No-equipment home workouts during Quarantine & Instagram accounts for your quarantine fitness!

Want to come out of quarantine slayin’? Follow these simple workouts you can do at home with no equipment at all!

Vilina Ahuja, popularly known as Vilcreates, is one of the few makeup artists that can leave you wondering if your eyes are playing tricks on you. And the answer is no – she’s just that good! 😍 Along with her make-up skills that borderline resemble sorcery, she’s also super passionate about fitness and fashion, and posts everything from workouts and dances to quarantine-meal preps! 🍝

Below are her top 9 favorite no-equipment home workouts that she lives by (this is especially a “Workout for Dummies” kinda article, like myself). Doing reps of a few of these, gradually building up the pace and number is recommended!

1. 1-minute plank

Planks work your core, so essentially, they’re good for your whole body! They work your chest, back, neck, shoulders and abs and thus improve your overall posture too 💪


  • Plank shoulder taps
  • Forearm plank reach-out
  • Plank with spinal rotation
  • Plank jacks (like jumping jacks but in plank form– adding a little cardio to a basic core strengthening exercise)

2. Mountain Climbers

Great compound exercise and good for your core strength! This exercise works several joints and muscle groups simultaneously, while also targeting your glutes and leg muscles, including your quadriceps and hamstrings. An exercise that should be incorporated in everyone’s routine regularly! 🏋

3. Push-ups

Not everyone’s cup of tea because you need a significant amount of upper-body strength to do a proper full push-up. That’s why there are many variations you can do to build up to a proper push-up. These include knee push-ups, wall push-ups and incline push-ups – all basically working your body strength and building it up to a full push up 😯 This also improves core strength and posture.


  • Diamond push-ups: These concentrate on your triceps more than regular push-ups

4. Squats & Lunges

These come under the same category because both are functional exercises that make your lower body stronger.
Squats are more beginner-friendly while lunges take more coordination and balance, but both can be considered easy exercises. Squats improve overall muscle strength, while lunges define the legs and glutes, while improving balance and coordination 🏋


  • Jump-squats
  • Jump-lunges

5. Sit-ups, V-ups, Bicycle kicks and Leg raises

Bundling all the most-known exercises to strengthen, tighten and tone the abdominal muscles. These exercises also tone down the obliques, strengthens your back muscles and challenges the entire core 🙌 It also improves flexibility, though considerable caution must be taken to perform the exercises in an effective and safe manner.

6. Tricep dips

My favorite at-home strength exercise because it really burns your triceps, and it really works in defining them. This exercise also strengthens the chest and shoulders. Note: Your technique plays a crucial role in working the right muscles, so make sure to do it right!

7. Glute Bridges

Works your glutes and hamstrings and improves hip mobility. This exercise also targets your core, low back and hips, and helps build and tighten your booty 🍑 This is also a great daily exercise for those who want to get rid of lower back pains!

8. Burpees

You either love or hate burpees. 🏃I believe for the full benefit of a burpee, do a full burpee (also known as floor burpees). A full burpee works everything – chest, back, arms, glutes, legs. Amongst all the other exercises, burpees can increase your heart rate the most if done correctly and at a good pace – which burns more fat.

9. Inchworms

Another exercise that needs no equipment and targets your whole body. You walk into a plank position, reach out as far as you can and walk back to standing position. This engages multiple muscles to support your body weight when you get into plank and leave it. 💪

Alternatively, you can even follow fitness accounts who often post or come live on Instagram with at-home routines. Below are Vilina’s and my recommendations:

1. Samia Kallidis

2. Ruba Ali

3. Domia Eco

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𝕃𝕖𝕘𝕤, 𝕘𝕝𝕦𝕥𝕖𝕤 𝕒𝕟𝕕 𝕔𝕠𝕣𝕖 🔥 🍑 💪 . . Hit save and repeat 3 rounds of the following! . . . I did 10 reps of each exercise, 3 rounds! I broke out a sweat plus felt like my legs core and abs were on fire 🔥 All you need is a chair, mat and band is optional! . . Video 1- legs 💪 1. Chair split squats 2. Chair step ups 3. Reverse lunge to chair step ups ( 🔥 burner alert 🔥) 4. Single leg pistol squat to chair . . Video 2- core 🔥 1. V- sits 2. Bicycle crunches 3. Ankle taps . . Video 3- glutes 🍑 (Band is optional all exercises can be performed without) 1. Banded leg kick backs 2. Lateral abductions 3. Frog pump (📝 : bottoms of feet touching each other and knees out as wide as possible) 4. Glute bridge (📝 : feet in line with hips, pushing though the heels) . . . #FitnessInDxb #FitnessInDxbLadies #StrongWomen #StrongNotSkinny #FitnessJourney #FitnessGoals #Abs #AbWorkout #FitnessMotivation #BikiniBody #UAEhealthMovement #DubaiFitness #DubaiPersonalTrainer #legday #HomeWorkout #GluteWorkout #AbsWorkout

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4. Kim French

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BODYWEIGHT ONLY ABS 💯 All you need is a chair! I challenge you to try it 🔥 LIKE ❤ & SAVE for later! . It’s important to remember how powerful our bodies can be. Sure, we need to lift something heavy in order to increase strength but our own bodyweight can also offer a challenging resistance. I find this especially true when training my core. You can still work on your strength, flexibility, stability and balance with no equipment. Try this circuit and see for yourself – even my shoulders were destroyed 🤣 . Complete 3-4 rounds 1⃣ Alternate Toe Touches – 20 reps 2⃣ Chair Side Plank Knee to Elbow – 10 reps each side 3⃣ Leg Kick Across Body Mountain Climber – 8 reps each side 4⃣ Chair Feet Elevated Side Mountain Climber – 12 reps 5⃣ Butterfly Crunches – 12 reps 6⃣ V Up Hold – 30 seconds (The dreaded 30 seconds that feels like 30 minutes 🥵) . Hope you are all doing ok and these home workouts are helping you through! If you want a more structured plan to follow, my Home & Abs Plans are both built to use at home with minimal equipment 🙌🏻

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5. Ida Jemina

6. Barry’s (IG Live)

7. CRANK (IG Live)

8. Tracy Harmoush (IG Live)

9. Peter Barron

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TABATA CIRCUIT 🔥💦 . SAVE / SHARE and TAG a friend to give this a workout try Here is one I recorded back when we could train outside. Luckily you can still do this one at home 💪 Tabata style workout . 🔹Working 20 seconds per exercises 🔹Rest 10sec 🔹Move onto the next exercises 🔹Complete all 7 exercises 🔹Rest 45 – 60sec 🔹Repeat 3 – 5 rounds . 1. Slow squat to half burpee 2. Mountain climber to Commando 3. Side to side squat 4. Half burpee w/ tuck jump 5. Crawl out 6. Half burpee star jump 7. Crab toe touch If you want to make the workout longer and more difficult, repeat each exercise twice in each round. So each round will take 7min instead of 3.30sec #hometeam #hiitworkout #stayhome #togetherathome #homehiitworkout #homeworkouts #lowerbodyworkout #dubaifitness #fullbodyworkout #homehiitworkout #dubaifitfam #workoutmotivation #dubaifitness #workoutanywhere #absathome #bodyweighttraining #fitnessindxb #tabata #partnerworkout #cardio #homeworkout #workoutanywhere #bodyweightworkout #uae #cardiohiit #fatburningworkout #dubaifitnesschallenge #personaltrainerdubai #cardiohiit

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10. Ricardo and Nadine

Do you have any other recommendations? Let us know!