Going to the gym or for a run in the park is something that millions of us rely on every single day to be able to function properly, and with pretty much every kind of facility shut right now, that task has become almost impossible.

But fear not! We are here to provide you with a fun and house friendly alternative! The best thing to do in a time like this is to stick to as regular a routine as possible, and that includes carving out time for a lunch break so that you can enjoy a 30 minute exercise regime to stay in shape! It will help the body and perhaps more importantly, it will help the mind. And best of all, we have combined a number of activities that don't require the use of any kind of dedicated gym equipment.

Without further ado, here is a great 30 minute lunch time home workout that doesn't utilise any special equipment!

1. Squats

Squats are such an effective workout! In one simple move, you are working out three major muscle groups: your quadriceps, your glutes and your hamstrings.

The great thing about squats is that the impact of the move is determined by your own body weight, so technically if you are currently at a heavier weight, then you are putting yourself through a more intensive workout by lifting yourself with each dip and rise.

The key to making sure that you complete a successful squat is to commit to keeping your knees in line throughout, with no rolling in or pushing out from each other.

2. Plank

It's everyone's favorite viral challenge to work on, but how strong really is your own plank game? If you are looking for something to strengthen your abdominals, your trunk, and your lower back, then there isn't much you can do at home that is better than a good old fashioned plank.

Try to hold a classic plank position for one minute without breaking the pose, but in this quarantine time you certainly have time to work on perfecting it, so don't be embarrassed if you have to rest on a knee before that minute is up to start with!

3. Reverse Lunges

A reverse lunge will work out the hamstrings, the glutes, the abdominals, and the quads, and compared to a normal forward lunge it is slightly more challenging because it requires a greater degree of balance to perfect. If you really want to test yourself, you should work on trying to incorporate an above head clap as you move back into the lunge as this brings some arm muscle action into play too!

4. Press-ups

Ideal for the chest, torso, shoulders and triceps, press-ups , are about as classic as it gets in terms of no equipment exercises. Try to aim for as much military precision as possible with tucked elbows and lowering your chest all the way to the ground, but if you start to run out of steam there is no shame in opting for a few knee supported reps too. The main goal with press-ups is to meet your target, no matter what combination of styles you have to use.

5. Burpees

Burpees are a great move to a full body experience that really tests your entire cardiovascular system. It's best to try these at the end of your 30 minutes, because if you start with them, the chances are that you won't have much left in the tank for anything else! This combination of a press up followed by a star jump and then repeated is not for the fainthearted and doing as many as you can even for just one minute can be enough to really get the blood pumping and heart rate up.

If you find that the full burpee motion is just too much for you to achieve that current point in your journey, then you can always adapt it into something like a mountain climber or a squat thrust instead.

Workout structure

When it comes to fitting all of these exercises into a testing but achievable 30 minute routine, approach it like a HIIT (high intensity interval training) circuit and mix it up as you like. For example:

  • 1 minute press-ups
  • 1 minute rest
  • 1 minute plank
  • 1 minute rest
  • 1 minute squats
  • 1 minute rest
  • 1 minute burpees
  • 1 minute rest
  • 1 minute reverse lunges
  • 1 minute rest
  • Repeat

Being stuck in the house for longer than you have ever been stuck before is a great time to start recording your progress. If you only managed to do four complete burpees in a minute on day four of quarantine, how many do you think you will be able to do by day twenty four? Having this kind of mindset can be the thing that keeps you motivated in a time of isolation. Don't underestimate just how much of a difference those endorphins can make!