Just because we’re spending more time indoors doesn’t mean our health and fitness routines need to take a back seat. While gym sessions and group classes might be on pause, there are plenty of effective at-home workouts that can help you stay fit, strong, and motivated.
Remember — fitness isn’t just about the workout itself, but also how well you recover afterwards. Recovery plays a vital role in preventing injury, improving performance, and supporting overall wellbeing.
Below, we’ve rounded up easy home workout routines for every major muscle group, along with recovery tips to help your body bounce back and stay in top form.
Abs
Your abs are the powerhouse of your body — they stabilise your torso and support nearly every movement you make, from walking and sitting to lifting and bending. That’s why maintaining a strong core is essential, especially while we’re spending more time indoors.
This 10-minute ab workout will challenge your entire core and help you build strength, stability, and endurance — no equipment needed. You’ll work for 20 seconds followed by 10 seconds of rest for each move.
Here’s the full routine:
- Ab Crunch
- 90-Degree Crunch
- Single-Leg Crunch (20 seconds per leg)
- Bicycle Crunch Reverse
- Crunch Side Plank / Side Plank with Pulses (left side)
- Side Plank / Side Plank with Pulses (right side)
- Up-Down Plank
- Plank with Knee to Elbow
- Plank
- Full Body Crunch
Tip: Focus on slow, controlled movements and steady breathing. Keep your core engaged throughout each exercise to get the most out of your workout and protect your lower back.
You can follow along with The Body Coach TV’s full routine below.
Lower Body
It’s easy to focus on upper-body workouts — think biceps, chest, and abs — but your lower body deserves just as much attention. Strong legs and glutes are essential for stability, balance, and overall strength, supporting everything from your posture to your core.
Plus, a well-trained lower body promotes proportion and symmetry, helping you avoid that uneven “big upper body, tiny legs” look (we’ve all seen it!).
This 15-minute lower body workout is divided into two circuits packed with dynamic movements designed to tone, strengthen, and sculpt. Expect to feel the burn with exercises like:
- Squats
- Single-Leg Hip Raises
- Wall Sits
- Reverse Leg Raises
- Lunges
Repeat each circuit twice for a full, satisfying lower-body session that targets every major muscle group — glutes, quads, hamstrings, and calves.
Tip: Focus on proper form and controlled movements. Engage your core during every exercise to protect your back and boost results.
Follow the workout courtesy of MadFit below:
Upper Body
Now it’s time to give your chest, back, triceps, and biceps some love. A strong upper body doesn’t just look great — it’s essential for good posture, injury prevention, and overall balance and strength. Strengthening these muscles supports better alignment when sitting or standing and enhances your performance in daily activities and other workouts.
This intense 10-minute routine from Anabolic Aliens will challenge your upper body and improve both endurance and control.
Here’s the circuit:
- Close to Wide Push-Ups
- Reverse Snow Angels
- Plank Ups
- Lying Bicep Leg Curls
- Side-to-Side Push-Ups
- Skullcrushers
- Pulse Rows
- Wrist Curls
- Angled Downward Shoulder Push-Ups
- Superman Hold
Tip: Keep your core tight and move with intention. Quality form always beats quantity — especially in these strength-based movements.
Follow the whole routine below.
Full Body
Want to knock out a quick full-body workout without focusing on any particular body part? Opt for this 20-minute routine courtesy of Pamela Reif that gets your heart pumping and your muscles working.
Follow the routine below.
Recover Right: The Secret to Stronger, Healthier Muscles
Giving your body the rest and care it needs helps rebuild muscle tissue, reduce soreness, and prepare you to perform at your best in your next session.
To take your recovery to the next level, consider using Theragun Percussive Therapy devices. Designed for at-home use, these tools deliver targeted muscle relief to ease tension, boost circulation, and support faster recovery — both physically and mentally.
Used by professional athletes, physical therapists, and a long list of celebrity fans including Mark Wahlberg, Kim Kardashian, Kristen Bell, and Cristiano Ronaldo, Theragun has become the go-to choice for effective post-workout recovery.
Tip: Combine gentle stretching, hydration, and percussive therapy for optimal results. Your muscles (and your mind) will thank you.
Here are Theragun’s top tips for recovering at home:
1# Find some stretching space
Space can be a rare commodity when working out at home, so it’s important to tailor the warm down to the environment. Dynamic stretches are best for warming up, but it’s the static stretches that help your muscles recover in the warm down. Stairs are great for stretching the Achilles, The edge of your couch or bed is great for stretching hamstrings and you can’t go wrong with lunges. Similarly, devices like Theragun can relieve muscle tension and stimulate blood flow without needing open spaces to stretch out.
2# Use recovery apps
A little lost without an instructor-led warm down? Recovery Apps, like the Theragun App, provide a wide range of different recovery techniques that target specific muscle groups, with easy to follow instructions.
3# Take cold baths
At home, minimise lactic acid build up and reduce swelling with a cold bath. Research suggests 11-15min in cold water is all you need for the best results.
4# Stay hydrated
Keeping your fluids up is essential to a quick recovery. Being at home often means people are a little more lacklustre on water intake than they would be in the office. So keep a marked water bottle with you around the house to ensure your always topping up on H2O.
5# Rest when your body needs it
The flexibility of being at home can mean more time on recovery. Tailoring your rest days for when the body needs them is much easier to do at home than when you have a busy schedule to stick to.
6# Pump the tunes
Listening to music feels like something you do during a fast-paced cardio session. But studies show slow-tempo songs can help reduce your fast heart rate and lower blood lactate. No need to feel embarrassed about blasting Savage Garden’s Truly Madly Deeply!
Check out Theragun.com for more information on its devices.
