How to exercise at home — with or without equipment

If you’ve discovered you’re not a fan of the gym, or just looking for alternative ways to stay healthy and active, keep reading.

Lots of exercises can be done at home without the need of a gym membership. You can also utilize your own body weight to increase your strength, instead of expensive workout equipment.

Here are some exercises you can do at home or the office, little or no equipment needed:

Arms

• Push-ups
• Planks
• Arm circles
• Punches
• Tricep dips (with a chair or bench)

Abs/core

• Planks
• Leg lifts
• Ab twists
• Flutter kicks
• Bicycle crunches

Legs/glutes

• Squats
• Jumping squats
• Wall sits
• Calf raises
• Speed skaters
• Glute bridge
• Walking lunges
• Cross-over lunges

Full-body moves

• Jumping jacks
• Mountain climbers
• Burpees

Even regular household chores count as movement/exercise. Here are some calorie estimates for common chores. (These will vary based on your weight and exertion level.)

Common household chores and calorie estimates

• Sweeping and mopping floors: 145 calories/hour
• Vacuuming: 180 calories/hour
• Laundry: 78 calories/hour
• Gardening: 200-300 calories/hour
• Mowing the lawn: 325 calories/hour

If self-guided exercises aren’t your jam, you can easily access fitness programs from the comfort of your own home:

• BODi: Popular fitness programs by trainers (requires paid membership)
• YouTube: Free access to cardio, strength and yoga/stretch workouts
• Exercise apps: Nike Training Club, PEAR for One Pass, Daily Workouts – Fitness Coach, Sworkit, JEFIT, 7 Minute Workout, Couch to 5K, Fit Radio and many others

Best practices when starting a new fitness routine

You should be getting at least 150 minutes of moderate-intensity aerobic activity each week, according to the U.S. Department of Health and Human Services. And at least two days a week, you should do some muscle-strengthening/resistance exercises.

If you have an injury or any health-related issues that affect your ability to exercise, check in with your doctor or other health care provider first to see what exercises are best for you. Always listen to your body. If you feel sick, nauseated or lightheaded/dizzy, or have pain or shortness of breath, take a break and reassess your routine. Many exercises can be modified.

Do spend five to 10 minutes warming up to stretch out your muscles before any exercise routine, and a cool down after to help return your heart rate to resting levels and decrease muscle soreness.

Always go slow when first starting a new exercise activity and building up your progress as you go. Exercise does not have to be an all-or-nothing approach. You can break up your 30- to 60-minute exercise routines into shorter sessions. Be flexible and have fun with your workouts.