30 Minute Equipment-Free Full Body Workout


Jade Poole from I Write Words

30 Minute Equipment

We know that being stuck in quarantine is taking its toll on everyone. Anxiety and stress levels are running high as we navigate our way through the new normal. You should in no way feel like you HAVE to exercise but it is the best way to burn off steam and increase your serotonin levels!

Being stuck in quarantine can bring on some feelings that you never even thought you had. Like being frustrated because of the way your partner breathes or wanting to scream at the kettle because it’s taking way too long to boil. We’re all feeling it as we find our happy-medium in our new routines. A great outlet for all these feelings is a good at-home workout.

Why you should think about working out

We don’t want anyone to feel pressured into feeling like they HAVE to workout now. We are all going through this time differently and your mental health should always come first. We’re also not saying you should be killing yourself with a workout routine, even some yoga or stretching is great for your body. It’s important to move your body in some way or another because we are so limited to movement right now. Besides, even a small amount of exercise will help you:


Boost your immune system: by exercising regularly, you may help flush bacteria out of your lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes a change in antibodies and white blood cells. Your white blood cells are your body's immune system cells that fight disease.


There are various other ways to boost your immune system which could be very beneficial with winter sneaking its way in. Take a look at these simple steps you can follow to naturally boost your immune system.


Keep fit while in quarantine: if you’re already someone who loves the gym, doing some at-home workouts will help you keep your strength and fitness levels up. This is a great way to burn off some steam and keep your mind and body from wishing you could hit the gym.


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Improve your sleep: when you exercise regularly you may notice that you don’t just feel better about yourself, but your sleeping improves at night too. You can benefit from a more restful sleep, improve insomnia, etc. Don’t forget that good quality sleep plays an important role in strengthening your immune system too.


Kill some time at home: it may seem like an irrelevant point, but with no commute to work and back or finding yourself with a little less work to do, the hours in the day can feel extra long. Doing something beneficial for yourself like exercising is a great way to kill an hour per day. It’s also a great way to bond with your partner or family or the perfect opportunity for you to get some time to yourself without any distractions.


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Reduce stress levels: when you exercise you help your brain to produce endorphins, which may work as a natural “painkiller”. When you exercise often your brain regularly produces endorphins that are responsible for feelings of relaxation and put you in a better mood. By exercising you lower your body’s stress hormones. This is a great way to burn off some tension you may be feeling as a result of all the change that has happened.


Now that we have the WHY you should workout, let’s tackle the actual workout!

The Workout

This workout is broken up into four sections: a warm-up, circuit 1, power circuit, and a cool-down.


Complete this circuit twice and do each exercise one after the other, resting for 60 seconds once the full circuit is complete.


  1. 15 jumping jacks
  2. 10 inchworm walk-outs to shoulder tap
  3. 10 bear crawls (each side)
  4. 10 squats

Circuit 1:

Depending on your fitness level, complete this workout 2-4 times. Remember to do the entire circuit before resting for 60 seconds.


  1. 10 reverse lunges
  2. 15 crunches
  3. 20 heel touches
  4. 15 push-ups
  5. 30 seconds plank

Power circuit:

  1. 10 burpees
  2. 20 mountain climbers (per side)
  3. 20 shoulder taps
  4. 10 jump squats
  5. 15 crunches


Do each move for 10 to 30 seconds...or longer if it feels good and you have time - we love a good stretch!


  1. Child's pose
  2. Downward Facing Dog
  3. Forward fold
  4. Standing quad stretch
  5. Shoulder circle


Pro tip: if you’re not sure how to do an exercise, YouTube will show you exactly how to do it. Just type in the name of the exercise you’re looking for!


This might just be the perfect time for you to take care of your mind, body and soul and truly focus on what’s best for you and your health. Other ways you can focus on optimising your health is by making sure you’re eating simple, yet nutritional meals. For some extra meal inspiration, give this a read.


Yours in affordable and quality health insurance,


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