The fitness world has convinced us that we need all kinds of equipment in order to get and stay fit. From treadmills to stationary bikes, barbells to free weights, kettlebells to medicine balls, and pull-up bars to cables, it’s easy to think that the more equipment you use, the better chance you have at achieving peak fitness.
It’s important to remember that you don’t need a gym full of all kinds of equipment to get the body you’ve always wanted. And at this point in time, many gyms are closing because of the coronavirus.
Here is a list of workouts that you can do at home with little to no equipment.
1. The 15-1 Method (source)
Equipment required: none
This workout goes between 2 exercises. So for example, let’s pick push-ups and squats. The 15 and 1 in the name refer to the reps of each exercise. For the first set, do 15 reps of push-ups and 1 rep of squats. But here’s where it gets tough. For the next set, do 14 reps of push-ups and 2 reps of squats. The next set, do 13 reps of push-ups and 3 reps of squats. Progress all the way until you’re at 1 rep of push-ups and 15 reps of squats. By the end, you will have done 120 reps of each exercise.
The best part about this workout is that you can change the exercises you’re doing (can pick any bodyweight exercise like lunges, squats, push-ups, dips, etc.) and can change the number of reps (you could do 12-1, 10-1, or 8-1).
2. Deck of Pain Workout (source)
Equipment required: a deck of cards
This workout uses a deck of cards to tell you what exercises to do and the number of reps. For example:
- For clubs: do push-ups
- For spades: do squats
- For diamonds: do tricep dips
- For hearts: do lunges
Then as you pick a card, the number tells you how many reps. For example, if you pick an 8 of clubs, do 8 push-ups. The face cards count as 10 reps.
The best part about this workout is that you can assign any exercise for the suits. If you want to do a chest set, assign different push-up variations for the four suits. If you want to do a lower-body set, choose a variation of lunges and squats. Use this chart to help you pick bodyweight exercises!
3. The Barbell-Only Military Workout (source)
Equipment required: barbell with plates
This workout is comprised only of exercises with a barbell. No other equipment is needed. As you may expect, the program revolves around the common barbell exercises like squats, deadlifts, bench presses, and overhead presses.
This is the workout that I’m doing while stuck inside during the coronavirus. I already had a barbell with some plates in my basement. I just started the other day so I’ll update you on my progression throughout the 8-week program.
4. Cardio Workouts
There are a ton of options for cardio that don’t require equipment. You could:
- Run outside: run for a set period of time (i.e. 30 minutes straight); set mileage (4 miles); switch between running and walking (great for beginner runners); or do sprints and walk (i.e. 15-second sprint, 2-minute walk)
- Jumping jacks or jump rope: these are other great cardio options if you want to stay inside. For jump rope, you can use a rope if you have it or even just jump in place (as if you’re using an imaginary jump rope)
- If you have a treadmill or a stationary bike at home, taking advantage of them!
Don’t make not being able to go to the gym an excuse to skip a workout. If you’re stuck inside, do one of these workouts!