You read that right! I’ve gone through all of my home workouts, and today I’m bringing to you a week of free at home workouts. These are workouts that you can do anywhere. I tried to choose workouts that didn’t take up much space or equipment, so you can get them done while at home during quarantine.
Getting a daily workout in is more important than ever. With the amount of stress and anxiety in our everyday lives, now is the time to use the power of fitness to keep ourselves healthy both physically and mentally!
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Why fitness is important for your mental health.
“Exercising gives you endorphins and endorphins make you happy. Happy people just don’t kill their husbands!” Can you name that movie?
While Elle Woods simplified one of the benefits of exercise, she isn’t wrong. Exercising does release endorphins which lifts your mood and enhances your mental state. Given the changes and craziness of the world right now, lifting our moods is more important than ever.
Exercises is one the best natural forms of stress and anxiety relief! Increasing your heart rate can actually reverse stress induced brain damage. By improving your mood, you’re improving your thinking that was likely clouded by stressful events.
Exercise not only decreases stress levels, it also increases self esteem and self confidence. Since exercises boosts endurance, tones your body and aids in weight loss. Exercising is bound to make you feel better about yourself which also helps to boost your mood.
Recommended at Home Workout Equipment
While most of the workouts below require no equipment or just a set of dumbbells, there are several items I recommend for your home gym. These items are small and take up little space. Here are a few things that I recommend:
One of my top recommendations for home workout equipment are dumbbells. You don’t need every size, but 2-3 pairs of weights in sizes that you regularly use is ideal. I personally have 5lb, 8lb, 12lb and 15lb weights.
There are a few workouts below that use dumbbells because it’s a great way to tone and strengthen especially in upper body work. If you don’t have access to dumbbells, I’ve provided additional exercises!
Unfortunately Amazon is currently limiting the number of warehouses they are shipping from due to COVID-19. You may not be able to find as many options as usual since they are not currently shipping from 3rd party providers. Check back later for more options!
Yoga or Gym Mat
It’s great to have a yoga or gym mat on hand for any exercises that require you to be on the ground. The extra cushion and support helps a lot. This 1/2″ Amazon Basics exercise mat is a great choice at a reasonable price!
Gliding disks or core sliders are excellent for low intensity and core workouts. Just because it says low intensity doesn’t mean you won’t get your heartrate up. It just means that it’s easier on your joints. These gliding disks are dual sided and include a list of exercises you can do with them! I recently created a Tabata HIIT workout using gliding disks that you can check out!
There are two styles of resistance bands that are useful for home fitness. The first is a resistance band set that allows you to adjust the weight of your bands. These will usually offer different handles and fixtures to attach to the bands. You can see a home workout I created using this style of resistance band.
Resistance bands add variety to your workout and are incredibly cost effective. They also take up very little space in your home! Most exercises and workouts that use weights can be modified to use resistance bands!
The other type of resistance bands are loop or therapy bands. These are really great for toning and core work as well as stretching, therapy and rehab. Don’t let the term therapy band fool you though. Doing workouts with these will still leave you very sore!
Probably my favorite workout equipment that I own! Kettlebells are a great tool to work on cardio and strength. For example, here’s a total body workout video I created using a kettlebell.
I have a 15lb and 20lb kettlebell. I recommend getting heavier weights in kettlebells to focus on cardio and lower body strength. Lighter kettlebells are good for form and single arm upper body work.
One Week of Free At Home Workouts
Here’s what you’ve been waiting for, the free workouts! Follow the links below each day of the week to see the workouts. If you want all of these workouts delivered to your inbox, sign up here! I’ll also include additional videos and more workouts in the future.
Equipment: Dumbbell Weights optional
This core burning pyramid workout is designed to get your whole body moving. Cardio, core, lower and upper body all in one.
There is one exercise (balancing bicep curls) that requires weights. If you don’t have dumbbells, you can still do the bicep curl motion without weights or grab something you have on hand.
Equipment: Mat (optional)
Today’s workout is a lower body booty burn! I recommend a mat or softer surface because there are exercises that you will complete on your knees and stomach. This workout will be completed for 3-5 rounds. See how you feel after 3 and determine just how much you can push yourself.
This workout is full of side to side cardio drills. I actually created it for my Instagram workouts of the week and this one went live last June! The video is a demo of each of the exercises listed below.
Back and Forth Circuit Workout
45 seconds for each exercise
15 Seconds rest between each
- High Knees
- Walking Lunges
- Bear Crawls
- Fence Hops
- Squat Hops
- Inch Worms
- Criss Cross Jacks
- Plant Walks
Rest 1:30, grab some water
Repeat Set 2-3 times
This upper body workout focuses on shoulders, biceps, triceps, chest and core. I recommend going through this workout 2-4 times to get the most out of it!
This is personally one of my favorite workouts. It combines core, upper and lower body exercises with cardio! You’ll leave this workout feeling accomplished and probably sore the next day. I call this workout the Running 500 because you’ll do 500 reps and get some running or cardio of your choice in at the same time.
Sets 1 and 3 do not require dumbbells, but set 2 does.
If you do not have any dumbbell, please see an alternative set 2 below!
AMRAP stands for as many rounds as possible. In this workout there are 3 sets. You’ll start with the first set, set a timer for 7 minutes and perform the number of exercises as noted. Then you’ll repeat until the timer goes off! Take a break for 1-2 minutes and head into the next set!
Alternative Set 2
10 Push ups
15 Tricep dips
15 Cobra push ups
It’s Sunday and you’ve worked out every other day this week and feel like you need a break. Instead, let’s just finish out strong and get in a quick 15 minute workout.
That’s a wrap.
If you want an e-mail delivered to you with all of these workouts and videos included, sign up here! I’ll also continue to develop at home workouts and send occasionally send additional fitness tips and workouts straight to your inbox.
Before you go, don’t forget to join our mailing list and pin this to you Workout or Fitness board on Pinterest!
If you need a little retail therapy while stuck at home and want to add some cute workout clothes to these workouts, check out my favorite workout gear essentials!