You, me, and everyone want to be healthy and fit right? But, don’t have time, money, or a partner to go to the gym. At this time it has been even hard due to COVID 19 to open the gym. At this time, the quarantine home workout is the best way to stay fit. We will discuss easy beginner workouts at home.

Although we cannot achieve the fit body like we get in the gym but can prevent us from overweight and unhealthy lifestyles. We can do chest workout, cardio workout, abs workout at home in a simple and effective form without the use of any machines and equipment.

You can do these simple workout at home

1.  Squats 

If you want a perfect butt, abs and nice toned legs squats are the basic lower body exercises that target glutes maximum, which is the largest muscles in the lower body.  It also tones your legs, hips, thighs, calves and even the core and gives it a good shape. Squats are the best at home.

How to do it ?

Stand with your feet firmly on the ground, push your hips out while slowly lowering yourself to make your tones point forward, knees are in the front,and your head and shoulders are straight raised slowly and repeat the same ..

A girl doing squats. Easy home workout squats

2. Planks 

The planks are one of the best and effective exercises for a flat toned stomach because it works all the muscles in your core. It helps to develop strength in the shoulders, arms, core and glute.

Girl doing plank. Plank is best easy home workout for belly

How to do it ? 

 Get into pushup positions on the floor and bend your elbows 90 degrees now, rest your weight on your forearms, keep your torso straight and rigid and your body in a straight line from tones to ears with no sagging or bending. Make your head relaxed looking at the floor. 

Hold the position as long as you want, remember to breathe, inhale and exhale slowly and steadily you have to constantly tighten your abs to hold the position. When your form begins to suffer, pull the plug. Try holding these positions for 30 sec while breathing deeply 

3. Squats jumps 

Squats jumps are ideal if you want well shaped thighs and legs. They build your leg muscles abs, tones your back side, burn more fats and the entire body. They also tone your calves, core ,hamstrings, glutes. 

How to do it ?

Make your hip-width and stand with your feet slightly. Hinge forward at your butt back into a squats jump up into the air as high as you can and straighten out your swing, your arms down by your sides for momentum, and keep your back straight and  chest lifted and land back on the floor with soft knees. Go directly  into another squats


4. Push-up 

Push up is a simple and easy home workout for beginners, great for your upper body shaping .It is a  great muscle toning exercise for the arms,chest and the front of the shoulders. 

Push is the best home chest workout without any equipment. It strengthens your chest for a more firm and shaped breast, firm and tones your arms and stabilizes abdominal muscles. Your legs and buttocks will also grow stronger and leaner.

Read : Get six pack abs at home faster

How to do it ? 

First of all  be in a high plank position with hands flat on the floor under shoulders keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can, your elbows should be at about 45 degree angle to your torso. Push back up to start.  

a man doing push up. Push up is best home workout for beginners.

5. Cycling 

Cycling is a low impact basic aerobic exercise that has many health benefits and keeps you healthy both physically and mentally. And it can be done by people of all ages and also fun, low cost and good for the environment. 

Benefits of cycling 

  • Reduces your lower body fat
  • strengthens your leg muscles, quads, glutes, hamstrings, and calves.
  • Boost mental health
  • Reduce the risk of heart diseases. More...

6. Jumping rope

Jumping rope is the basic cardio exercise which is done by all athletes like boxers, football players. It is a full-body workout that burns calories fast more than 10 calories in a minute. It is one of the best cardio home workouts


Benefits of jumping rope

  • Burns 1300 calories in an hour
  • Tones muscles in lower and upper body
  • Helps in weight loss
  • Improves heart rate. More

In this lockdown period due to COVID-19 what are the simple home exercises or quarantine exercise you are doing ?


Categories: FITNESS


I am Bhishan Rai . I am a fitness trainer, blogger and currently working on lafemmefitness.

1 Comment

torrent · December 23, 2020 at 11:27 am

Geweldig gedaan. Hoop dat je Japan alsnog eens een keer bereikt. Georgine Dannie Leggett

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