TRAINING WITHOUT EQUIPMENT AT HOME DURING THE CORONAVIRUS LOCK-DOWN!

Coronavirus is impacting every aspect of daily life, including people’s fitness and gym habits, as classes stop and facilities close. Social distancing and social isolation have been ordered by governments in a measure to stop the virus spreading. In Victoria, during the Stay At Home period as directed by the Victorian Government, you may leave home to exercise in the area around where you live. Exercise may involve walking, jogging, bike-riding or a one-on-one coaching session with your personal trainer. However, you may opt to exercise in the comfort of your own home; in the backyard or garage for example. So if you’ve got 30 to 45 minutes spare and want to put in a quick and efficient strength and conditioning session, what are some workout ideas that are perfect to do from home and don’t require equipment? 

Here are three plans! Don’t forget to plug in your favourite workout tracks AND BRING YOUR WATER BOTTLE! 

1) For lower body strength and endurance, do 20 rounds of 10-12 body-weight squats every minute on the minute. That’s 200 squats in total! If 20 rounds is overly ambitious in the first instance, adjust the rounds according. (Squats as below)

??2) If burpees are more your thing (if that’s even possible), try this workout for all-round strength, speed, endurance and mental toughness. Burpees will shed fat like nothing else! Stand in one corner of a room. Do 10 burpees. Then jog to another corner of the room and do 9 burpees. Then the next corner and do 8 burpees and so on until you reach 1 burpee. Rest as required.??(Burpees as below)

3) Probably the toughest and most robust of the three plans (but still scalable to meet all capacities), is this ‘commando’ like circuit. Ready? Run between 500m and 800m, do 1 minute of continuous push-ups, 1 minute of continuous sit-ups, then 40 mountain climbers. Repeat five times.??(Mountain Climbers as below)

Don’t hesitate to contact me about the workouts. We’re all in this isolation training together.


Written by Kaj Andersson, Iron Heart Fit Fitness Program Manager.


With gym equipment hard to get hold of, why don’t you and your training partner incorporate boxing, skipping and yoga into your routine and take your home workout to the next level.

This is a home training package that you’ll use long after the gyms open up again!

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  1. Pingback: NUTRITION AT HOME DURING THE CORONAVIRUS LOCK-DOWN! | Iron Heart Sports

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