How to Workout at Home During the COVID-19 Outbreak?


Coronavirus the COVID-19 outbreak has been a havoc throughout the world lately. This virus is a stress inducer factor for fitness enthusiasts as it’s difficult to stay at home and away from dumbbells/weights.

Coronavirus is undoubtedly a threat if you leave your home and go outside for a workout session. Your home is the safest place currently and the good news is your safest place can also be a place for your workout.

Considering the current scenario, while we are quarantined at our own space Your Fitness Wizard has brought you this post where I am gonna help you, know how you can use your body weight for perfect workout sessions right at your home.

Now, that we have suggested you to use your bodyweight to workout at home; this post bifurcates different body parts in three different workout types:

  • Push: This workout split involves the body parts wherein push movement is required to train the muscles. Example – Push-ups
  • Pull: Just like push, pull workout split involves body parts where pull movement is demanded to train your muscles.
  • Legs: This workout split is easy to understand, this workout split involves training your legs.

Now, get your workout songs playlist ready and let’s begin with workouts involved in the Push workout split. Here they are:

Train Your Chest


push ups

This is a common calisthenics exercise that begins by pushing your upper body by applying pressure from your palms against the flat surface. And lowering your body afterward, using your arms. Push-ups train your pectoral muscles, triceps, and anterior deltoids (as said above).

NOTE: The stance of your hands should be slightly wider than your shoulder width.

Sets & Reps: There should be 4 sets with 20 reps each.

Decline Push-Ups

Decline push ups

The physics behind this is the same as normal push-ups, the variation is just that you need to place your feet on an elevated platform. While your hands remain on the flat surface.

The stance of your hands can be adjusted accordingly.

Sets & Reps:

There should be 4 sets with 15 reps each.

Train Your Shoulder

Pike Push-ups

Pike push ups

Take a push-up stance and lift your hips up, which will bring your feet closer to your hands making an inverted V shape with your body. Keep your legs and arms as straight as possible.

Once you are in the right position, bend your elbows & lower down your upper body until the tip of your nose touches the ground and then push yourself up back to the straight arms position.

Sets & Reps:

There should be 4 sets with 10 reps each.

Body Weight Lateral Raise

body weight lateral raise

This is an effective workout to train your shoulder. Settle on a plank position using your shoulder as a hinge mechanism.

Rotate your body outwards, so that the arm of which shoulder side you are training is vertically aligned to your upper body.

Sets & Reps: There should be 4 sets with 12 reps on each side.

Train Your Triceps

Diamond Push-ups

diamond push ups

This push-up is a superior exercise to train your triceps using body weight. Keep your palms together and touch the tip of your thumb and the index finger, making a diamond shape. Lower yourself to the ground and push back up. This majorly targets your triceps.

Sets & Reps: There should be 4 sets with 15 reps each.

Bench Dips

bench dips

Bench dips are equally superior as diamond push-ups, to train your triceps. Stand facing opposite to an elevated platform, put your palms on the edge of that elevated surface. Keep your legs straight with a shoulder-width stance.

Lower your body down, until your ribs and thumbs are at the same level and then push yourself up. Make sure your triceps muscles have all your focus.

Sets & Reps: There should be 4 sets with 15 reps each.

These were the effective push workout splits.

Let’s now talk about the Pull.

Train Your Back


pull ups

These are as common as push-ups are but equally effective. You just need to hold a bar with a stance, a bit wider than your shoulder width.

Suggested grip – overhand

Now, pull yourself up using your arms strength and then easily release your body downwards. This traditional exercise is most effective to train back muscles

Pull-ups train biceps, lats, scapular retractors, and forearms.

Sets & reps – 4 sets of as per subjective strength level.

Body Rows

body rows

This one will start ticking your mind as soon as I will start to explain the movement of this workout.

Body rows are easier to perform compared with pull-ups; as you’re not lifting your entire body weight and have assistance with the feet on the ground. Your feet must be placed in such a way that your upper body is straight.

Set a bar that heights parallel to your stomach. Hang on to the bar with a slightly wider than your shoulder-width grip and pull yourself up so that the bar touches your lower chest, hold on for 2 sec and release your body downwards and then repeat the process again for further reps.

Sets & Reps – 4 sets of 12-15 reps.

Train Your Biceps

Body curl

The back exercises must have warmed up your biceps by now. So the next 2 exercises will surely give you that much-needed pump in your biceps.

This exercise requires the bar to be parallel to your lower chest. Hang on the bar with a shoulder-width grip, place your feet further on the ground and pull yourself up by a bicep curl movement.

The difficulty level of this exercise can be adjusted with the placement of your feet. Bending them would make the movement easier.

Also, the focus on the muscle part can be shifted either to the long head of the bicep or to the short head with a closer grip and a wider grip respectively.

Sets & reps – 4 sets of 12 reps.


chin ups

Among the most known exercises for pull movement this one hits both your biceps and your back muscles; however, the focus can be shifted to biceps by narrowing the grip a bit. To do so, keep the grip a little narrower than shoulder-width.

Suggested grip – underhand

Hang on a bar with the aforementioned grip, now pull yourself up and squeeze the bicep muscle. Make sure your arms don’t go past your chest as you pull yourself up, so as to focus more on biceps.

Sets & reps – 4 sets of 10 reps.

Train your forearms

Narrow grip Pull-ups

narrow grip pull ups

Using a pronated grip, hang on to a bar and pull yourself up. This exercise is undoubtedly the best for training your forearms using your bodyweight.

To make this more difficult, increase your time in tension by holding on for 4-5 seconds as soon as you pull yourself up.

Sets & reps – 4 sets of 12 reps.

Train Your Legs



The best movement known till date to train your legs. It trains both your quadriceps and your glutes together. Every leg workout must include one or another variation of squats.

But here we’ll be doing the traditional one, the one you’ve been training since your first ever workout session.

Stand on a flat surface and avoid wearing sports shoes for this movement. Shoes with a flat base would be most preferred since they provide the best posture.

The placement of your feet should be shoulder-width apart and your toes should face slightly outwards. Bend your knees, go down and remember to keep your upper body straight and intact to avoid lower back pain.

Do try that your knees don’t go further than your toes; if that still happens don’t bother as you’re still targeting the necessary muscles. On your way up, don’t let your upper body lose its posture and maintain it straight throughout.

The squat can be made harder by switching to archer squats or even pistol squats.

Sets & reps – 5 sets with 15 reps



This exercise will target your quadriceps majorly and will give you a great pump. It can be performed by walking, dynamic, static or jumping.

For the dynamic one, the first stance would be a straight standing position where your feet are parallel to each other. Now proceed by stepping one leg forward and going down right after placing the foot.

The foot placement should be far enough so that when you get down and bend your knee, it should make a right angle. Get back up to the first stance and perform the same with the other leg.

Static lunges are similar too, just that you don’t have to come up after each rep and have to train one leg at once and then move to the other one.

Sets & reps – 3 sets with 12 reps for each leg.

Glute Bridge

glute bridge

A more glutes and hamstrings focused movement; which is great to train your pelvic muscles as well.

Lie down on the ground (with your face facing the roof), bend your knees and place your feet flat on the ground. Make sure your buttocks are still touching the ground.

Now by contracting your glute (hips) muscles, lift up your pelvic area so that your upper body and your thighs are aligned straight. Hold for about three seconds and bring back your buttocks to the ground.

This exercise can be made even harder by doing it with only one leg and keeping the other leg straight.

one leg glute bridge

Sets & reps

With both legs: 4 sets of 15 reps
With Single Leg: 4 sets of 12 reps

Chair sit

This becomes the first isometric movement so far in our entire workout split. But yes it’s very effective when it comes to conditioning your legs after a workout.

Just stick your back to a wall and lower yourself (knees should be in shoulder-width stance) so that your legs form a right angle. Hold this position for at least 30 seconds.

You can increase the time under tension as per subjective strength levels.

Sets – 4 sets of at least 30 seconds.

Calf raises

calf raise

Even if it’s bodyweight workout, don’t miss out on your calves.

Just stand straight on a flat platform or on the edge of an elevated platform. Your feet balls should be on that elevated platform part.

Give a push from your feet balls and hold it for 2 seconds then slowly take your body down. To make it more advanced, you can perform the calf raise using a single leg.

Sets & reps:

With both legs: 4 sets of 25-30 reps
With one leg: 4 sets of 12-15 reps each

That is the complete body weight home workout for your entire body. If you want to train your abs as well, checkout our intense abs workouts list.

At the endpoint, I just want to suggest that when it comes to ‘At Home’ training the first thing is not to concern yourself with the weight being used. But the amount of focus and concentration you are putting into every rep.

Even during our time in self-quarantine, we are fortunate enough to be putting our best at home with the home equipment to the test.

Stay at home, Stay Safe, Stay Healthy and keep working out.


  1. This has just inspired me to work even harder. I never really knew that my body weight can be the equipment to build my muscles.

    Great work.


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