Full-Body Home Workout to Beat the “Quarantine 15”

Since the worldwide spread of COVID-19, most people have been limited to the amount of physical activity they can do, especially since fitness gyms are closed and sports have been cancelled. There are basically either two ways to come out of this quarantine: super healthy and fit or in desperate need of a workout and diet plan.

But staying home is no excuse to stop staying fit and putting on the ‘quarantine 15’. Sure, it may sound much more enjoyable to lay on your couch and binge-watch your favourite show all day while munching on snacks, but wouldn’t it be amazing to come out of isolation looking and feeling your best? So turn off the TV, close your screens, quit eating out of boredom, get moving!

Working out at home can be a struggle as switching to a new routine isn’t easy. It takes space and a lot of motivation, but in the end, it will be all worth it when you come out feeling better than when you started. Sorting through endless YouTube videos for workouts can be tricky, but this workout will be the perfect solution to save you time and steer you clear from the ‘quarantine 15’!

If you didn’t get the chance to snag some dumbells at a sporting goods store after gyms shut down, have no fear! Because in this full-body workout, all you need is your very own body weight.

Jumping Jacks: 2 minutes

Stand upright with your arms at your side and legs together. Bend your knees slightly and jump into the air while spreading your legs to be about shoulder-width apart. Stretch your arms out and over your head then jump back into your starting position to go directly into the next jumping jack.

Targets: glutes, quadriceps, hip flexors, lats, and shoulders.

20 Reversed Lunges into Single-Legged Hop


Step back (about 2 feet) with your right foot, bending your left knee to a 90-degree angle and, shifting your body weight to the back, bring your right knee about 1 inch from the ground. Hold this in place for about half a second. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge. Repeat this 10 times then switch legs. 

Targets: glutes, calves, hamstrings, hip flexors, and quadriceps

20 3-Point Lunges

Forward lunge – Step forward (about 2 feet) with your right foot, bending the knee to a 90-degree angle and shifting your body weight to the front, bringing your left knee about 1 inch from the ground. Hold this in place for about 1 second. 

Backward lunge – Step back (about 2 feet) with your right foot, bending your left knee to a 90-degree angle and shifting your body weight to the back, bringing your right knee about 1 inch from the ground. Hold this in place for about 1 second.

Side lunge – Bring the right leg out to the side in a side lunge shifting body weight to your right leg and bending the knee to a 90-degree angle while the other leg is straight.

Three of these lunges count as one rep. Repeat this rep 10 times then switch legs.

Targets: quadriceps, glutes, hamstrings

10 Push-ups

Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Bend your elbows and lower your chest to the floor. Push through the palms of your hands to straighten your arms.

Targets: core, pectorals, deltoids, and triceps

15 Tricep Dips

Sit on the floor with your knees bent and feet in front of you, resting on your heels with your toes pointed up. Place your palms on the floor behind you underneath your shoulders, fingers facing toward your body and make sure your elbows are pointed directly behind your body, not out to the sides. Straighten your arms to lift your body, then bend your elbows to lower yourself without sitting down completely.

Targets: triceps and pecs

Plank: 60 seconds

Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder-width. Make sure your back is flat and your hips are down so then everything is at level.

Targets: core, trapezius, and rhomboids

20 Plank Up-Downs

Lower your left arm so that your forearm is on the floor. Then, do the same with your right so that you’re in a forearm plank. This counts as one rep. Repeat this rep 10 times.

Targets: deltoids, latissimus dorsi, triceps, glutes, and core.

20 Jack Knives

Lay down on the ground with your back flat, left hand behind the head, and your right hand stretched over your head. Keep your legs straight or at a slight bend. Lift your left leg up off the ground and as you bring your right arm forward to touch your left foot and lift your upper body up off the ground using your abs. Hold for half a second at the top and then lower yourself back down. Repeat this 10 times then switch legs and arms.

Targets: abs, lower back, hip flexors, and hamstrings 

Repeat this entire circuit two more times.

Finally, even if you are working out daily at home, it is important to also practice healthy eating habits and maintain a good sleeping schedule. When your routine is healthy and consistent, it will help you look and feel like your best self when you’re stuck at home during a pandemic.


The above exercises are a collection recommended to me personally by a previous trainer.