The coronavirus pandemic has forced us to stay indoors. All our plans of staying fit and maintaining our physique or figure have gone for a toss. Most of the gyms are shut, and even if they were open, there was always a high risk of contracting the virus. So, what do we do in such a time? Well, switching to a zero-equipment programme could well be one of the ways to stay fit because waiting for gyms to open and then resuming the workout may be a long way off.

 Quick Zero-Equipment Leg And Abs Workout

Kayla Itsines, fitness expert, has shared a 15-minute regimen for legs and abs on her Instagram handle, along with a video. The caption reads: "Got a spare 15-minutes? Try this quick legs and abs workout now (or save it for later)!"

Itsines says the zero-equipment workout is quick and effective, and can be done any time throughout the day, anywhere. The 15-minute regime includes one triset (three exercises performed in a row with no rest), and two supersets (two exercises performed in a row with no break).

“Complete each triset / superset with a 1-minute break in between,” the trainer added.

Here's the workout:

Triset

  • Squat and hip rotation for 30 seconds
  • Modified jump lunge for 30 seconds
  • Straddle hinge for 30 seconds
  • Complete 3 laps and then rest for 60 seconds

Superset

  • Reverse table top for 30 seconds
  • Plank and leg lift for 30 seconds
  • Complete 3 laps and then rest for 60 seconds

Superset finisher

  • Ab bikes for 30 seconds
  • Half burpees for 30 seconds
  • Complete 2 laps

"Not only are they easy to follow, but these low-intensity exercises are effective at engaging your entire core to ensure you get the most out of your ab workout," she wrote in the post.

The regimen as follows:

  • X Crunch - 20 reps (10 per side)
  • Heel tap - 20 reps (10 per side)
  • Bent-leg raise - 20 reps (10 per side)
  • Hover to plank - 10 reps
  • Side plank - 40 sec (20 per side)
  • Complete 2 laps

Given the times we are in, Itsines majorly focuses on exercises involving zero equipment. If you are a fitness enthusiast, who is a bit worried about your workouts, you might want to try these at-home exercises.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.