How To Get A Full Workout While At Home

Quarantine may last longer than expected, but that doesn’t mean you have to spend your time sitting around! Finding time to move around, even if it’s just simple stretches, can help you maintain the motivation to do your schoolwork and push away the insanity that being inside brings. 

There are so many workouts online, and finding the right one can feel overwhelming. Here’s a list of some workouts you can do in your pajamas without any equipment!

 

Stretches

These are probably the most essential part of any workout! Stretches help you start and finish any workout. I also recommend looking into yoga positions. Try to do each of these exercises for at least ten seconds!

Toe Touches: reach down and touch your toes, making sure your back is straight. You can mix this exercise up by crossing one foot in front of the other before bending down, or by standing with your legs apart and reaching to touch one foot at a time. 

Butterflies: Sit with the soles of your feet touching, and try to push your knees into the ground. To stretch it even farther, lean forward.

Hamstring Stretch: Kneel down, extend one leg, and reach for your toes while keeping your legs straight. The closer you get to your toes, the better the stretch!

Overhead Arm Stretch: Use one arm to reach over your head, and stretch your torso until you feel the sides tighten.

 

Cardio

If you’re able to go for a run, then that’s the best type of cardio! If not, here are some other ways to get your heart pumping.

Jumping jacks: A tried and true cardio workout!

Mountain climbers: Prop yourself up in a push-up position. Bring one leg to your chest, then extend it back. Bring the other to your chest, then extend it back. Repeat this on each leg about 10-20 times. Try to do this at a fast pace.

Half Burpees: Lean down to press your hands onto the ground. Extend both your legs back at the same time, then jump them back to your chest. Once they’re at your chest, reach up into a jump. Repeat 10-20 times. 

 

Arms

Try to do ten of each! 

Push-ups: Tried and true! Make sure your butt is down to keep your back straight. 

Shoulder Taps: Get into a push-up position. Touch your left shoulder with your right hand, then touch your right shoulder with your left hand. 

Front Raises: In a push-up position, reach forward with one hand. Repeat with the other hand. 

Arm Climbs: Get into a push-up position. Shift into a position where you are now resting on your elbows. Try to shift into this position without moving your legs or back. Shift back into a push-up position, hands flat on the ground. Repeat. 

 

Legs

Try to do ten of each!

Jumping Squats: Squat, then jump! This is great for cardio and strengthening your legs.

Jumping Lunges: Just as the name says, jump into a lunging position! Repeat on each leg 10-20 times. 

Wall Sit: Lean your back against the wall, and move downward until your legs are at a 90-degree angle. Maintain this for thirty seconds to a minute. 

Downward Dog Knee Drives: Get into a push-up position. Bring one leg up, then bring it down and towards your chest before setting it back into the original position. Repeat with the other leg. 

 

Abs

My favorite part!

Crunches: Lay down with your knees propped up. Cross your hands at your chest and pump your chest upwards. Don’t pull your whole upper body up, just crunch your stomach. 

Russian Twists: Cross your legs and hold them up. While holding them up, reach over to one side, then reach over to the other side. Repeat for 10-20 times.

Planks: Prop yourself up onto your elbows. Keep your butt down and back straight. Hold for thirty seconds to a minute.

Jack Knives: Lay flat in a starfish position. Reach your left arm towards your right foot, then reach your right arm to your left foot. Repeat 10-20 times.