Easy Solo Workouts to Do at Home to Keep Moving 

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Just because it seems like all of our gym days are over doesn’t mean your workouts have to be, too. In fact, it’s actually the exact opposite. When you’ve hit your Netflix quota and you’re ready to finally leave your bed or couch, a workout is one of the best ways to get your blood circulating, take your mind off of the current situation, and maintain your sense of normal routine. {And movement is a way to boost endorphins that keep your spirits up, too!} Here are a few different workouts you can do anywhere, any time, with minimal equipment needed, thanks to Vanessa Checchio of Bachata & Barbells.

solo workouts to do at home

Outdoors or Indoors

What you need: Nothing except your body and some space.

For 5 Rounds:

  • – 5 push-ups
  • 10 alternating lunges
  • – 5 squats

Try to complete each round {all the movements in a row} without taking any rest in between each one.

For 15 Minutes AMRAP {As Many Rounds As Possible}:

lunges solo workout

^ How to do the skater jumps!

  • – 12 skater jumps
  • – 20 plank shoulder taps
  • – 12 skater jumps

plank reach out solo workout

^  How to do the plank reach out!

  • – 20 plank reach-outs

AMRAP stands for As Many Rounds As Possible. Complete as many rounds of this workout in 15 minutes.

For 8 Rounds x 20 Seconds On + 10 Seconds Off:

  • – Tricep push-ups
  • – Mountain climbers

Alternate between the two movements working for 20 seconds and resting for 10 seconds.

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What you need: Your body and space to run/jump.

For 3 Rounds:

  • – 200-meter jog
  • – 30-second forearm plank
  • -20 squats
  • – 20 skater jumps
  • – 20 push-ups

Try to complete rounds without taking any rest in between each one.

For 15 Minutes AMRAP:

  • – 30 seconds quick feet
  • – 50 feet burpee broad jumps
  • – 30 seconds quick feet
  • – 50 feet bear crawls
  • – 30 seconds quick feet
  • – 25 squats
  • – 25 push-ups

Complete a burpee immediately followed by a jump forward as far as you can.

For 8 Rounds x 20 Seconds On + 10 Seconds Off:

  • – Open up planks
  • – Fast step-ups

Alternate between the two movements.

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What you need: Your body, a chair, and a yoga mat if you have one.

For 3 Rounds:

  • – 21 butterfly sit-ups
  • – 15 jump squats
  • – 9 burpees

Try to complete rounds without taking any rest in between each one.

For 15 Minutes AMRAP:

chair dips solo workout

  • – 7 chair dips
  • – 14 alternating lunges
  • – 7 push-ups
  • – 14 squats
  • – 30 seconds quick feet

Complete as many rounds as possible in 15 minutes.

For 8 Rounds x 20 Seconds On + 10 Seconds Off:

  • – Tuck jumps {For this, jump vertically while bringing your knees to your chest.}

v ups solo workout

v ups solo workouts

^ How to do the V-ups!

  • – Alternating V-ups

If you have dumbbells at home, feel free to add them into these workouts for some extra difficulty + to bump up your workout. Also, when you’re completing the movements, you can increase the intensity by moving faster, adding weight, and shortening rest periods.

Most importantly, however, just keep moving. Movement is a mood booster and right now, we could all use some form of positivity. Although going to the gym isn’t a possibility, solo workouts and getting outside can still happen. So get a workout in, go for a run, or take a walk —  no matter what just keep moving. {With, of course, six feet between yourself and other fitness fiends!}

What are some of the at-home workouts you’ve been doing? Let us know in the comments!


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Written by:

Vanessa is a fitness forerunner by trade, a writer by degree, a PitBull mama by choice, and a believer that there is always some type of alignment within chaos. She's the creator + owner of bachata & barbells, a FitBiz coach, and the co-creator of the local fundraiser, Pitness in the Park. When she's not working with clients, she's most likely listening to the newest True Crime documentary, watching SVU, eating massive amounts of pizza with her husband, or having full-blown conversations with her rescue pups, Nola + Frankie.