18 At Home Workout Ideas and Routines
Feeling sluggish? Get your motivation and your heart going with these at home workout ideas and routines. No gym required, all of these exercises can be done in the house (many for free!). This post offers tips for what you might need as an investment, how to include the kids in the workout, and healthier eating habits.
At Home Workout Ideas
I'll confess - I don't like working out in public. Yes, the fancy gym equipment and organized classes can be great. But leaving the house to drive to the gym is inconvenient. Also, exercising in front of other people can feel awkward.
Can you exercise without a gym?
So, what can you do to get fit without leaving the house? I started working out at home when I had very young children. They would hang-out in the pack 'n play while I got in my 30 minute workout.
Then, I continued to exercise at home through the pandemic, as it was the ideal way to stay toned and ease some of the stress and anxiety. I still do all of my workouts in and around my house, either with online training classes or by walking outside.
I'm outlining a few at home workout ideas including online apps, streaming services, virtual races, and exercises to do with kids. Some programs are completely free and others have a fee. There are workouts for beginners as well as seasoned gym goers to stay healthy and fit at home.
Are You New to Exercise?
Suddenly you're all in on committing to good health and fitness. It can be tempting to want to jump in, feet-first (literally), into a new exercise routine. But before you kick off the journey, especially if you're a newbie, these are a few things to do first.
Get a physical from the doctor
Consult with your doctor to ensure you're healthy enough to begin a rigorous exercise plan. Have your blood pressure checked, discuss any body aches and pains or sensitivity, and let the doctor know what fitness goals you have.
Are warm ups and cool downs important during exercise?
Absolutely. Don't skip these steps, as that can result in injury. Warm up before you start exercising and stretch after you're done!
If you're following an online app workout program, there may be a built-in warm up and stretch routine. If not, search online for something appropriate to incorporate into the workouts.
Start out a new at home workout routine slowly
Take it slow. We all want to get lean and strong - but you have to start from the ground up. That means beginning with the home workout that is most appropriate for your fitness level.
When you've been doing that for a while and it's easy for you to complete, bump up to the next level. You do want to challenge yourself. But you also don't want to hurt yourself by going too hard, too early.
Do You Need to Invest in Gym Equipment?
Depending upon the workouts you're interested in, investing with gym equipment can be a wise move. BUT, only if you actually use it! And of course, only if you continue to use it and don't let it gather dust.
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What are the must-have at home workout essentials?
There are several items that each home gym should have. Basics, like supportive athletic shoes, a cushioned mat, and free weights are important to have on hand.
Start small, using an online exercise program and equipment you have at home. If you're able to stick with the workouts for 30 days consistently, think about investing in pricier items that will assist you. These are some of the basics you'll need to start working out at home.
Athletic Shoes - Kick off the slippers and invest in a decent pair of shoes that are specific to your exercise needs. Look for athletic shoes that offer support where you need it.
Yoga mat - The non-slip, cushioned surface of a thick yoga mat is ideal for ab workouts and any exercise where you're laying on the floor.
Free weights - Basic dumbbells or kettlebells can be an invaluable tool when it comes to an at home workout. I recommend starting with three sizes, then building your set from there incrementally as your strength improves. Neoprene coated dumbbells are more comfortable in your hands and will resist slipping.
Taking At Home Workouts Up a Notch
Once you're comfortable with using free weights, consider adding a few additional items to spice up your workouts. These not only add interest, they can also boost resistance for a more intense exercise!
Fitness bands - Elastic resistance bands come in a variety of styles (long strips or loops) to offer resistance exercise for an at home workout in small spaces.
Fitness Balls
Considering adding fitness balls in a variety of sizes to add dimension to your at home workout. A large exercise ball can be great for core exercises, balance workouts, or while stretching. A small fitness ball held between the knees or hands activates muscles and adds resistance.
Weighted Vest
Especially effective when walking, boost your training by adding additional weight behind your workouts. This weighted vest is adjustable, so you can add and subtract weight as needed.
Walking Pad
A compact, portable walking pad can be a simple way to turn sitting moments into movement. Use a walking pad at a stand-up desk or when watching television.
Exercise Apps
Using an exercise app is a great way to workout on a budget. No pricey gym fees. You can exercise when and how you want, from the comfort of your home.
However when something is free or even low cost, we might find ourselves lacking the motivation to do it. You know the mentality - when you pay a premium price, you might use it more because want to maximize the cost.
BODI (formerly Beachbody) has been my go-to for over 6 years. They have hundreds of at home workouts for all levels, including the popular 21 Day Fix (my personal favorite). Healthy eating programs accompany many of the exercise programs as well.
Les Mills Body Pump At Home has on-demand barbell workouts that offer high intensity training at home.
Amazon Prime Workouts offers access to tons of workouts including Zumba and HIIT. For a little extra, there are upgrades to purchase additional videos.
At Home Workout Apps
Pure Barre GO has on-demand balance and strength exercises that are low impact but high intensity.
FitOn is a totally free workout app, offering a variety of cardio, strength, and dance programs.
Ladder is perfect if you need the one-on-one advice of a personal trainer. This app offers that in the form of live coaching and custom built workout programs.
Gaia Yoga is an app that offers guided yoga exercises (with the first 7 days free).
Virtual Races
If you're a runner (or even if you're not), these inspiring virtual races may have you lacing up your running shoes! In most cases, if you can keep up the pace by walking quickly instead of jogging, that's totally fine as well.
Couch to 5K will guide you to get in good physical condition as you prep for your impending race. This app for beginners is well trusted to get you up and running!
runDisney Virtual Races are a fun way to participate in the themed races when you can't get to the parks. I've never run a 5K in my life, but I couldn't resist the draw of an at-home runDisney virtual race! Downloadable race bibs, certificate, and real medals are mailed to you upon race completion.
The Conqueror are virtual runs through famous routes, including the Inca Trail and Route 66. Tackle them alone or in teams.
Home Workouts with Kids
It can be tough to get in a standard gym-type workout when you have toddlers and preschoolers underfoot. Fortunately there are still kid-friendly exercise routines you can do alongside the kids to get your heart racing. Elementary aged kids who are interested in fitness will love these workouts too.
Online exercises for families
GoNoodle - My son's school has been using this free online exercise program for years as their rainy day recess activity. We stream them onto the TV so that the entire family can participate in the workouts.
Indoor fitness with kids
For families without a yard, these indoor exercise items will entice kids off the couch. Blow up balloons and play a game to keep them from touching the ground. Play music and have a lively dance party! Learn basic rolls and tumbling skills on the carpet or a gymnastics mat.
This Toss & Grip Glove and Ball Set is a safe way to get active and build upon large motor skills.
Fun Ways to Exercise with Kids Outside
Driveway obstacle course
Use sidewalk chalk to create a fun and entertaining obstacle course that anyone in the family can follow. Draw out hopscotch, a route to skip or balance on a line, with places along the way to hula-hoop or do jumping jacks.
Backyard skills
Just getting outside to kick a ball around the backyard, throw a Frisbee, or jump rope on the patio adds up the movement each day.
Walking with the family
Outdoor walking with kids is a free and easy way to get in your exercise, so long as you're able to keep a decent pace. When walking with babies in a stroller, take a brisk walk around the neighborhood. You might even be rewarded with a stroller nap!
Exercise + Healthy Eating Go Hand-in-Hand
All the exercise in the world won't matter if you undo all the hard work in the kitchen. I'm not saying that an occasional treat isn't okay. But if it's splurging all day every day, then it's not longer a treat - it's a routine.
If you're exercising regularly you'll also be less likely to overdo it with snacks and unhealthy food. If you're incorporating the home workout ideas, staying on point with your eating is equally important. Placing exercise and healthy eating together can help minimize stress eating during difficult times.
Log your eating using a free app, like MyFitnessPal. You'll be able to log in food (or scan the wrapper) and track exercise to see if you're going over your calories for the day.
Are Dietary Supplements Worth It?
Consider adding supplements, as a way of supporting your workout efforts. Supplements and vitamins can assist with your recovery and "fill in the gaps" nutritionally. Of course, you should always discuss supplements with your doctor before starting to ensure they don't interfere with medications.
Which adult vitamins are best?
After testing a variety of different vitamin supplements, I have settled on Gruns Superfoods Greens Gummies. They have some incredible ingredients, including super mushrooms, prebiotics, and antioxidants. I can definitely feel the different in my energy, immunity levels, and I'm much more regular.
In the past, I was popping 8 different vitamin tablets! Being able to take one packet of Gruns (which taste yummy, by the way!) is my afternoon treat.
Should you take creatine?
There are a number of well-tested reasons you should take creatine when actively working out. Creatine helps supply your muscles with energy during workouts.
I personally use Orgain Creatine Monohydrate to help build and maintain my muscle, along with offering recovery benefits. Simply mix the unflavored version into water and it dissolves easily without any chalkiness.
Are electrolytes important when exercising?
Adding electrolytes to your water is a great way to boost hydration, especially after a sweaty workout session. Choose sugar-free with pink Himalayan salt and rotate between several types of electrolytes for variety. I like GHOST Sonic Cherry, Dr. Berg Tropical Coconut, and XTEND Sport BCAA Powder Blue Raspberry Ice.
Track Your Fitness at Home
Once you've been working out steadily for several months you'll start to notice the shift in your body composition. Having these items on hand at home can help you track your progress.
Don't forget to snap a few photos of your body before you start and again, along on your fitness journey. Changes often happen slowly but steadily, and we don't always notice when looking in the mirror. Keeping a folder of images can allow you to better see changes.
Scale
If losing weight is your goal, a smart scale can do that - and more! This GE Body Scale measures and tracks weight, along with Body Mass Index (BMI), muscle mass, and body fat on a handy app.
Tape Measure
One of the best ways to track fitness progress is by taking simple measurements with a soft body tape measure. Measure and write down measurements including bust, waist, hips, biceps, and thighs. Track progress weekly and monthly to see how things change with your figure.
Wearable Fitness Tracker
A wearable tracker takes care of tracking progress while you go about your day. I recommend purchasing a FitBit fitness tracker, which is what I personally use. This can allow you to track steps, along with heart rate and workout intensity.
Fitness Journey Investments
While I wouldn't recommend that beginning exercisers run out and buy these large items, they can be helpful tools for those firmly on their fitness journey. Some of the larger equipment items offer payment plans to make the price manageable over time.
If you've shown a commitment to your fitness goals, consider one of these as an investment for your health!
Treadmill
If walking outside isn't an option due to location or weather, a treadmill can be a convenient way to get in your steps. This classic at-home NordicTrack workout machine can be used by beginners for walking with increased resistance, incline and speed to plus-up your exercises.
Exercise Bike
Compact and easy to use at home, fitness bikes like the Peloton can be a fitness upgrade. The optional membership gives access to intense at home workouts.
Home Gym
A compact fitness machine brings gym workouts to your house. The Bowflex Home Gym offers an incline bench and cable pulley system for resistance training without the weights.
This article originally published April 21, 2020 and has been updated and republished with a new date.
This is such a great list of activities! Stay at home during lock down we can gain fat and Unwanted things in our body. This is some great activities for staying at home.