No Gym? No Problem—You Can Do These 30 Exercises at Home While Social Distancing

Gyms and studios across the country are closed, but that’s not an excuse for not working out! Exercise enthusiasts will do anything to get their workout in and that includes finding ways to get their fitness on at home.

Did you know that many of your favorite exercises can be done in your living room? With most of them not requiring equipment, just your own bodyweight! You can do squats, deadlifts, pushups, crunches, planks, donkey kicks, burpees, etc.

We’ve compiled a list of 30 exercises to keep you in shape during the pandemic. Keep your body moving and your heartrate racing with these at home exercise. All you need is a yoga mat, free-weights, an ab wheel, a jump rope, and a positive attitude!

Which of these exercises is already part of your home workout routine?


Now’s the right time to give yoga a shot and there are tons of YouTube videos and classes that you can stream on Zoom or Instagram.

If you’re looking for something to keep you grounded, yoga will help you take the deep breaths you need while you get in some stretching. The world around us is overwhelming, but try focusing your energy inward and tuning into your thoughts and emotions.

Take a break from sitting at your computer with some cat/cow poses or a seated pigeon pose.


Photo by Form on Unsplash


Have you heard of the plank challenge?

It’s a 30-day program to strengthen your core and build up endurance. As each day passes by, you increase the amount of time you can hold a plank. By day 30, the goal is to be able to hold a plank for five minutes! Do you think you can rise to the challenge?

Planks never get boring as there are tons of variations. For basic planks, also known as forearm planks, place your shoulders directly over your elbows and tuck your toes, lifting your knees off the mat.

Once you master the basic plank, push yourself harder with straight arm and side planks!


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One-Arm Triceps Extensions

Suns out guns out! Your arms will be toned, looking bigger and better than ever, for summer with tricep extensions.

With one arm, grab a dumbbell or free weight and hold it directly behind your head and bend your elbow, pointing it towards the ceiling. Make sure you extend through your elbow until your arm is straight and the weight is above you. Lower your arm back to starting position and repeat.

Tired yet? Now complete the exercise on the other side. You’ll thank us later!

One-Arm Triceps Extensions

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Side Lunges

Are you tired of doing lower body workouts and not seeing your thighs shrink?

Side lunges shape up your outer thighs and glutes, giving you those athletic legs you’ve been longing for.

The exercise is actually relatively simple—all you have to do is stand with your legs wider than shoulder distance apart and your toes pointed forward. Then, step out with your right foot, shifting your body to the right leg, bending the knee until it reaches a 90-degree angle and your other leg is straight. Return your right leg to the center and do the same on the other side.

If you really want to feel the burn, hold a weight in your hands.

Trust us when we say, “your legs will be on fire by the end of this workout.”

Side Lunges

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Bird Dog Exercise

Looking to tighten your core? Look no further.

This bodyweight floor exercise strengthens abdominal muscles, lower back, butt, and thighs. The only piece of equipment you need for this exercise is a matt.

Start by kneeling on a mat with your knees hip-width apart and your hand pressed on the ground, shoulder-width apart. Keep your core tight and lift your right hand off the mat, extending it straight in front of you while at the same time, lifting your left knee an inch or two off the floor and extending it straight behind you.

Use your other hand and knee to keep your balance. Hold the position for a few seconds and return your left knee and right hand to the starting position.

Now that you’ve mastered that side, it’s time to switch to the other.

Did we mention this exercise is great for reducing lower back pain?

Bird Dog Exercise

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Ab Wheel Rollout

You’ve probably seen gym goers doing this exercise and thought that it looks easy. Well, you’re highly mistaken as your whole body will ache after just a few of these.

If you’re up for the pain, you’ll need an ab wheel and a mat. To get started, kneel on a mat and place the ab wheel directly in front of you. With your full weight on the wheel, grab the handles and lift your feet off the mat. Slowly roll the ab wheel forward, making sure to keep your core tight, while extending your body into a plank position. With your back as flat as possible, pause for a moment and then slowly roll yourself back up into the starting position.

Can you do three sets of ten reps?

Sounds easy enough, right? Well, don’t be fooled!

Ab Wheel Rollout

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Hip Bridges

Technically, you don’t even need to get out of bed to do this exercise. It doesn’t get much better than that!

Start by lying on your back with your legs hip-distance apart and your knees bent. Place your arms by your sides. Now, push through your heels and lift your hips up while squeezing your glutes. Stay up for a couple of seconds, then lower yourself back down.

After completing this exercise, you’ll have a peachy butt that would make even the Kardashians jealous.

Hip Bridges

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Tabletop Straight Leg Pulses

Can you guess why this exercise is called tabletop straight leg pulses?

For this Pilates move, you’ll begin in a tabletop position with your wrists under your shoulders and your knees under your hips. Lift one leg off the floor and extend it behind you, slowly pulsing it up and down, keeping your glutes squeezed.

The trick is to remain stable, avoiding leaning to one side. After you’ve finished the reps, switch to the other side.

Tabletop Straight Leg Pulses

Screenshot from “TABLETOP STRAIGHT LEG PULSE” via YouTube

Leg Ups

We’re sure you’ve heard that the only way to get six pack abs is to do sit ups and crunches, but if you’re looking to work on your lower abs, leg ups are the perfect exercise for you!

You can lay on a mat or straight on the floor if you’re hardcore. Put your arms by your side and stretch your legs out in front of you, then raise your legs, keeping them as straight as possible. At this point, your legs should be pointed towards the ceiling, with your toes flexed. Then, carefully lower your legs back down, keeping them straight, so they’re just above the ground.

Congratulations, you’ve completed one rep. Now try to do 10 more.

Are you exhausted yet?

Leg Ups

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Donkey Kicks

This exercise will kick your butt!

Nicknamed after the animal’s movement, you’ll look just like a donkey while kicking your leg in the air.

Start the exercise by getting on all fours, with your knees hip-width apart, hands under your shoulders. While bracing your core, lift your right leg up, keeping your knee bent and your foot flat. Use your glute to press your foot towards the ceiling and squeeze it at the top. Then return to starting position, competing 10 reps.

Now you’re ready for your left side to do some work.

Donkey Kicks

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Outer Thigh Raises

Do you dream of having long, legs for days?

On a mat, lie on your side with your hips aligned, knees straight, and feet together. Gently lift up the outer leg towards the ceiling as high as possible, without tilting your body. When you reach the top, give it a bit of a squeeze and bring it back down.

The key to this exercise is to take it slow and to not let your foot touch the ground.

After you’ve completed 10 on one side, it’s time to switch to your other side.

Outer Thigh Raises

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Let’s take it back to the basics with crunches. One of the most popular abdominal exercises, you probably learned these way back in elementary school. But, have you been doing them correctly?

For the basic crunch, lie down on your back and plant your feet on the floor, hip-width apart. Bend your knees and place your hands behind your neck or across your chest. Lift your upper body up towards your knees, keeping your head and neck relaxed. Go back down to the starting position.

Are you a pro at basic crunches?

Try bicycle, standing, v-sit, reverse, oblique, long arm, or kickboxing crunches.


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