at home workouts - simple workouts you can do at home with minimal or no equipment


Author: CHRIS WONG FITNESS | | Categories: Afterburn , at home workouts , Chris Wong Fitness , coronavirus , HIIT , in home personal trainer oakville , in home workouts , oakville fitness , Oakville Personal Trainer , Online Personal Trainer


We are currently dealing with the Coronavirus Pandemic which is leaving a huge number of people stuck indoors at home with nowhere to go. Unfortunately this is just something that we all have to deal with. However that doesn't mean that your fitness has to suffer. In fact, some of my best workouts ever have been right in the comfort of my own home. And of course as an in-home personal trainer, I train people exclusively in their homes. But for those of you who are accustomed to the gym and need to have some at-home workouts, here they are.


One of the challenges of doing in-home workouts is obviously you don't have all the variety of equipment that you'll have in a gym. Therefore you need to sometimes get creative. You may very well have dumbbells, a barbell, a bench, and a stationary bike. But generally that's about it. Fortunately that's all you need! Seriously basics is what it's all about. Minimal equipment or in many cases, zero equipment is the name of the game with at-home workouts. So here are some workouts that should keep you busy for a while.


5 MINUTE HIIT WORKOUT - Here's a quick one for you. It's a circuit with 5 exercises. Each one is done for 50 seconds of work followed by 10 seconds of rest. That's one circuit. You can do between two and five circuits depending on your fitness level. Also the time can be adjusted as well. Perhaps 30 seconds might be better to start with.

Speed Skaters


Pulsing Squats


Spiderman Mountain Climbers


GET STRONG HIIT WORKOUT - If you like Pushups, this is the one for you! We have a circuit where we alternate pushups with a leg movement. It's pretty tough, so one or two total circuits should be plenty. The leg movements are timed for 40 seconds and the pushups are whatever you can manage. 20-25 is a good number to aim for.

Side to Side Jump Squats


Tuck Jumps


Single Leg Hop (left)


Single Leg Hop (right)



DUMBBELL CARDIO CIRCUIT - Here's a workout where we alternate Dumbbell exercise with a cardio exercise. In between exercises you can take a brief rest (sort of) by marching in place. This way you never really stop moving! The reps for the Dumbbell exercises will remain the same. However the reps for the cardio exercise will drop by 10 each time. This total circuit should be done twice or only once if it's too difficult.

Jumping Jacks or High Knees  50 reps

Dumbbell Bentover Rows   15 reps

Jumping Jacks or High Knees  40 reps

Dumbbell Curl and Press   15 reps

Jumping Jacks or High Knees  30 reps

Dumbbell Squats   15 reps

Jumping Jacks or High Knees  20 reps

Dumbbell Romanian Deadlift    15 reps

* After you've done your circuits, finish the workout with a Plank hold for maximum time.


300 REP CHALLENGE WORKOUT - It's just like the name implies. 300 reps is the goal here. There are 6 exercises and your goal is to get 50 of each exercise. Unlike the other workouts here, this one is not a circuit. Each exercise is done until you get all 50 reps. You can of course take rest if you can't get it all in one shot. If you're really up to it, you can run through the entire workout again a second time which would make it a 600 Rep Challenge Workout. But you'd better have the strength of the gods for that one!



Leg Crosses


Side Lunge

Plank to Pushup


PARTNER WORKOUT "I GO, YOU GO" - Here's a workout if you have someone else at home who wants to train with you. Again, these are straight sets, not circuits. Take each exercise and you each do 5 sets of 10 reps of it. Rest time (or lack of it) is the key here. As soon as your partner does his/her set, you go. This continues until each of you has done their 5 sets of 10 reps of the exercise (100 reps total). Then it's onto the next exercise until it's done. This is a tough one! Bodyweight exercises can be substituted, but this workout is with dumbbells. Don't worry about using heavy weights. Keeping good form and maintaining the proper pace is the key here.

Dumbbell Arnold Press

Dumbbell Bentover Rows

Dumbbell Incline Bench Press (or floor press if you don't have a bench)

Dumbbell Curls

Dumbbell Squats

Dumbbell Romian Deadlifts


So there you have it. A few at-home workouts to get you through this difficult time. If you have any questions about this or anything else health and fitness related, feel free to contact me here