Updated January 1, 1 . AmFam Team
If you’re spending more time at home, you may find that regular exercise is a challenge. Even if your gym or athletic club is closed, you can still break a sweat at home by starting a home workout routine that doesn’t require expensive machines or equipment. Home workout routines give you the freedom of exercising wherever you want and allow you to set your own pace and find what works best for your fitness goals.
We’ve highlighted different workouts and exercises you can try from the comfort of your home that don’t require exercise equipment, and some tips for staying active and feeling healthy even when stuck indoors.
If you want to start exercising at home but never have before, it’s best to start with workouts designed for beginners. These workouts are less intense and allow for more opportunities to rest but will still work your body and help build muscle strength and endurance.
Great workouts for beginners are often comprised of bodyweight exercises. These exercises work your entire body by using multiple muscle groups, and by doing so, you’ll burn more calories than other exercises like jogging.
This beginner bodyweight workout from Nerd Fitness (Opens in a new tab) features six exercises that work different muscle groups and require no or minimal equipment.
It’s recommended you do each exercise in succession without a break, but take one if needed. Try to do this workout twice — and if you’re up for a challenge — three times in a row for an intense 20-minute workout. If it’s the right workout for you, try doing this routine two or three times a week with at least a one day break in between.
If you’re really up for a challenge, you can modify the beginner bodyweight workout to be more intense by adding a couple exercises to the routine.
Ab workouts are one of the most popular at home workouts out there. All you need is a floor and you’re good to go! Strengthen your core and sculpt that six pack with this home ab workout comprised of popular ab exercises.
Working out at home can help you feel healthier and more active, even during periods of rest. Keep these tips in mind to make your home workout as effective as possible.
Get enough sleep. A good night of sleep is a key part of recovering after a workout. Try to get the recommended seven to nine hours of sleep per night to give your muscles the rest they need after a workout.
Eat healthy. A balanced diet is a great way to maintain energy throughout the day and not feel exhausted after a workout. If you’re focused on building strength, consider eating more foods high in protein like eggs and chicken breasts to build lean muscle.
Stay hydrated. Drinking enough water at home is just as important as at the gym. The general rule of thumb is to drink eight 8-ounce glasses of water per day, but consider having a water bottle at the ready for whenever you’re thirsty.
Don’t forget to stretch. Make stretching part of your daily routine. This will keep your muscles loose and may help prevent cramping. Consider stretching as soon as you get up in the morning and before your workout routine.
Ask for help. If possible, reach out to a friend or family member for support and to spot you as you work out. You can even ask a family member if they want to exercise with you to make the time fly.
Exercising at home isn’t always easy, but if you make the time it can be a very rewarding endeavor. Be consistent, find a workout that’s best for you and keep working on meeting your personal fitness goals.