Many of us remain cooped up in our houses as the coronavirus outbreak spreads through our planet. While most gyms have closed their doors temporarily during this lockdown period, don’t lose heart!  Home workouts are a brilliant way to get the adrenaline pumping and what’s better, they are so darn easy. All you need is some water and a little motivation to get you started. Whether you’re a gym aficionado or are just looking to kill some time during this time.

Here are a few home workouts for everyone! If you’re a beginner, make sure you start slow and only so a few rounds of each circuit, take longer breaks in between and don’t forget to stay hydrated. If you want to challenge yourself, do about four rounds of each circuit and keep your rest period short.

Full body workout for women

Circuit 1

Air squat: 15 reps

Plank hold: 20 seconds

High knees: 45 to 60 seconds

Circuit 2

Jump squats: 10 reps

Crab toe touches: 10 touches each side

Sit-ups: 20 reps

Circuit 3

Single-leg glute bridges: 10 reps each leg

Toe touches: 20 reps total

Push-ups: 10 reps total

Full body workout for men

Circuit 1

Air squat: 15 reps

Plank hold: 45-60 seconds

High knees: 45 to 60 seconds

Circuit 2

Jump squats: 10 reps each leg

Crab toe touches: 20 total "steps"

Sit-ups: 45 to 60 seconds

Circuit 3

Single-leg glute bridges: 10 reps each leg

Toe touches: 20 reps total

Push-ups: 45 to 60 seconds

Full body workout for elderly

Circuit 1

Wall pushups -5-10 reps

Static Lunges-: 5 reps each leg

Marching: 10-20 seconds

Circuit 2 Equipment: Chair

Sitting leg extension: 10 reps each leg

Calf raises while holding chair: 20 total

Squats using chair: 10-15 reps

Circuit 3 Equipment: Water bottle filled halfway

Lateral raises: 5-10 reps each arm

Push press: 10 reps total (both arms)

Air Punching: 10-15 seconds

Full body workout for children

Circuit 1

Air squats: 10-12 reps

Leg lifts: 10-12 reps

Jumping jacks: 45 to50 seconds

Circuit 2

Burpees: 6 reps

Lunges: 6 reps each leg

Shoulder taps: 10 reps each shoulder

Circuit 3

Star jumps: 8 reps

Mountain Climbers: 8 reps

Knee Push-ups: 8 reps

Happy sweating!