My Favorite At-Home Exercises

Apr 13, 2020

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 The global quarantine we are currently experiencing due to COVID-19 has altered daily life in many ways. With most public places like gyms closing their doors, people are suddenly looking for ways to stay in shape while still protecting their health and the health of those around them.  

Just because the gyms are closed, doesn’t mean we have to let our physical and mental health suffer! 

To help anyone searching for ways to workout from home, I’ve compiled a list of my favorite at-home exercises from my HIIT30 program

HIIT30 is a 30-day program designed to be done at home. No equipment is necessary, but if you’re looking for a challenge, I’ve added in little tips and tricks to make some of these bodyweight workouts a little more difficult. 


Supermans are great for toning your back, glutes, and hamstrings. They are very easy to do and don’t require much space!

First, lay down flat on your stomach. Extend your arms above your head and legs outward. Next, lift your arms and legs off the ground and look forward. Continue to lift and slowly lower your arms and legs for 20 seconds. Repeat this workout three times.

Optional: Wear wrist or ankle weights to increase resistance in your upper or lower body.

Box Plank Alternating Kickbacks

Box plank alternating kickbacks target your arms, back, abs, glutes, and hamstrings. This exercise is a simple and effective way to tone multiple muscle groups at once!

On the floor, start in a pushup position with your feet touching. Walk your feet toward your chest, and keep your back level. It should look like this:

From there, raise one leg while keeping the other planted. Don’t straighten your leg, it should be at a 90-degree angle. Then return your leg to the starting position.

Alternate between your left and right leg for 20 seconds. Repeat this exercise three times and rest for 45 seconds between each set.

Optional: Wear ankle weights to give your glutes and the backs of your legs some extra attention.

Plank Hops

Plank hops primarily target your abs, but they also work out your arms, back, and legs. This exercise is also a great way to do some cardio in the comfort of your own home!

On your floor or mat, start in a pushup position. While keeping your arms stationary, hop both of your feet in toward your chest and to the right of your body. Then hop back to the starting position. Then hop in toward your chest and to your left. Hop back out to the starting position, again.

Do this exercise for 20 seconds and repeat it three times. Make sure you rest for 30 seconds between sets. 

Optional: Increase the intensity of this exercise by using fitness sliders. Follow the same out, right, out, and left directions listed above, just switch out hoping for sliding.

Bicycle Crunches

Bicycle crunches are a perfect at-home exercise for toning your abs, obliques, and hips! 

Start by laying flat on your floor or mat. place your hands behind your head for support, but don’t interlock your fingers. 

Lift your back and legs off the ground, towards the ceiling. Bring your right knee up and across your body while crunching your left elbow down to almost meet your right knee. Now, alternate this motion with your left leg and right elbow. 

Do this exercise for 20 seconds and repeat it three times. Rest for 30 seconds in between sets. 

Optional: Use a yoga mat for this and any other floor exercise. This helps keep your body from sliding around and it’s more comfortable (especially if you have hard floors). 

Fire Hydrants

Fire hydrants are a great leg and glute exercise you can do at home!

Start out on your hands and knees. Keeping your core tight and back level, lift your left leg out to the side while keeping it bent at a 90-degree angle (just like a dog peeing on a fire hydrant!). 

Alternate this motion between your right and left legs for 20 seconds. Repeat this exercise three times and rest for 30 seconds between sets.

Optional: To really feel the burn, do this exercise with a resistance band around your thighs!


No weights? No problem! Push-ups are an excellent at-home way to tone your chest and arms using your bodyweight alone!

The trick to push-ups is keeping a good form. Start on your floor or mat in a pushup position. Your feet should be together and your hands should be about shoulder-width apart.

Slowly lower your chest down, almost touching the floor (try to keep your arms bent at a 90-degree angle). Then, lift your chest back up. 

Continue doing push-ups for 20 seconds and repeat the exercise three times. Make sure you rest for 30 seconds between each set!

Optional: Upgrade this exercise with a foam roller. You can strengthen different muscles by doing push-ups with a foam roller under your hands or under your feet. An added bonus? Use the same foam roller to treat those muscles after a looooong workout. 

Single-Leg Glute Bridge

This single-leg glute bridge exercise is perfect for whipping your glutes and abs into shape!

Start by laying flat on your back, with your arms down at your sides. bend one knee and point your other leg in the air. Next, use your bent leg to lift your lower body off the ground. Then lower it back to the ground.

Do three sets of this exercise for 20 seconds and take 30-second breaks between each set. 

After you do this workout on one leg, switch to the other leg and repeat the exercise. You should be doing three 20 second sets on each leg. 

Optional: Turn it up a notch by doing this exercise on an exercise ball. Putting an exercise ball under your feet for this workout will engage your muscles even more and correct muscle imbalance. 

I truly hope these at-home exercises will help return some normalcy to your lives and daily routines! If you want more exercises you can do right at home, check out my HIIT30 program.

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Writer, speaker, and creator on a mission is to normalize normal bodies and help women like you feel at home in your own skin.

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