With the coronavirus shutting down sporting events, restaurants, and practically any type of social gathering spot, it’s a good time to upgrade your home gym or brush up on some of those bodyweight moves that require absolutely no equipment to keep your gains and keep progressing.

If you need a portable workout that can be done in your living room, basement, or bedroom, or even the park  it’s possible to craft an intense workout with just your bodyweight.

Of course, the more bodyweight you have, the more challenging that workout can be. That’s good news, since you’ll drop weight as you progress. You’ll save time otherwise spent traveling to a gym, and you’ll save money instead of forking over cash for a membership. And you’ll finish near your own kitchen, so you can whip up a post-workout recovery shake.

triceps pushup

The 5 Best Bodyweight Training Exercises

Maintain your muscles and fitness without the gym.

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How It Works: The At-home, No-Equipment Bodyweight Workout

This at-home workout is designed as a circuit. Each round of the circuit consists of seven exercises. We’ll perform three total rounds, alternating between pushing and pulling (or upper- and lower-body movements). This is designed to keep you moving, making the most of your workout time without having any equipment to put away at the end.

Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.