Easy Home Workout- Get Lean In and After Quarantine - Fit for Freelance

You're ready to get in gear and get lean in quarantine...

You're looking for an easy home workout- you haven't gone to the gym in months, possibly because of the COVID-19 pandemic. If you're like me, even if your gym opens up, there's no way you're going back yet!

Or maybe you haven't gone in years- you've never had time, you were always traveling, etc.- but you're ready to just start doing something.

Whether you need to get in gear and get back in shape, you've gained the "Quarantine 15," or you're tired of doing the same thing every day, you can get an effective workout without a gym or equipment. Here's info for a quick, easy home workout you can do anywhere!

Prefer video? Watch the YouTube!

There's tons of flexibility in how you get active- the important part is to do something and stick to it


easy home workout

Are home bodyweight exercises effective?

Record-breaking, Heisman-winning, college football hall-of-famer Herschel Walker famously hated going to the gym, and thrived on bodyweight exercises (impressive, even to a Gator). However, you don't have to do thousands of reps a day to see the benefits.

In fact, just a few minutes a day has health benefits like improving sleep quality and insulin sensitivity, and reducing anxiety and blood pressure. Long term benefits include:

  • Stopping/reversing excessive weight gain (i.e. get leaner, tone up, lose body fat)
  • Thinking with more clarity 
  • Improved quality of life and bone health
  • Decreased risk of heart disease, stroke, high blood pressure, diabetes, and depression

The health.gov guidelines recommend 150 minutes of exercise per week for outstanding health benefits- that's just 22 minutes a day! You can do that with walking, biking, or bodyweight exercises, even breaking it into smaller sessions throughout the day.

Read more: Health.gov Activity Guidelines: 8 Things to Know

If you usually go to the gym, good news too: a study in the Journal of Strength and Conditioning Research showed that adding bodyweight exercises increases 1-rep max bench press and enhances lower-body power.

bodyweight workout

Can an easy home workout plan help me?

Reading the studies on bodyweight exercises, they are the way to go for people looking for easy home workouts. In fact, your bodyweight is portable, so you can do them wherever you are, whenever you want! They improve muscle strength and endurance while boosting physical capacity and flexibility- what would you do with those?

Even though studies point out consistency and nutrition as other key factors in sustainable weight loss, getting active is more helpful than doing nothing.

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How long do bodyweight exercise programs take?

How much time do you have? Typically, any increase in activity from zero will have the largest impact on your weight loss goals, quality of life, and health risks. You can get the re-energizing and fat burning benefits of a good workout in as few as 5 minutes a day.

What's that? You don't have enough time to exercise? Social medial is a huge culprit for lost time. People spend almost 2 hours per day on social media- averaging 38 minutes per day on Facebook. I've even got a blog post and another free downloadable Gameplan for entrepreneurs who want more time for what's important!

wasting time on facebook

Read more: Stop Wasting Time on Facebook

Don't believe me?

  1. Open your Facebook app
  2. Go to the menu (the 3 lines in the top right)
  3. Scroll down to and open "Settings & Privacy"
  4. Open "Your Time on Facebook"

Surely you can carve some time out of that for an easy home workout. I'm not a hustle and grind 24/7, #teamnosleep, you-have-to-be-productive-all-the-time coach; breaks are crucial to work-life balance. At the same time, my mission is to make health an engaging part of the entrepreneur's journey by inspiring confident ownership of your path to freedom and fitness.

I want to create a society where every entrepreneur knows how to lead the healthy, fulfilling life of their dreams- not trapped by extremely restrictive diets or feeling guilty taking time for themselves.

I know I can make a big impact by helping people like you shift the perspective of healthy living. I want to give you the tools to go outside of fads that make you feel mentally weak, and get the accountability and compassion you need with easy-to-use Gameplans.

22 minutes of physical activity a day reduces anxiety, boosts sleep, productivity, and thinking, and helps you lose weight. The health.gov guidelines recommend 150 minutes of activity per week.

13 exercises you can do for your easy home workout:

  1. Jumping jacks
  2. Burpees
  3. Squats
  4. Pushups (many variations!)
  5. Side plank clamshells
  6. Crunches
  7. Bird dogs
  8. Step ups
  9. Lunges
  10. Dead bugs
  11. Dips
  12. Glute bridges
  13. Calf raises

Of course, listen to your body and your healthcare provider when trying a new exercise program. If you want guidelines for a varied workout with accountability standards to test yourself, get the free Bodyweight Workout Gameplan! Are you going for the cup? Or is trying it once brave enough for you?

easy home workout

In conclusion

You don't need a gym, equipment, a ton of time, or some complex system to feel confident and energized on your journey for sustainable weight loss. And it doesn't have to be boring.

You can get lean in quarantine with easy home workouts and bodyweight exercises. It's a great early step as you strive to lead the healthy, fulfilling life of your dreams. Get the Gameplan to start now!

About the Author

Reggie Wilson is the founder of Fit for Freelance. He's a certified worksite wellness program manager, certified online trainer etc., but he most wants every entrepreneur to know how to lead the healthy, fulfilling life of their dreams. Read more about him here