Home Workout Options to Avoid Missing Workouts During Quarantine

Working out at home is not an ideal option for many. There are a multitude of distractions- from pets to children to just simply preferring to watch TV on the couch instead of exercise. Currently, home workouts are our best option to remain safe from catching or spreading COVID-19 though. To aid in this reality, I wanted to provide some tips and sample home workout options- that don’t require a single piece of equipment.

Tips to Successfully Exercise at Home

  1. Dedicate a non-negotiable time to workout– just like you would if you were going to the gym. A lot of times, since we’re in the comfort of our own homes, we’re far too flexible with “I’ll workout later”- ‘Later,’ then becomes 9:00 PM and you’re winding down for bed. Keep in mind, your future self is always the most ideal version of yourself. If your schedule allows it, still try to exercise at a similar time you normally would go to the gym. This will help keep a sense of normalcy to your routine.
  2. Get creative. Just because you don’t have the benches, machines, or all the dumbbells that a gym offers, doesn’t mean you can’t get a little creative with making your own workout equipment. Use a couch for Rear Foot Elevated Split Squats, or a Chair (preferably a sturdy one!) for step ups. Cans of soup or gallons of water both provide decent substitutes for light weights, if you’d like to add resistance as well!
  3. Use an APP to time your workouts. My preference is simply the “Tabata” App. It’s free and does exactly what I need it to do. It keeps track of the sets, the length of the workout and the rest time. There are many free apps out there though that you can use- pick one and download it. This will keep your workout regimented. Even if you’re not necessarily someone that does HIIT workouts often, I would highly recommend doing timed workouts at home- unless you have the appropriate weights to do strength workouts. (In that case, you can basically go about your normal sets and reps and get an effective workout) If you have minimal equipment though, the best way you can get your heart rate elevated and get a really high quality workout, with JUST YOUR BODY WEIGHT, is to train in a timed fashion.

Body Weight Warm-Up/Mobility


  • 3 Rounds
  • 30 seconds of work per exercise
  • 5 seconds of rest between exercises
  • 30 seconds of rest between rounds

1. Jumping Jacks

2. Hip Circles (15 s. each side)

3. Seal Jack

4. Cat Cows

5. Run In Place

6. Hockey Stretch

7. Bird Dog (15 s. each side)

8. RKC Plank

Body Weight Workout A


  • 3-5 Rounds
  • 20-30 s. seconds of work per exercise
  • 10-15 seconds of rest between exercises
  • 30-60 seconds of rest between rounds

1.Alternating Front Lunge

2. Push-Up Position Spider Stretch

3. Alternating Reverse Lunge w/ Twist

4. Push-Up Position Arm to Side

5. BW Squats

6. Push-Up Position Arm out Front

7. Alternating Lateral Lunge

8. Push-Up Position Opposite Shoulder Taps

Body Weight Workout B


  • 3-5 Rounds
  • 20-40 s. seconds of work per exercise
  • 10-20 seconds of rest between exercises
  • 30-60 seconds of rest between rounds

1.Rear Foot Elevated Split Squat (Left) ** Do bodyweight if you don’t have a dumbbell, and this is a great opportunity to use a couch or love seat to put your rear foot on, in place of a bench **

2. Bear Crawls

3. Rear Foot Elevated Split Squat (Right)

4. Lateral Bear Crawls

5. Step Up (Left foot leads)

6. Toe Touches (Same move, just minus the Swiss Ball from the video)

7. Step Up (Right Foot Leads)

8. Reverse Crunches

A Note on Tempo…

Just a reminder, when you’re doing a timed workout, the goal should always be:

“Perform as many quality reps as possible in the allotted time.”

In other words, walk the fine line between keeping a quicker/high speed tempo, but also not rushing through the reps to the point that someone else wouldn’t be able to tell what exercise you’re doing!


Whether it’s any of the workouts I’ve outlined above, or another type of in-home workout, it’s important to maintain some of your routine during these stressful times. Getting a good workout in, will restore an aspect to your life that feels normal. Be safe, be productive in your time home, and remember:

“This too shall pass.”

Yours in Fitness and Health,


Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass. 

3 thoughts on “Home Workout Options to Avoid Missing Workouts During Quarantine

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