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Waiting out the Coronavirus? 8 Free Workouts You Can Do at Home

leanna@sworkit.com'

Leanna Olbinsky

To limit the spread of COVID-19, coronavirus, local health officials have recommended that people avoid large groups of people which can mean that workout classes and going to the gym are places you may be considering skipping for the next couple of weeks.

As schools are closing down and more and more people are working from home, stay motivated and reduce the stir-crazy feeling by getting in a workout. Not everyone is a fan of getting sweaty in their home and sometimes space and neighbors can prevent you from feeling confident about exercising at home, which is why we decided to share our quiet home workout series with you!

These workouts were designed for smaller spaces with the least amount of jumping possible so that whether you have neighbors, small children, or roomies, you won’t disturb their peace.

Quiet Home Workouts:

All the workouts below can be found in our Sworkit Workout Library Collection with warm-ups, guided videos, as well as trainer-led audio that works perfectly with your Spotify or Apple playlists or our Sworkit Radio. If you want to try it out we offer a 7-day Free Trial. We also have free kids workouts for free. If you’re a parent or teacher learn more about how you can have your kids workouts while they’re out of school.

Also, access our Exercise Library for free to see how to perform any of the exercises properly.

No Gym, No Problem: Leg Day

30-seconds exercise, 10 seconds break for 3 rounds

  • Squats
  • Single-Leg Squats
  • Forward Lunges
  • Rear Lunges
  • Front Kicks
  • Reverse V Lunges
  • Calf Raises
  • Step-ups (If you don’t have a chair or ottoman you can do plié lunges)
  • Wide Squats
  • Side Squats

No Jumping Daily Cardio

30-seconds exercise, 10 seconds break for 3 rounds

  • Wall Push-ups (or regular push-ups on knees)
  • Chest Expander
  • Tricep Dips
  • T Raise
  • Reverse Plank
  • Push-ups
  • Pivoting Upper Cuts
  • Push-up and Rotation
  • Alternating Push-up Plank
  • Lying Tricep Lift

No Jumping Daily Cardio

30-seconds exercise, 10 seconds break for 3 rounds

  • Sit-up
  • Elevated Crunches
  • Leg Spreaders
  • Leg Lifts
  • Supine Bicycle
  • Plank
  • Twisting Crunches
  • Windmill
  • Bent Leg Twist
  • Mason Twist

No Jumping Daily Cardio

30-seconds exercise, 10 seconds break for 3 rounds

  • Bear crawls
  • Break Dance
  • Pivoting Upper Cuts
  • Shoulder Tap Push-ups
  • Squat Jabs
  • Balanced Kick Backs (left and right)
  • Curtsey Lunge (left and right)
  • Mountain Climbers
  • Squats

No Jumping Daily Cardio

30-seconds exercise, 10 seconds break for 3 rounds

  • Dumbbell Archer
  • Dumbbell Bicep Curl
  • Dumbbell Squats Front
  • Dumbbell Push Press
  • Dumbbell Popeye Hammer Curls
  • Dumbbell Calf Raise
  • Dumbbell Donkey Kicks (10/ side)
  • Dumbbell Reach Up
  • Dumbbell Reverse Lunge (10/ side)

No Jumping Daily Cardio

30-seconds exercise, 10 seconds break for 3 rounds

  • Pivoting Upper Cuts
  • Chase the Rabbit
  • Squat Jabs
  • Up Downs
  • Plank Jacks
  • Mountain Climbers
  • Running in Place
  • Standing Mountain Climbers
  • Switch Kick
  • Swipers
  • Shoulder Tap Push-ups

No Jumping Daily Cardio

30-seconds exercise, 10 seconds break for 3 rounds

  • Airplane Alternating (30-seconds/side)
  • Clam Shells (30-seconds/side)
  • Boxer
  • Cobra Wings
  • Tricep Dips
  • Forward Lunges
  • Push-up on Knees
  • Squats
  • Step-Ups
  • Supermans

No Jumping Daily Cardio

30-seconds exercise, 10 seconds break for 3 rounds

  • Forward Head Roll
  • Shoulder Roll
  • Arm Circles
  • Hip Circles
  • Knee and Ankle Rotations
  • Bending Windmill Stretch
  • Balanced kickback (30-seconds/side)
  • Lateral Squats
  • Bend and reach
  • Dynamic Downward Dog

No Jumping Daily Cardio

30-seconds exercise, 10 seconds break for 3 rounds

  • Curtsey Lunge (30-seconds/side)
  • Pivoting Upper Cuts
  • Lateral Squats
  • Scissor Kicks
  • Squat Jabs
  • Steam Engine
  • Supine Bicycle
  • Mountain Climbers
  • Swimming
  • Quick-Step Lunge and Jump

These workouts are great for anyone looking to get a quick workout in without being too loud or taking up a lot of space. Happy workout!

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