Home Workout Plan With No Equipment

Home Workout Plan

The coronavirus has led to several industries’ closure, with the fitness and the entertainment industry being hit the worst.

With gyms and fitness studios closed, people resort to online methods to stay in shape.

While many are using this time to spend time with their loved ones, many use it to get their body in shape and fitness goals in order.

A study conducted by the University of California, Los Angeles (UCLA) has proven that regular exercising is highly effective in keeping the immune system intact and thus keeping your body primed to fight off potential unfortunate infections.

The coronavirus outbreak has led to the closure of fitness centres, gyms, fitness studios, and many other places. As the virus spreads like wildfire, people are more reluctant to leave their house.

Those prone to exercise too have shifted towards a sedentary lifestyle due to the fear of the coronavirus. With people becoming inactive by the minute, they are finding it challenging to find the same fitness motivation at home.

But there are plenty of workouts designed to help you reach your fitness goals from the comfort of your own homes.

These workouts need no equipment and can be done anytime during the day you deem feasible.

In this article, we will walk you through some of the exercises you can perform at home without needing any pieces of equipment whatsoever.

Effective Full Body Workout At Home

Even as gyms are slowly beginning to welcome back guests under social distancing measures, a survey has indicated that 7 out of 10 people in the world have their daily workout sessions at home.

Whether it’s through personal training or on YouTube or any other social media outlet, or a real-time yoga class on Instagram, fitness fanatics find ways to exercise without leaving their house.

Here are some of the highly effective full-body workouts you can try at home without the need for any equipment

1. Pushups (To Target Chest, Shoulder, And Triceps)


Everyone wants their biceps to be of apparent size. To achieve that, people spend countless hours in the gym under bars and dumbbells but fail to get the desired results.

However, what they forget to do are pushups. Though pushups may sound boring and old school, they effectively target your chest, shoulder, and triceps.

They’re a great compound exercise if you don’t currently have access to a full-fledged gym.

If you are looking to add some mass to your pecs and triceps, pushups are a great way of achieving that. Similarly, pushups depend upon your shoulders too, for movement.

The more pushups you do, the more you flex those muscles, ultimately helping tone them into shape.

Regular push-ups will help you eliminate the extra fat around the chest and near the bicep region. Start slowly by doing 25 – 50 push-ups a day and gradually increase the number.

2. Pull-Ups (To Target Back and Biceps)

pull ups

We all want to have that “V” shaped back but often tend not to work our way around that.

If you’re going to target the extra fat around your back and biceps, pull-ups are an efficient way of doing so.

This is because pull-ups are designed explicitly to target the back and bicep region as we tend to lift our entire body weight when doing a pull-up.

This promotes muscular hypertrophy, particularly around the back and your biceps, to give you a toned physique.

While there’s some discrepancy over the effectiveness of pull-ups and chin-ups for biceps, it’s safe to conclude that some form or exercise is always better than nothing.

Build strength with compound exercise like the pullups and then isolate your biceps with other exercises if you want to work them even more.

Some would argue that bicep curls are better than pullups, if your goal is to have bigger arms.

Start slowly and try to do at least two complete pull-ups in the beginning. Once you are comfortable, gradually increase the ratio.

Though pull-ups are one of the most strenuous exercises, they essentially stimulate muscle growth.

3. Sit-Ups and Lying Leg Raises

sit ups

When you work out at home, it is vital that you leave no muscle untouched. Having taken care of the upper body through pushups and pull-ups, it is now time to tend to your lower abdomen.

Sit-ups are a great way of getting rid of fat from the thigh region. Sit-ups flex the hips and are key for stabilising the lower back.

If you are looking to get rid of the traditional belly fit, lying leg raises are a great way of doing so.

Also, they are a great way of strengthening your outer thighs and putting tension on your lower abdomen that gradually reduces the belly fat.

Start by doing ten sit-ups, and ten lying-leg raises every day and progressively increase the number as you progress.

4. Bodyweight Jump Squats


Bodyweight jump squats are a great way of targeting your upper and lower body all at once.

These bodyweights jump squats are crucial to improving your upper and lower body strength and are known to burn more calories than regular squats.

Bodyweight jump squats are known to target and strengthen your glutes, hamstring, quads, and core. With the added jump, the lower body too comes into play.

Start your daily exercise by performing five bodyweight jump squats every day as they significantly increase your core temperature. Gradually increase the number as you lean into your routine.



High-Intensity Interval Training is the shortest form of workout that guarantees efficient results. However, with HIIT, you will have to push yourself hard for 20 minutes non-stop.

HIIT plays a crucial role in improving the overall texture of the body and especially in reducing belly fat.

Note that HIIT is not to be done regularly and should be limited to only three days a week for better results.

The 20 minute HIIT circuit is designed explicitly to target belly fat and burn calories faster. Some of the best HIIT workouts are as follows:

  • Push-Ups
  • Sit-Ups
  • Lunges
  • Crunches
  • Jumping Jacks
  • High Knees
  • Squats

Note that HIIT has to be done for only 20 minutes with just a 10 second between each set. HIIT is linked to improved heart health, increased fat loss, and strengthened core muscles.

It is advised that beginners start with a 10-minute HIIT every day and gradually increase the time to 20-minutes.

The Bottom Line

We hope our article was able to cover everything you need to kick-start your exercise regime at home without the need for any types of equipment.

These are challenging times, and the only possible way to get through this pandemic safely is if our immunity is strong. Regular exercise flushes out the bacteria from our lungs and abdomen.

At the same time, it keeps other disorders such as heart diseases, strokes, type-2 diabetes, and various cancers at bay.

It keeps our immune system intact by causing significant changes in antibodies and WBCs.

As compared to immune supplements, exercise has proven to be more effective in keeping the body immune, healthy, and energetic.

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