaters
• 1 min: Mountain climbers
• 1 min: High knees
• 1 min: March in place

Sample Strength Circuit Training (No equipment)

• 1 min: March in place to warm up
• Squats — 20 reps
• Reverse lunges — 12 reps on each leg
• Pushups (on the knees or toes) — 10-12 reps
• Dips — 10-12 reps
• Walking lunge with arms overhead — 10-12 reps
• Lateral leg lifts
• Planks
• Glute bridge
• Back extensions