This lockdown has drastically changed our daily routines. The things we were able to do so freely before are not accessible to us at the moment — no Starbucks coffee dates, no strolling in the park, and no gym!

For those who are not big fans of breaking a sweat, you might be thankful you don’t have to hit the gym today. But think again. This is not an excuse to slack off!

You might not be able to run on the treadmill or carry those weights, but this time is actually the perfect opportunity to stay on track with your fitness goals.

Here are some no-equipment home workouts you can do during the quarantine.

Circuit Training

One of the most effective weight-loss and strength building workouts, circuit training consists of a series of up to 6 or more exercises performed with short rest periods. The goal of this workout is to build your endurance and condition your body.

Here’s an easy circuit training series you can try:

• Bodyweight squats: 20 reps
• Push-ups: 10 reps
• Walking lunges: 10 reps/leg
• Dumbbell rows: 10 reps/ arm (get creative and use a gallon of milk or any other object of suitable weight)
• Plank: 15 seconds
• Jumping jacks: 30 reps

For the dumbbell rows, get creative and use a gallon of milk or any other object of suitable weight and a good handle. Or you can order dumbbells and other workout equipment online.

You can also try this Circuit Workout for Beginners from fitness pro Rique Uresti.

20-Minute High Intensity Interval Training (HIIT)

If you know what happens during a HIIT workout, then you’re probably terrified. It’s the gym workout that even the most active person dreads, but we really can’t deny how effective it is in terms of strength and endurance building, as well as weight-loss.

HIIT workouts combine short bursts of intense exercises and short periods of rest. Typically, this type workout routine takes less than 30 minutes, but they’re extremely exhausting. That’s the point of it though — to burn serious energy and ultimately burn more fat and calories.

If you want to try it at home, here’s a 20-minute HIIT workout routine:

• 0:00-5:00: Warm-up
• 5:00-5:40: Bodyweight Squats
• 5:40-6:00: Rest
• 6:00-6:40: Bodyweight Squats
• 6:40-7:00: Rest
• 7:00-7:40: Bodyweight Squats
• 7:40-8:00: Rest
• 8:00-8:40: Push-ups
• 8:40-9:00: Rest
• 9:00-9:40: Push-ups
• 9:40-10:00: Rest
• 10:00-10:40: Push-ups
• 10:40-11:00: Rest
• 11:00-11:40: Star Jacks
• 11:40-12:00: Rest
• 12:00-12:40: Star Jacks
• 12:40-13:00: Rest
• 13:00-13:40: Star Jacks
• 13:40-14:00: Rest
• 14:00-14:40: Inverted Row
• 14:40-15:00: Rest
• 15:00-15:40: Inverted Row
• 15:40-16:00: Rest
• 16:00-16:40: Inverted Row
• 16:40-17:00: Rest
• 17:00-17:40: Plank
• 17:40-18:00: Rest
• 18:00-18:40: Plank
• 18:40-19:00: Rest
• 19:00-19:40: Plank
• 19:40-20:00: Rest

And there you have it, a full-blown HIIT workout to do at home. With these intense exercises, you’ll be done in 20 minutes. The best part about it is that you don’t need any equipment at all, but you might want to have a timer on you to stay on track with the quick exercises.

Or try this 30-Minute HIIT Cardio Workout from trainer Lita Lewis.

With these intense home workouts and an increased consumption of organic black chia seeds, you’ll be well on your way towards achieving that slim body you’ve been dreaming of — maybe even in time for your summer beach trip (that is if this pandemic blows over soon).

Have you ever made the mistake of wearing sweatpants while cycling? Or perhaps you wore a top that you though was fitted enough for aerial yoga, but then you were proven otherwise the moment you were upside down?

We’ve all been there, at some point in our lives. Even fitness fanatics have made an error in judgment a time or two, especially when trying out a new sport for the first time. I’ve had friends that walked into a hot yoga class in big cotton t-shirts and shorts, and boy did they regret that.

Sometimes the mistake we make is matching our workout ensemble the same way we would with our regular outfits. Sure, the hot pink tank might go well with the stripe on your comfy cotton pants, but the pants might feel like they’re weighing you down when you’re at your first barre class, pumping your legs in the air for what seems like the longest minute of your life.

Making it to the gym is hard enough. You don’t want anything, especially your clothes, to prevent you from having a good workout.

So the next time your sifting through your clothes to figure out what you should wear when you’re going to exercise, think about the following:

Consider the type of workout you have planned

What you wear to CrossFit is something completely different from Pilates, and what you wear for a run is not the same as what you wear for spinning. Haimie cycling shorts are pretty versatile in that they can be used for spinning, running, and sports like volleyball, but tiny split shorts might be uncomfortable in the gym when you’re doing lunges and have to readjust every time your shorts ride up your butt.

While leggings like High waist yoga leggings are the safe choice for yoga, it also depends on the kind of positions that will be covered in your practice. For example, tree pose requires you to stick your foot on the crook of your thigh, which is difficult to accomplish when your foot keeps slipping on your leggings. If you’re attending a yoga class, the flow is beyond your control. However, if you’re following a video or using an app at home, you can quickly browse through the positions to see if shorts or leggings work best.

Make sure you have the right shoes

The beauty of Pilates and yoga, as well as some other at-home workouts, is that shoes are not required. Some barre studios only need socks for sanitary purposes, though if you’re going to work out in socks, wear ones with grips at the soles so that you’re not slipping all over the place.

Regular running shoes are safe for most workouts, but if you’re training for sports, stick with the proper footwear; tennis shoes for tennis, cleats for sports on the grass, etc.

Think about the fabrics you’re comfortable in

Do you tend to sweat a lot in your workouts? Or maybe you get hot pretty easily?

If you’re the type that sweats a lot, stretchy fabrics are better for you, as they dry faster. Cotton clothes, on the other hand, soak up the sweat and take forever to dry, leaving you with that disgusting, soaking wet feeling all the way up until your shower after.

If you’re a person with a higher body temperature, loose tees, muscle tanks and loose shorts like Korean style elasticated casual shorts may be the comfier choice for you.

Though if you are a person that both sweats very easily AND sweats a lot, the best workout outfit for you would be a sports bra top or a muscle tee and sports bra (depending on the type of workout) and Breathable mesh leggings.

Always wear a sports bra

Although this might not seem as important for ladies with a smaller bust, sports bras make any kind of movement much easier to manage. Having the right support, even if your chest is on the smaller side, is extremely important, so if you decide not to wear one, at least wear a top with built-in bra support.

Like with a regular bra, fit is vital. Some sports bras might keep the girls in place but end up suffocating you in the process. Others might fit around your ribs but are too loose on your chest, so just make sure that you’ve got bras with the appropriate fit. Otherwise, you’ll have to go buy some new ones.