You must be waiting for this lock-down to be over so that you can hit back to your gym and fitness clubs. Ironically, the war against this nasty COVID-19 pandemic will take time and till the time you can’t afford to take your fitness at the loose end.

What you can do?

Well, there are exercises that don’t require any equipment and can be done even in your living room, all you need to spark a zeal for the same. Then giving rest to your dumbbells and resistance bands, give your body a chance to shape you up! Try these easy workouts without any equipment:–



To start with, stand on your feet straight, now keep your hands straight in front of you. Keep your hands straight in front of you. Now lower your body towards the floor by bending your knees and making a hinge at your hips. You should not bend your head while going down. Now, again return to the standing position.  Do about 8-10 repetitions.



Burpee can be great exercises to kick start your session. One of the most effective bodyweight exercises; is a full-body exercise. Burpee starts with a low squat position having both hands on the floor. Now, kick your feet back making a push-up position. Just do one push up and then return your feet to the squat position. Jump as high as you can which is followed by squatting and moving back to push-up position. This is how you complete one rep; try to do at least 15 repetitions in 3 sets.



Another great exercise to strengthen your core and correcting your bad body posture, Plank exercise burns your excess body fat and increase your stamina. To start with lies face down keeping forearms on the floor and hands clasped. Now, making a table-top kind of posture extend your legs behind your torso and rise up on the toes. Keeping your back straight, tighten your core body, and try to hold your body intact for 40 to 60 seconds.

Push Up


It is quite necessary to maintain perfect form while doing pushups. It starts with you placing your hands on the floors along with legs stretched straight behind you. In order to hit your major upper-body muscles, place your hands slightly wider than your shoulder. Lower your body until your chest nearly touches the floor. Once you dip in pause for a second and push yourself back up.

Jumping Jacks

Jumping Jacks

Stand straight with both arms by sides. Jump your legs apart, swinging hands overhead as if you are clapping over your head. Now, jump your feet inside together as hands cone down to sides. Try to do this for 90 seconds.

Some more exercises that you can do without equipment and their benefits

  • Pull-ups

It helps in strengthening the core calisthenic muscles. It improves grip strength and overall fitness level and body strength.

  • Chin-ups

It builds upper body functional strength. It can help in increasing back and arm size and helps in building grip strength and leads in improving overall body performance.

  • Dips

It helps in building muscles. It stabilizes your body. It helps in improving pushing strength and helps in improving overall fitness and health.

  • Jump squats

It helps in burning fat and calories. It helps in toning your abs, legs, and butts. It helps in improving your health and boosts your performance.

  • Jack Splits

You will enjoy the benefits of your soft mattress with this exercise. This exercise is designed to help your core get strong. You can do a minimum of 6-8 reps of this exercise.

  • Scissors Leg

This exercise is purely designed to ensure mobility in your legs. This exercise will improve the blood circulation in your lower body and legs. This exercise will strengthen your butts and thighs.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist who has been working for B2B segment for almost half a decade. He has developed a knack of writing deliberate reports on indigenous market leaders across different sectors like health, fitness and sports goods manufacturing. He developed a discrete interest in covering business reports including business events, expos, and trade fairs.

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