Get Fit with These At-Home Equipment-Free Workouts

Since the start of lockdown, most gyms have closed and people everywhere have been creating makeshift workout spaces to stay active while at home. It’s a challenge to motivate yourself at home to work out, but it’s definitely doable and necessary for physical and mental health while we are all confined. 


Even if you don’t have special equipment like dumbbells, a treadmill, or a ballet barre, you can still get fit from home. Trust us, you can accomplish a lot with just a pair of comfortable sneakers and a mat. Here are some popular equipment-free workouts to try.



Yoga is for everyone! It can be done anywhere at any time. As yoga focuses on mental as well as physical wellbeing and puts an emphasis on the breath, this is a particularly great practice to do during quarantine to soothe anxieties. It is great for building strength, but you won’t get bulky muscles as you are only using your own body weight. Yoga also increases flexibility, which is super important to prevent injury. There are lots of yoga subscription services like AloMoves as well as free Youtube videos should you like to follow along with a class at home.

Yoga Includes Exercises Like:


  • Downward Facing Dog
  • Chair Pose
  • Warrior 1 and 2
  • Tree Pose



Pilates is a fun, core-burning form of exercise that you can definitely give a try from home. Like yoga, it really only requires a mat and if you don’t have that, you can simply lay down on a towel. Pilates is great for your posture and for getting a trim, flexible, and sculpted body. There are some similarities between Pilates and yoga, but at the root of each is a different philosophy and motivation behind the movements. Some popular streaming services for Pilates include Gaia and Pilates Anytime.


Pilates Includes Exercises Like:


  • Leg Circles
  • One Hundreds
  • Criss Cross Crunches
  • Scissor Kick



What’s your favorite cardio workout? Some people prefer HIIT (high intensity interval training), while others prefer the steady burn that comes from LISS (low-intensity steady-state cardio). HIIT takes up less space, so it is better for doing inside, but either of these workouts can be done during isolation. Both workouts get the heart rate up, but in different ways. HIIT is composed of bursts of high effort exercises with short rests. Due to the high level of intensity, HIIT workouts only take around 20 minutes. LISS workouts are less intense, but spread out over a longer period of time.

HIIT Includes Exercises Like:


  • Push Ups
  • Jumping Jacks
  • Squat Jumps
  • Butt Kicks
  • Planks
  • Burpees


LISS Includes Exercises Like:


  • Swimming
  • Jogging
  • Hiking
  • Cycling


These are just a few popular exercises to give a try. We recommend switching up your routine from day to day to avoid getting bored and losing motivation. If you are quarantined with your partner or family, encourage them to exercise with you as it will be more fun and you can hold each other accountable for a daily sweat!

Rae is a graduate of Tufts University with a combined International Relations and Chinese degree. After spending time living and working abroad in China, she returned to NYC to pursue her career and continue curating quality content. Rae is passionate about travel, food, and writing for Taos Footwear.