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While we are all quarantined and stuck at home, we should not give up fitness. Here are the best things you can do at home without a gym

Skipping

This is the ultimate form of cardio that you can do at home, without needing any treadmills or stair master. It is also the most efficient form of cardio. A study found that just 10 minutes a day with the rope was the same as 30 minutes of running.

Dumbbell Squats

Hold a dumbbell in each hand and squat. Simple as that. Squats overall are one of the best compound exercises. They not only workout your legs but also your core among other muscles. While we can’t stack plates on and do regular squats, this will have to do in the meantime. My recommendation is to increase the rep range. If you do not have dumbbells, try doing a 100 air squats.

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Farmer walks

One of my favorite exercises. Grab a dumbbell or heavy object in each hand and walk a certain distance. Farmer walks workout everything your forearms, traps, back, core, and legs. It is a great excessive to build your grip strength for when you get back in the gym and attempt those dead lift PRs.

Burpees

I hated burpees in high school but it is a very effective exercise. It is great at burning fat, it is like cardio but better. No equipment needed. It helps in ramping up your heart rate and will make you sweat.

Lateral raises

This is the best shoulder workout, to get your shoulders popping outwards. You do not need heavy dumbbells, you will need anywhere from 15-20 pounds and 4-5 sets of these will give you a great shoulder workout.

Dumbbell curls

Grab those dumbbells and do bicep curls till you can go no more. For curls you do not need a lot of weight. Low weight with proper form and high reps will go a very long way and give you a great pump.

Push ups

How can we forget push ups. The most popular home exercise on the planet. Close grip push ups are phenomenal for triceps, while wide grip push ups are great for getting a good chest workout in. Going to failure on each will have to be the ‘chest day’ for now.

One thing I like to think in terms of fitness is that you will get out what you put in. Fitness is all about being honest with yourself, being honest about the work that you are putting in. There are many things in life that you have no control over. For example no matter how much effort you put in a relationship or at work or basically anything else… there are no guaranteed results. However with fitness that is not the case. You get out what you put in.