Home Without Any Equipment? Your Body Is Your Machine, Work it

Home workouts for working people: If you are home without any equipment, your body is your machine! Workout with it.  

Tavishi Dogra
Written by: Tavishi DograPublished at: May 09, 2020Updated at: May 09, 2020
Home Without Any Equipment? Your Body Is Your Machine, Work it

The coronavirus pandemic has got the gyms closed, and people have shifted to work from home and workouts from home! While this level of caution is 100% essential, people need to find new and effective ways to exercise safely in their home. As social distancing has become more critical than ever before, people must find ways to adjust to the new normal. One of the biggest hurdles of working at home is inactivity. Many people are either burdened between home upkeep and work schedules or experience a significant amount of laziness! People will often find themselves unable to unwind or worse - stuck in the same seating position for hours. It’s even more important now to bring constant activity to everyday schedules.

Mr Prateek Sood, Director- Grand Slam Fitness states that working out can be simple for those who have equipment at home and know adequate working out techniques, but for the ones who used to get training in gyms, now they have to get a little creative. Luckily, there are loads of at-home fitness exercises that you can try to stay active during this quarantine period, either with or without equipment. Let’s have a look- 


Keep your hands and knees on the ground while keeping them shoulder-width apart. You need to lift your knees off the ground and push your feet back. Also, wrists should be directly under your shoulders. Don't forget to draw in your abs and squeeze your glutes to form a straight line from shoulders to heels. Hold for 30 to 60 seconds. Planks are a great way to improve your core strength, especially if you are someone who sits for most of the day or has a desk job. 

Mountain Climbers

The Mountain Climber is very accessible exercise, and you can perform it anywhere as it requires only your bodyweight. Played from a plank position, you will need to bring one knee to your chest, then back out again. You need to speed up each time until you're "running" against the floor. Mountain climber builds strength in the upper body muscles of the shoulders, arms, chest and back. This super necessary move is packed with so many benefits, comprising of strength training, cardio and core strength all rolled into one!

Also Read: Buddy Workout, Exercise With Your Buddy For A Fun Fitness Session 


The bicycle crunch is again an excellent exercise for your core! For this, you have to extend your legs into the air like you pedalling a bicycle. You can perform this exercise as a variation to ab crunches. The difference is that you always have both feet off the ground during these bicycle crunches. This exercise is excellent for activating the rectus abdominis, upper abdominal muscle and side abdominal muscle. It boosts cardio fitness and strengthening legs and lower body muscles.

Also Read: Is Sitting Job Causing Pain To Your Knees? Do These Exercises

Alternating Lunges

Alternating Forward Lunges allows you to deal with lower back pain and improves your balance and posture. While working from home, the temptation to work in an ergonomically unsound position, (like in the comfort of your bed) can sabotage an otherwise virtuous worker’s best health intentions. Therefore, it's essential to be regularly active for one’s longevity!

Read more articles on Exercise and Fitness