Build Muscle At Home Without Equipment during Covid-19 lockdown

Covid-19 Lockdown Motivation: How To Build Muscle At Home Without Equipment

Is laziness getting the better of you in this Covid-19 lockdown? Then try these muscle-building exercises you can do at home to beat lockdown laziness.

Are you sad that the gyms will be closed indefinitely? Don’t be! Here are Covid-19 lockdown special workouts to build muscles at home without any equipment. This is a great guide to add to your home workout programmes.

Covid-19 came unexpectedly, crashing our lives without any warning. Millions of people have locked themselves in their homes to escape this tiny germ.

As a result, stress, weight gain, laziness, insomnia or oversleeping, etc. found their way into our once perfect lifestyle.

But let us not worry over it. In this article, we are presenting to you some easy to do & effective workouts that you can do at home without any gym equipment.

The result is a trimmed, compact, and muscular body by the time you leave your home to a normal life.

Let us see some home workouts for muscle building, and we also introduce you to three best muscle building supplements to aid this hard work.

Without further ado, let us jump into the crux of this article and learn more.

Covid-19 Lockdown Special Exercises to Build Muscles Without Any Equipment

build muscle at home

Let us divide the exercises depending on the muscle groups. So that it is easy to recommend workout specifically for each part.

Before moving into workouts, a quick word about warmup before the main exercise.

Warming up is very important to prime your muscles by increasing the heart rate to enhance blood flow before strenuous physical activity.

This reduces the risk of muscle soreness and the chances of injuries.


Wide push-ups

This workout is an easy do variation of regular push-ups, but gets challenging when you do multiple sets.

Press-ups are good for building upper body muscles and to improve the core strength.

Target muscle groups mainly include the chest, while shoulder muscles and triceps are also engaged.

How to do?

  • Go into a regular push-up position, but the hands are placed wider than your shoulder width.
  • Bend your elbows to lower the chest to reach the elbow level without flexing the torso or lower body.
  • Give a pause here and push yourself back to the original position.
  • During the pushing, try to engage the core muscles and do not pike your buttocks or bent knees.

Reps: 3 sets with 12 reps in each.

Diamond push-ups

Again, this is another variation of regular push-ups with great engagement of chest muscles.

When the grip is brought closer, the pec minor and pec major on the chest is more vigorously activated.

Also, this workout engages the triceps muscles and helps you improve the balance.

How to do?

  • Go into a push-up position, but hands are brought closer to each other, forming a diamond shape with thumb and forefingers.
  • Slowly bend the elbows and bring chest closer to the ground, or at least below the elbow.
  • Engage your arms muscles and core to push your body back to the original position.
  • Do not pike your buttocks or bend the knees.

Reps: 3 sets with 12 reps in each or 5 sets with 15 reps (if you’re good at it).


Bodyweight dips

There is nothing better than a weighted dip when it comes to shaping arm muscles, and since we are at home, a body weighted dip is the best exercise.

Other muscle groups include chest, shoulders, & lower back gets engaged in this exercise, but the major benefit is for biceps and triceps.

Another great advantage is the capability of this workout to activate opposing muscle groups at once.

How to do?

  • Find a stool, stair, or bed about knee height long and sit on the edge of it.
  • Move your body out of the chair while supporting your palms at the edge of it.
  • Now your body is leaning across the chair with hands supporting you at the brim of it.
  • Slowly dip down and push yourself up to engage your arm muscles.

Reps: 3 sets with 15 reps in each.

Incline push-ups

This exercise is simply tailored for the triceps muscles and gives less stress to the elbows.

You can do it anywhere, and all you need is a knee-height table, desk, step, etc. and you don’t need any gym props.

The pectoralis minor and major muscles are also used here, but triceps, biceps & shoulder muscles are the major focus.

How to do?

  • Find an elevated platform like table, desk, stool, or even stair steps are fine.
  • Lean towards the platform and support your body with straight hands about shoulder-width apart.
  • Now slowly bend the elbows to lower the body such that chest reaches below your elbow level.
  • Push yourself back to reach the original position.

Reps: 3 sets with 15 reps in each with 60-sec halts, if doing back to back.


Walking lunge

This is a variation of regular lunges that activates quad muscles, glutes, hamstrings, calves, and ab muscles.

Not just that, a walking lunge can improve your flexibility and your range of motion.

Even you can incorporate small weights like water bottles, a small sack of rice, etc. for increased effect.

How to do?

  • Start by standing shoulder-width apart, and the spine should be kept straight.
  • Step either of your legs one step front and perform a lunge by engaging the quad and hamstrings.
  • When you raise from the lunge, step forward to switch to the next leg and again do a lunge.
  • Continuing this motion, you would traverse some distance, and the hands can be secured on hips.

Reps: Do 3 sets with 12 reps in each and rest for 30 secs if doing back to back.

Jump squat

This workout is a favorite in many HIIT’s because of its potential in activating the glute, lower abs, and other leg muscles.

The plyometric part of this exercise helps in increased calorie consumption compared to the static squat.

Therefore, you can build lean and shredded leg muscles with this exercise.

How to do?

  • Start by standing shoulder-width apart and do a regular squat by bending your knees and lower the body.
  • When you raise from the squat, explode into the air to get a jump.
  • While landing down, again, go into a squat, which activates all of the leg muscles.
  • The hands can be locked in front of the chest in a namaste position.

Reps: Do 5 sets with 20 reps in each and get 2 minutes to rest between each set.



Bodyweight exercises are generally considered to be the best home workout choices, and they are getting a lot of attention today.

This exercise might look so static, but the core muscles are hugely used in this workout.

The core strength, ab muscle toning, arm muscles, glute muscles, and even deltoid muscles are activated with this workout.

How to do?

  • Go into push up while keeping your spine and buttocks straight.
  • Instead of supporting your body on palms, shift it to forearms, such that your entire forearms become support.
  • By now, your core muscles and legs should feel tight. Maintain this posture for some time and stop.
  • Make sure that you breathe while on plank position with slow inhalation and steady exhalation.

Reps: Start by holding for 10 secs and gradually increase it to 20, 30, up to 60 seconds. Do multiple planks a day till you fail.

Bicycle crunches

No, you don’t need sophisticated gym equipment to build a six-pack, because there are exercises like bicycle crunches that do the trick.

This effective cardio workout has fat-burning capabilities and helps you tone the ab muscles and thigh muscles. A top workout for your fat burning home exercises.

The core muscles and oblique muscles get easily trimmed down.  But it is not as simple as it seems, it might take quite a bit of practice to master this workout.

How to do?

  • Lie supine of on a flat floor. You take the aid of some cushion like a yoga mat or a workout towel (don’t forget to check out our yoga for beginners at home).
  • Place both of your hands on the back of the head and lock them there while you can slightly lift your head when doing this workout.
  • Raise the legs and bent your knees to start mimicking an air cycling without moving your hips.
  • Do not cycle vertically, instead limit the motion within the thigh length.

Reps: Do for at least 60 seconds, while a beginner can split it into multiples of 10 seconds.


Inverted row

If muscle building is what you are looking for, then back muscles cannot be ignored because they add character to the body.

Not just that, this workout adds strength to your gripping and helps in stabilizing your midline.

You can do it under a stable and sturdy dining table or use a doorway pull-up bar.

How to do?

  • Lie under the support (bar or table) such that your chest matches the edge. There must be a one-hand length between your body and bar.
  • Now get an overhand grip at the bar about shoulder length and slowly pull the body towards the bar.
  • The legs have to be kept straight such that heel touches the ground, and the entire body weight is available for exercise.
  • Slowly, release the body back to the original position.

Reps: Do 3 sets with 12 reps in each workout.


There is no other exercise classic like push-ups and pull-ups. The latter is more beneficial when you have to develop back muscles.

A V-shaped torso is a dream for many bodybuilders, and pull-ups are the trick to get it.

Lat muscles, rhomboids, deltoids, and biceps are involved in this workout, which makes it an exclusive back exercise.

How to do?

  • The grip can be of your preference, however wide grip pull-ups are the most popular one.
  • Jump and grab the bar with a wider grip (more than shoulder distance).
  • The grip should be overhand, and if you do it underhand, it becomes chin-ups.
  • Pull your body up such that head reaches above the bar, and slowly bring it back to the original position.

Reps: 3 sets with 12 reps in each.


muscle building

Let us make this Coronavirus lockdown productive by building muscles using home workouts without the need for any gym equipment.

But exercise alone doesn’t do the magic. You need to take care of the diet as well.

Speaking of diet, we ought to mention some of the herbal supplements for muscle building.

Here are the three best muscle building supplements:

Mass Extreme

Mass Extreme

  • This supplement is tuned to help you increase the mass and build strong muscles without depending too much on food.
  • In order to flawlessly synthesize testosterone, the body needs an arsenal of micronutrients, and this herbal pill supplements all of it.
  • 5-Deoxy-Adenosyl Cobalamin is one of the key ingredients in this product, which has lots of benefits in muscle anabolism.

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  • This side-effect-free herbal product is made from all-plant components and helps in supplying the growth factors necessary for muscle anabolism.
  • GRTH factor is the proprietary name for the formulation, which helps in promoting growth factors.
  • This product has found to boost t-hormone by 30% and human growth factor (HGH) by 26%.

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  • A safe and side-effects free nutraceutical muscle building supplement that can be purchased online without any prescription.
  • This product also focuses on increasing the t-hormone levels to assist muscle anabolism and fat burning.
  • The secret formulation of this supplement can also promote the growth factor biosynthesis for faster muscle building.

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So, there you go. All you have to do is take a break from digital life and start loving your body by exercising.

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Written by Tom Knight
Fact Checked by Experts
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