Home Workout Routines During Without Gym Equipments

Hesham Fathi

Hesham Fathi

Exercise is a way of life for some people, while for some it is a way to stay fit and healthy. Before this lockdown, we had different people at gyms exercising for different reasons. With the lockdown, some people have stopped exercising because of lack of gym equipment, others because they do not have their instructors close by to talk them through specific routines.

This article will open your minds to home workout routines in this lockdown period. But before you start any home workout, it is important you warm up your body for exercise. You can do this by marching on a spot for about 60 seconds. 

Now, you can go through the following full-body exercises and try them. 

The Bridge 

The bridge is a good warm-up exercise to improve spinal stabilization. It helps isolate and strengthen your butt and hamstrings (back of the thigh). The continuous practice of this home workout will enhance stability and posture due to its focus on the lower back and hip. 


  1. Put a yoga mat or any piece of cloth on the floor. Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees while facing the ceiling.
  2. Next, Raise your bottom until your hips are fully widened by squeezing your upper butts
  3. Hold for 20 to 30 seconds, and then return to your starting position.

Perform this exercise in sets of 2 with 10 repetitions. After that, rest for 1 minute. 


The Squat is another lower-body home workout exercise. It focuses mainly on the thighs and butts. It helps with stability and balance. 

Directions : 

  1. Widen your feet parallel to your shoulder and extend your arms in front of you.
  2. Bend your knees and your hips slightly and then do the traditional squat position.
  3. Push up using your heels and repeat. 

Keep doing this exercise in sets of 2 with 20 repetitions and then rest for 1 minute as before.

In doing this exercise, make sure to move your butt backward, do not just bend your knees. Be careful to keep your knees in line with your toes, do not let them cave in. Also, don’t forget about your upper body – look straight ahead and don’t round your back.


Another easy exercise to do at home is The Plank. Planks are great for core strengthening, generally improves your posture and increases your flexibility. Moreover, you can try several variations of this exercise to suit your fitness needs.


  1. Lie on the ground in a push-up position.
  2. Next, balance your body on your elbows.
  3. Finally, hold this position for about 30 seconds.

You can attempt planks in intervals and in between other exercises. Hold the position for 30 seconds and slowly try to increase it to a full minute. 

In doing this exercise, it is important to know that a saggy back or bottom during a plank can result in lower back pain later on. Be sure not to compromise your form and do not let your head sag.


The Crunch is a classic core exercise. It specifically trains your abdominal muscles, which are part of your core. Your core consists not only of your abs, it also includes your oblique muscles on the sides of your trunk, as well as the muscles in your pelvis, lower back, and hips. Together, these muscles help stabilize your body.


  1. Lie on the floor and rest on your back. Bend your knees and place your arms across your chest and make sure your feet are touching the floor.
  2. Put your hands behind your head and then lift both your chest and your legs slightly but leave a gap between them.
  3. Go back to the starting position and repeat.

Do this exercise for 15 repetitions and rest for one minute.  

Stationary Lunge 

If you are looking for a home workout with a focus on glutes (muscles of the buttocks), stationary lunges might be of interest to you. There are many different types of lunges and it is very easy to add upper body movements for combination exercises. It is also an excellent exercise because it helps to strengthen all of the major muscles of the lower body. 


  1. Stand up straight and split your right leg behind with your left leg forward. It should look like you’re preparing to run. Be careful not to place your left foot directly behind your right foot (you should maintain the same distance between your feet width-wise as you would when your feet are next to each other).  
  2. Place your hands on your hips. Bend your right leg, leaving a little gap between the floor and the knee.
  3. Subsequently, switch your legs and do the same.

You can do this exercise for 20 repetitions before taking a break of one minute.

Knee Push-up 

This home workout is focused on the core and arms, it helps improve your standard push-up position. 


  1. Start from the standard push-up position but, instead of your feet, place your knees on the floor.
  2. Your feet should be slightly lifted from your knees.
  3. Then, bend your elbows up and down like normal push-ups while maintaining a straight position from your head to the knees.

Repeat this exercise in sets of 2 with 16 repetitions. Rest for 1 minute.  


Exercising comes in different forms and dancing is one of them. Working out doesn’t need to feel forced. If you love to boogie on the dance floor, dancing is a great way to get your heart rate up and you burn some calories while you’re at it. What’s your favorite album? Do you have a favorite playlist? Play some music and get moving. You can watch some music videos and try to learn some routines. You can try out the TikTok app – it’s filled with users doing all the same viral routines. 

Look into it and get practicing!

After you practice any of these home workout routines, you can grab your popcorn and watch any of these movies. Enjoy your lockdown!

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Hesham Fathi

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