Best 11 Quarantine Workout Plan at Home | No Equipment Needed

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Quarantine Workout Plan at Home

What’s up Rowdies I know you guys are probably going crazy sitting at home not being able to do anything because of this COVID 19 outbreak situation. So what I decided to do is give you guys a full-body quarantine workout plan that you can do at home with only your bodyweight so no equipment.

I had no gym membership even if you do have a gym membership it’s probably closed and you need no weights for this nothing at all so you can just use your bodyweight this is gonna take about 20 to 25 minutes total and it’s a full-body workout so hopefully, you’re at home right now reading and following along.

Are you ready? let’s go we’re gonna start nice and slow here and stretch and warm up stand up and then you’re gonna reach down touch the ground and walk all the way to a high plank position.

Then do a single push-up and walk back with your hands a right to your feet then stand back up you’re gonna do this five times just to get your body moving just to get started it’s a nice little stretch with a little push up in the bottom so really you’re just getting your blood flowing.

After that we’re gonna stretch our legs we’re gonna stretch our hips and we’re gonna start in a high plank position then replace your right hand with your right foot and then you’re gonna rotate your body to that same side and reach all the way up with your hands and then you’re gonna do the same exact thing but on the opposite side okay make sure that you’re stretching those legs opening up those hips.

you’re gonna do ten of these your body should be feeling ready to start this workout remember this is just a warm-up I hope you guys are ready because now this is what it really starts.

11 Best Quarantine Workout Plan at Home

Lateral Lunges for Quarantine Workout

quarantine workout plan

Alright, so this is how we start we’re gonna do cossacks squats also called lateral lunges we go into a wide stance as you can see here your toes should be pointing out and you’re gonna lunge to one side slowly then activate your leg muscles and stand right back up alright then you go to the other side and do the same exact thing these are supposed to be slow and controlled not rushed and shaky be very methodical with movement to get the best results and you’re going to do a total of 12 of these so six to each side.

Jump Squats for Quarantine Workout

quarantine workout plan

Next, up to jump squats these are easy for about five reps and then you start feeling in your legs start hurting trust me your legs gonna be burning by the end of this okay come all the way down squatting making sure that your knee doesn’t go past your toes when you look down and then you’re gonna explode up getting as much air as you can and you’re doing this 12 times non-stop this is gonna get you going this is going to get your blood flowing for sure.

Plank for Quarantine Workout

quarantine workout plan

Without even taking a break without even thinking about taking a break you’re gonna go straight into a plank on your elbows try to keep your body as straight as possible squeeze your core really squeeze your core to engage those muscles planks are so good to strengthen your core.

So keep squeezing and don’t drop your body maintain it straight for 30 seconds guys sorry o’clock’s look at your phone whatever it is that you have to do but count to 30 seconds and then you’re gonna be able to let go of that plank but not fully because once the thirty seconds are up you’re gonna switch from your elbows and wrists to your hands to a high plank position.

Mountain Climbers for Quarantine Workout

quarantine workout plan

Okay, we’re gonna go into one of my favorite exercises mountain climbers I love doing mountain climbers because it just gets your blood pumping it’s a really great workout for your core and it will burn to trust me you’re doing 30 of these so 15 on each side when you’re done with your 30 you get to sit down.

Russian Twist for Quarantine Workout

quarantine workout plan

All right it’s a little reward but of course, you’re not gonna just sit down and rest you’re gonna sit down and do Russian twists these are great for your obliques and this is gonna get you nice and sore tomorrow if you’ve never done anything like this keep your legs up and rotate your torso from side to side keeping your eyes and your head forward.

So look forward when you’re doing this but make sure that your elbow is pointing towards your toe when you reach each side so what that means is when you turn to the right your right elbow should be pointing to your feet when you turn to the left your left elbow should be forward and if you have a weight like a dumbbell or a kettlebell then you can use that for this one to do 20 of these so 10 to each side.

Wide-Narrow pushups for Quarantine Workout

quarantine workout plan

Then we’re gonna go right into a wide – narrow pushup, okay these are so good for your chest and for your triceps just start with the wide then slowly move your hands into the center and do a narrow push-up

if it’s too hard you can also do it from your knees instead of your toes and if it’s too easy then you can jump from wide to narrow quickly okay you’re only doing ten of these so try to push yourself if you can jump and from this push-up position you’re gonna come all the way down to your stomach guys you’re gonna lay down for a second.

There are Different Types of Pushups which you can see in our Fitness Tips Category.

Supermans for Quarantine Workout

quarantine workout plan

Now you’re gonna put your arms forward and you going into the Superman position this is great for your lower back all you have to do here is lift up your arms and your chest as well as your legs off the ground leaving only your stomach in your hips touching the ground for a second or two

and holding it up before you come back now make sure to squeeze you when you’re at the top guys it’s all about really squeezing we don’t have weights when you’re doing any of these exercises so you have to go slow you have to squeeze to feel that burn and you’re doing 15 of these.

Obliques for Quarantine Workout

quarantine workout plan

Then let’s crush those obliques again now I have to get them nice and defined flip over to your back bend your legs in and Douville from side to side the trick here is to keep your shoulders off the ground

the whole time you’re gonna touch your ankles every time you squeeze to one side all right squeezing the obliques here on your sides making sure they’re really going hard there and do not let your shoulders touch the ground at any point because that’s cheating you’re gonna do 20 of these 10 on each side.

Crunches for Quarantine Workout

quarantine workout plan

As soon as you’re done put your wrists on your thighs and it’s time for crunches but these are even better than regular crunches because by keeping your fists here your wrists on your thighs you don’t use as much momentum, okay you have to really activate your core and activate your abs way more than in a regular sit-up or regular crunch so do 12 of these and then your abs should be burning right now.

Jump Lunges for Quarantine Workout

quarantine workout plan

Okay then I can go straight into alternating jump lunges you’re jumping nice and high you’re alternating those lunges you’re coming all the way down making sure that your knee isn’t going past your toes this is going to burn this is probably one of my least favorite exercises because I know it hurts I just one hurts a lot I’m not gonna lie but it only hurts because it works if you get too tired and you can jump

then no worries all you have to do is quickly alternate your lunges just move one foot forward one foot back without jumping really high do 16 of these so you’re gonna do 8 on each side to finish this workout off.

Burpees for Quarantine Workout

quarantine workout plan

Now the last but not the least we’re gonna do Burpees alright these are so painful but they’re so good they’re gonna burn you’re gonna be sweating for sure you’re gonna do 10 burpees making sure that you’re doing a push-up at the bottom you have to do that pushup.

this is the last exercise well the last exercise of round one when round one is complete take a minute break and you’re going to do all of these exercises once again you’re supposed to do all of them twice.

Add all these exercises for daily quarantine workout plan at home.


All the answers in the FAQ are taken from WHO(World Health Organization)

Are smokers and Tobacco users at high risk of COVID-19 infection?

Smokers are likely to be more vulnerable to COVID-19 as the act of smoking means that fingers (and possibly contaminated cigarettes) are in contact with lips which increases the possibility of transmission of virus from hand to mouth. Smokers may also already have lung disease or reduced lung capacity which would greatly increase risk of serious illness.
Smoking products such as water pipes often involve the sharing of mouth pieces and hoses, which could facilitate the transmission of COVID-19 in communal and social settings.
Conditions that increase oxygen needs or reduce the ability of the body to use it properly will put patients at higher risk of serious lung conditions such as pneumonia.

What is Corona Virus?

Coronaviruses are a large family of viruses which may cause illness in animals or humans.  In humans, several coronaviruses are known to cause respiratory infections ranging from the common cold to more severe diseases such as Middle East Respiratory Syndrome (MERS) and Severe Acute Respiratory Syndrome (SARS). The most recently discovered coronavirus causes coronavirus disease COVID-19.

What are the symptoms of COVID-19?

The most common symptoms of COVID-19 are fever, tiredness, and dry cough. Some patients may have aches and pains, nasal congestion, runny nose, sore throat or diarrhea. These symptoms are usually mild and begin gradually. Some people become infected but don’t develop any symptoms and don’t feel unwell. Most people (about 80%) recover from the disease without needing special treatment. Around 1 out of every 6 people who gets COVID-19 becomes seriously ill and develops difficulty breathing. Older people, and those with underlying medical problems like high blood pressure, heart problems or diabetes, are more likely to develop serious illness. People with fever, cough and difficulty breathing should seek medical attention.

How does COVID-19 Spread?

People can catch COVID-19 from others who have the virus. The disease can spread from person to person through small droplets from the nose or mouth which are spread when a person with COVID-19 coughs or exhales. These droplets land on objects and surfaces around the person. Other people then catch COVID-19 by touching these objects or surfaces, then touching their eyes, nose or mouth. People can also catch COVID-19 if they breathe in droplets from a person with COVID-19 who coughs out or exhales droplets. This is why it is important to stay more than 1 meter (3 feet) away from a person who is sick.
WHO is assessing ongoing research on the ways COVID-19 is spread and will continue to share updated findings.    

Can the virus that causes COVID-19 be transmitted through the air?

Studies to date suggest that the virus that causes COVID-19 is mainly transmitted through contact with respiratory droplets rather than through the air.  See previous answer on “How does COVID-19 spread?”

Can CoVID-19 be caught from a person who has no symptoms?

The main way the disease spreads is through respiratory droplets expelled by someone who is coughing. The risk of catching COVID-19 from someone with no symptoms at all is very low. However, many people with COVID-19 experience only mild symptoms. This is particularly true at the early stages of the disease. It is therefore possible to catch COVID-19 from someone who has, for example, just a mild cough and does not feel ill.  WHO is assessing ongoing research on the period of transmission of COVID-19 and will continue to share updated findings.    

Can I catch COVID-19 from the feces of someone with the disease?

The risk of catching COVID-19 from the feces of an infected person appears to be low. While initial investigations suggest the virus may be present in feces in some cases, spread through this route is not a main feature of the outbreak. WHO is assessing ongoing research on the ways COVID-19 is spread and will continue to share new findings. Because this is a risk, however, it is another reason to clean hands regularly, after using the bathroom and before eating. 

What can I do to protect myself from COVID-19?

Protection measures for everyone

Stay aware of the latest information on the COVID-19 outbreak, available on the WHO website and through your national and local public health authority. Many countries around the world have seen cases of COVID-19 and several have seen outbreaks. Authorities in China and some other countries have succeeded in slowing or stopping their outbreaks. However, the situation is unpredictable so check regularly for the latest news.
You can reduce your chances of being infected or spreading COVID-19 by taking some simple precautions:

Regularly and thoroughly clean your hands with an alcohol-based hand rub or wash them with soap and water.
Why? Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands.
Maintain at least 1 metre (3 feet) distance between yourself and anyone who is coughing or sneezing.
Why? When someone coughs or sneezes they spray small liquid droplets from their nose or mouth which may contain virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has the disease.
Avoid touching eyes, nose and mouth.
Why? Hands touch many surfaces and can pick up viruses. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and can make you sick.
Make sure you, and the people around you, follow good respiratory hygiene. This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately.
Why? Droplets spread virus. By following good respiratory hygiene you protect the people around you from viruses such as cold, flu and COVID-19.
Stay home if you feel unwell. If you have a fever, cough and difficulty breathing, seek medical attention and call in advance. Follow the directions of your local health authority.
Why? National and local authorities will have the most up to date information on the situation in your area. Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also protect you and help prevent spread of viruses and other infections.
Keep up to date on the latest COVID-19 hotspots (cities or local areas where COVID-19 is spreading widely). If possible, avoid traveling to places  – especially if you are an older person or have diabetes, heart or lung disease.
Why? You have a higher chance of catching COVID-19 in one of these areas.

Protection measures for persons who are in or have recently visited (past 14 days) areas where COVID-19 is spreading
Follow the guidance outlined above (Protection measures for everyone)
Self-isolate by staying at home if you begin to feel unwell, even with mild symptoms such as headache, low grade fever (37.3 C or above) and slight runny nose, until you recover. If it is essential for you to have someone bring you supplies or to go out, e.g. to buy food, then wear a mask to avoid infecting other people.
Why? Avoiding contact with others and visits to medical facilities will allow these facilities to operate more effectively and help protect you and others from possible COVID-19 and other viruses.
If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition. Call in advance and tell your provider of any recent travel or contact with travelers.
Why? Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also help to prevent possible spread of COVID-19 and other viruses.

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