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7 bodyweight workouts you can do at home

In partnership with Erica King

4 minute read
woman and man quarantined at home for coronavirus doing a fitness workout

Have you let your gym membership lapse? Don’t have time to drive to the local fitness centre? Forgot to wash your gym clothes? It’s time to embrace the humble at-home workout.

We’ve partnered with fitness professional, Erica King, to develop seven quick bodyweight workouts you can do from home – no equipment needed!

First things first; Erica recommends starting your workout with a warm-up. “It’s so important to start with some dynamic stretches before beginning any of these workouts,” she explains.

These warm-ups could include things like head and shoulder rolls and hip and arm swings.

Workout 1

“This is my current personal favourite and is suitable for any level of fitness. You can simply slow it down or speed it up to suit your capability,” Erica says.

Set your timer for 10 minutes and repeat the below as many times as you can. Take a 20-second break after each round. This workout is a great way to test yourself – try it a few days in a row and see if you can keep increasing on the amount of rounds you get through in 10 minutes.

  • 10 x push-ups
  • 10 x squats
  • 10 x triceps dips (you can use your lounge or a sturdy chair)
  • 10 x sit-ups
  • 10 x Russian twists

Workout 2

“For this workout, download a Tabata app on your phone that gives you a beep every 30 seconds,” says Erica.

“Suitable for any level of fitness, this routine should be completed twice, but feel free to have a rest between sets!”

Repeat each exercise for 30 seconds before taking a 30-second recovery and then moving onto the next one.

  • Skaters
  • Jumping jacks
  • Push-ups
  • Lunges
  • Jogging on the spot

Workout 3

This one is a high-intensity workout, guaranteed to get your heart rate up.

“Suitable for an intermediate to advanced level of fitness, this routine will have you doing each exercise for 30 seconds and completing as many reps as possible,” says Erica.

“After you’ve finished your 30 seconds of push-ups, take a 45-second rest before beginning the set of three exercises again. You should get through the circuit four times.”

  • Jump squats
  • Burpees
  • Push-ups
Woman socially isolating at home doing a series of bodyweight exercises including sit ups

Workout 4

This routine is a great full-body workout that combines a number of different exercises – so you definitely won’t get bored!

“Suitable for any level of fitness, this workout consists of 40 seconds of work, with a 10-second rest between exercises” says Erica.

  • Jumping Jacks
  • Wall sit
  • Push-ups
  • Crunches
  • Step-ups (you can use stairs, or another stable surface)
  • Squats
  • Triceps dips
  • Plank
  • Butterfly kicks
  • Donkey kicks
  • Sprint on the spot

Workout 5

“Another good workout to challenge yourself with, this routine will have you repeating three exercises as many times as you can in 10 minutes,” explains Erica.

  • 10 x squat jumps
  • 20 x side lunges (10 each side)
  • 10 x rotational push-ups

Workout 6

Although you’ll be working your entire body with this routine, it does focus on your core.

“Suitable for an intermediate to advanced level of fitness, the aim is to repeat the three exercises as many times as you can in 10 minutes,” says Erica.

  • 20 x mountain climbers
  • 10 x sit-ups
  • 10 x burpees

Workout 7

Suitable for any level of fitness, this routine will have your legs and glutes burning in no time!

“It’s simple, just repeat the below exercises as many times as you can in 10 minutes,” says Erica.

  • 20 x reverse lunges
  • 20 x single leg glute bridges on each side
  • 10 x side plank leg raises on each side

Keeping healthy isn’t just about being physically active. Never underestimate the importance of mental health when it comes to your overall wellbeing. Check out our article, 3 ways to improve your mental wellbeing in under 5 minutes for more information and expert tips.

Looking for other ways to keep you and your family healthy during this time? From at-home workouts to tips on managing your mental wellbeing during self-isolation, check out the rest of our COVID-19 content series.

The information in this article is provided for general advice only. We recommend that you talk to a qualified health professional before starting a new fitness program.

About Erica King

Erica King is a running coach, nutrition coach and fitness trainer who is passionate about helping the community to get healthy, no matter their age or level of experience. An avid marathon runner, Erica recently celebrated her 50th birthday by running 12 marathons across the globe in 12 months.

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