Lockdown restrictions were implemented all across the globe when the novel coronavirus was declared a pandemic. Since then, people have been staying at home and continuing their everyday lives in the vicinity of their homes. But would this stop us from staying fit even though we can’t go out? Absolutely not! So, here are some great no-equipment workouts for you to do at your home.

Full Body Workout Without Any Equipment
Do you also think you’ve gained weight ever since your gyms closed? But don’t worry. You can start even now because it’s never too late to start working out again. Here are some great exercises for you to do at home (preferably on a yoga mat to avoid injuries) to lose belly weight, tone your legs, your back, and your arms. Do each exercise for 45 seconds, with a rest of 10 seconds in between. 

1. Bicycles – In this exercise, you have to lie down on your mat on your back. Put both your hands on either sides of your neck. Bend upwards and touch your elbow with your opposite knee and then repeat with your other elbow and opposite leg. Make sure your arms aren’t bent forward, keep them straight, and continue working. This is a great exercise for your core, your legs, and your glutes. 

2. Crunches – Lie flat on your back on the mat. Keep both your hands on either side of your neck. Keep your feet close to your hips and extend your upper body forwards, and then back. Repeat by keeping your back straight and your arms as well. Do not bend your elbows close to each other. This exercise is great to strengthen your core and back. 

3. Leg Lifts – Lie down on your back flat on the mat. Raise both your legs together upwards and come down. Make sure your legs don’t touch the ground at all during this exercise. This is great for your lower abs and back. Repeat this exercise keeping your core tight. Don’t bend your knees.

4. Mountain Climbers – Come to a standing plank’s position. Your arms should be under your shoulders, with your back straight. Extend your leg towards your arm, and then the other one in successive motion. This exercise helps to strengthen your core and your legs. It gives you the burn you get while running without even running!

5. Plank – This is by far one of the most efficient exercises to do. Keep both your elbows on the mat as you keep your legs and back straight. Hold this position. Make sure you neither dip downwards toward the ground nor raise your hips upwards. Keep your body in one line. This is a great exercise for your back, your core, and your balance. 

6. Alternating Planks – While still in your plank position, separate your forearms to shoulder-width apart. Twist your body to either side slowly, keeping your back straight with a good balance. This is a great exercise for your hamstrings, back, glutes, and even your inner thighs. Maintain a good posture by keeping your back straight at all times to get the best results.
7.  Triceps Dips – Keep your hands shoulder-width apart on the floor and your feet placed at hip-width apart with your back raised. Slowly bend your elbows and move your body downwards but do not touch the ground. Then bring your body to the initial position. Keep repeating this motion to strengthen your triceps, glutes, and hamstrings.
8. Push-Ups – Push-ups have always been a great exercise to tone those biceps. Keep your arms shoulder-width apart from each other, and turn your palms a little outwards so as to attain the perfect form of a push-up. Stay on your toes with your body upright and your back straight. Move downwards, keeping your forearms close and vertical to your body. Engage your core and back to get the best results.
9. Superman Fly – Lie down on your stomach with your arms extended forwards. Engage your core and your back and raise your legs and arms several inches up in the air. Hold this position for a good couple of seconds and come back down and keep squeezing those back muscles to get the ultimate burn. Repeat the same to get the best workout for your back and your abs. 
10. Arm and Leg Raise – Get down on all fours with your arms shoulder-width apart. Keep your back straight as you’re on your knees. Raise your left arm and your opposite leg simultaneously. Then, bring them down and repeat the same motion with the other arm while keeping your back straight. The goal is to keep your body straight and balanced at all times. This is great exercise, not just for your back, but also for your glutes, hamstrings, and your balance and coordination. 
Tips for a good workout – Make sure you do the exercises correctly. Don’t rush yourself. Do it less, but do it right. Keep working hard even when it burns. And always remember; if it burns, you’re doing it right. Stay hydrated, stay fit. Keep progressing and bettering yourself. Have your own pace to learn and grow. Don’t overwork yourself and rest sufficiently. Don’t quit on yourself. You can do it!