Just because we’re spending more time at home and practicing safe social distancing, it doesn’t mean we have to give up on New Year’s fitness goals! There are plenty of workouts you can do at home that don’t require any equipment at all. Exercise is a great way to elevate your mood, build strength and spice up your work-from-home routine. Try some of our favorite workouts from Self.com and check out the rest of the list for more variety!
A Lower-Body Workout with Cardio Burnout
This isn’t your regular old leg workout. Created by Amy Eisinger, C.P.T., this workout will test your endurance all the way through. And then just when you think you’re done, there’s a cardio burnout at the end that’ll give you one last challenge. You can make it easier or harder by tweaking the amount of rest you take between exercises in the circuit.
A 20-Minute HIIT Workout That’s Kinder on Your Joints
Lots of at-home HIIT workouts are chock-full of plyometric moves, which is great for some people, but not the best choice for those who may have some problems with their joints. This HIIT workout, which was created by Equinox group fitness instructor Colleen Conlon, is kinder on the joints than most HIIT workouts, since it includes lower impact moves like side kick throughs and crab toe touches. There still are some moves that are a little higher impact, like skater hops, so if you’re not sure if this workout would be safe for you, talk to your doctor or physical therapist first.
A Full-Body Cardio Challenge
Want an at-home cardio workout that works your whole body? Then you’ll have to give this routine, created by Eisinger, a try. The circuit will cycle through five moves, which work everything from your legs (squat pulse) and core (tuck-up) to your shoulders (frogger). Once you complete the circuit for your chosen number of rounds, you’ll finish with an AMRAP (as many reps as possible) finisher.
A Plank-Based Workout to Light Up Your Core
You can work your arms with just your bodyweight. A great way to do that is through variations of the plank, where your shoulders and triceps really put in the work. Created by certified trainer Lita Lewis, this workout will start with skaters to get your blood pumping, and then take you to the floor for the next three plank-based moves: push-up, shoulder tap and plank forearm reach. The second circuit is heavy on the plank variations too, with the plank jack and forearm plank. You’ll be tasked with holding the plank for a good chunk of time with these moves (since they’re back-to-back-to-back), so if it’s too hard to maintain with good form, drop to your knees to make it a bit easier.
A 4-Move, 30-Minute Cardio Workout
With this full-body at-home cardio workout, which was created by Amy Eisinger, the goal is to move through three moves—froggers, bird-dog crunches and a three-point toe touch—as quickly as possible. This 30-minute workout doubles as a cardio routine (no running required), so give it a shot if you are looking to get sweaty. You can choose rest-work periods based off your fitness level, so it’s a great workout for those who are just getting started.