Today, we’re presenting you with 15 at-home workouts you can do at home—no equipment required—so you can stay in shape and emerge from seclusion looking quaran-toned once all the dust has finally settled.

The coronavirus pandemic has gone on for months, but it already feels like it’s lasted for years—and there’s a chance that it could continue for quite a while longer. With no vaccine yet in site, even if we make it through a semblance of summer, we’ll likely face a resurgence of cases when the next wave hits this winter.

15 At-Home Workouts That Require No Equipment

Local, state, and federal government officials have all responded differently to the COVID-19 crisis, but many have limited the use of public spaces—such as gyms and parks, where you’d normally work out—and issued stay-at-home orders in an effort to stop the spread. Under quarantine, it can be challenging to maintain an active lifestyle, but it’s important to do so if you want to avoid gaining the “Quarantine Fifteen”.

Cardio Warmups

To avoid injury and maximize results, add a warmup to your workout. You’ll get the blood flowing and calories burning before moving onto strength training.

  1. Run around the block – So long as you maintain a six-foot distance from other pedestrians, you can safely get in a quick warmup jog around the block.
  2. Jumping Jacks – If you prefer to get your heart rate elevated at home, do jumping Jacks for 60 seconds before starting your workout.
  3. Jump rope – To enjoy some sunshine while remaining socially distant, jumping rope in your backyard is a great cardio solution that also works your calf muscles (gastrocnemius) and glutes.
  4. High knees – We love this cardio exercise because it also engages your lower abdominal muscles.
  5. March in place – Those who are looking for at-home workouts for men over 50 might prefer this low impact way method to warm up your body.

Remember to do a light stretch afterwards, and consider monitoring your heart rate and repeating your cardio circuit in between sets as necessary so that it stays elevated within the fat-shredding zone.

Leg Exercises

Your legs make up the largest muscle group in your body, and larger muscles will burn the most calories to help you lose more body fat. If you warmed up in running shoes, you might want to switch into cross training shoes that can promote balance and better support lateral movements.

15 At-Home Workouts That Require No Equipment
  1. squats – There are many variations of squats you can do to target inner thighs and outer glutes while blasting your quads.
  2. Lunges – This is another dynamic exercise that can be performed forward, backward, sideways, or standing on one leg.
  3. Calf raises – Sculpt your lower legs with a set of 20 calf raises and you’ll be sure to feel the burn.
  4. Side leg raises – This is great for targeting those hip flexors that have been weakened by sitting down all day.
  5. Wall sit – Holding yourself in a seated position at a 90-degree angle with your back against the wall strengthens your legs and core at the same time.

Core Exercises

A chiseled six-pack is a dream that most of us have had at some point or another, but a strong core is also important for more maintaining a healthy posture. You might want to lay out a yoga mat to feel more comfortable, but towels will work just fine.

  1. Plank – Planking is one of the most effective ways to strengthen your core.
  2. Sit-ups – Blast your lower belly with a set of sit-ups and roll down slowly to activate fast-twitch muscles for better results.
  3. Mountain climbers – This exercise is a great way to get your heart rate back up mid circuit.
  4. Russian twists – To target your obliques and tone your tummy, try a set of 50 Russian twists.
  5. Tabletop reach – This fat-burning move is ideal for men seeking low-impact exercises.

Upper Body Exercises

Of course, every guy wants to be able to show off his toned arms in a tank top during these warmer months. Be sure to check out our last post about upper body exercises at-home for seven more workout moves you can add to your routine!