March 28


Sweating it Out: A Guide to At-Home Workout Routines

Working out at a gym is fun, but it is not for everyone. While some may not feel comfortable with a commute daily, others simply do not have the monetary resources. However, these are not excuses to leave the workout altogether. You can regain and maintain shape while staying home without expensive and fancy equipment.

Some simple at-home workout routines offer the same benefits as gyms and are more convenient. Let’s learn more about them in this article.

Benefits of At-Home Workout

A Woman Doing Workout At Home

At-Home Workouts offer a long list of benefits, but some of the important ones are as follows;

1. Cost-Effective

A gym subscription can be expensive; if the gym is not nearby, add the cost of commuting to it. Not everyone has the resources to get these subscriptions, making at-home workouts an ideal alternative. You do not have to purchase expensive equipment or invest in memberships while staying at home. Few simple workouts that can be done without any equipment will offer the same benefits.

2. Convenient

Some people may not have a problem with the resources but rather the inconvenience a gym membership brings. For starters, you can only work out at the time designated by the gym. If you miss the time bracket, you essentially miss the workout. 

Then there is a commuting problem. Not everyone can spare enough time to commute to the gym routinely, especially if there is no effective mass transport. You can work around all of these problems by opting for at-home workouts.

3. Privacy

No one looks the best while hitting the gym. Messed-up hair and bathed in sweat is not a look that some people will feel comfortable with around other people. At-home workouts help you work around it by offering complete privacy, where you can sweat as hard as you want without worrying about your looks.

4. Customizable To Personal Needs

Various at-home workout routines allow you to customize them according to your needs. Certain exercises focus more on cardio, while others offer strength-related benefits. You can combine multiple exercises together in a routine to find a perfect fit.

Furthermore, the variety of at-home workouts enables you to experiment with many exercises before picking the right one. It also prevents boredom as you have other workouts to turn to and be excited again.

Essential Equipment For At-Home Workouts

Other Gym Equipments you should know

    While most at-home workouts do not need any equipment, if you have the resources, you can purchase some equipment to increase the range of workouts you can do at home.

      Get the latest exercise types, equipment reviews, fitness tips and exclusive offers to help you on your fitness journey.

      1. Dumbbells

      Dumbbells are the most basic tools you want to get if you seek strength training at home. You will find them in different weights, some of which are adjustable. That said, if you find dumbbells expensive, household items can be used as substitutes. You can fill in different cans with water and use them for weightlifting

      2. Resistance Bands

      Resistance bands offer external resistance when you use your body for opposing force. These bands are excellent for strength training, especially for those with some medical conditions. You can pick between light, medium, heavy, and extra-heavy based on the workouts you want to do and the body’s overall strength.   

      3. Exercise Mat

      Exercise mats should be considered a must for at-home workouts. It adds a layer of cushioning and prevents workout-related injuries. Furthermore, they also add a level of comfort that keeps you going for a long time. Exercise mats are particularly important if you want to do Yoga at home.

      4. Stability Ball

      Stability balls, also known as swiss and physio balls, are versatile equipment that helps improve core strength, balance, and muscle tone.  These balls increase the range of workouts you can do at home and come with relatively affordable price tags.

      Popular At-Home Workout Routines

      Some of the popular routines you can do at home include the following;

      1. Bodyweight Exercises

      Bodyweight Exercises for a Quick Workout

      As the name suggests, bodyweight exercises involve using your own weight to build strength and improve stability. There are various types of bodyweight exercises, and each of them helps a specific set of muscles.

      For example, you can do pushups to increase the strength of back muscles and go for plank if you want to build core strength. Most of these workouts do not need any equipment, and you can also increase the difficulty by changing the number of sets and reps.

      2. Yoga

      girl doing yoga

      Yoga involves holding a pose and slowly breathing, which improves balance and promotes blood circulation in the body. You can hold many poses based on the group of muscles you want to target. In addition to offering physical benefits, yoga helps with mental health and keeps you fresh.

      3. Pilates

      Pilates instructor training women at the gym. Two fitness women doing pilates workout on pilates equipment.

      Pilates is a workout designed to target core strength. It effectively reduces the tension of the shoulders, back, and leg muscles. Popular types of Pilates include Mat, Contemporary, Reformer, and Clinical Pilates. That said, this workout is ineffective in reducing weight, but it works incredibly to improve posture and relieve muscle stress.

      4. HIIT Workouts

      A Man doing HIIT Workouts

      HIIT, or high-intensity interval training, involves doing power-intensive exercises and taking short breaks in between. It suits individuals with prior experience working out and enough body strength. HIIT has been shown to be more effective for cardio and offers more benefits than moderate-intensity workouts. Popular examples of HIIT routines include burpee, high knee, jumping jacks, push-ups, side jackknife, and rope jumping.

      Creating An At-Home Workout Routine

      At-home workouts are convenient, but you still have to put some effort in to make them work. You start off by;

      1. Setting Achievable Goals

      Setting goals is the most important element while creating a home workout routine. It acts as the driving force and keeps you motivated. Furthermore, it also tracks the progress you made with workouts at home. However, it is important to set realistic goals. Unrealistic and unachievable goals may push you to work harder at first, but they will soon exhaust your body and deprive you the motivation.

      2. Planning a Schedule

      You should fix a time bracket in your daily schedule for home workouts. At first, it may be hard to stick to the schedule, but after a couple of weeks, your brain will become conditioned to it. Once your mind is conditioned, you will not have any external motivation to keep your body in shape. 

      3. Mixing and Matching Exercises

      Repeating the same workouts daily can become boring fast, and the benefits of some workouts also plateau. Thus, it is essential that you experiment with new workouts and make them part of your routine. It will prevent boredom and keep the benefits from plateauing. 

      4. Incorporating Rest Days

      If you are highly motivated, you may forget to take breaks from workouts which can exhaust the muscles and lead to injuries. Hence, you must always incorporate rest days between your schedule to relax your body and regain strength. If you do moderate-intensity workouts, the break of once a week is enough. You may need to take a couple of days off each week for high-intensity workouts.

      Safety Considerations

      A Woman Doing Workout

      Since you are not working with dangerous equipment, the risk of injuries with home workouts is low, but it still exists. The following tips will help you workout by mitigating injuries;

      1. Proper Form

      At-home workout techniques are designed to help specific types of muscles. An individual who has experienced or is suffering from injuries to those muscles may not find some of those exercises suitable. Thus, it is important to watch out for your form and ensure you are fit to do a particular type of exercise.

      2. Warm-Up and Cool-Down

      You should warm up the body before starting the workout; some excellent exercises exist. These include pre-workout stretches, squats, and brisk walking. Once you finish the workout, you must also cool down the body. Popular exercises for cool-down include jogging, walking, upper-body stretch, and knee-to-chest pose.

      3. Understanding Limitations

      Working at home has some limitations, and it is important to understand and respect them. You cannot reduce weight by doing pilates. Thus, you will invest all your time for nothing if you are unaware of it. You must understand the limitation of each workout and plan the routine accordingly.

      4. Seeking Professional Guidance

      Some at-home workouts can be quite technical, and not ensuring every step compromises exercise benefits. Thus, you must seek professional advice, especially while opting for HIIT, to ensure benefits and reduce the likelihood of injuries. 


      What Equipment Do I Need For At-Home Workouts?

      Basic equipment like dumbbells, resistance bands, exercise mats, and stability balls can help you improve the range of at-home workouts.

      What are Some Beginner-Friendly At-Home Workout Routines?

      Knee pushups, straight-leg donkey kicks, bird dog, forearm plank, and bridge are some of the easiest at-home workout routines.

      Can I Get A Full-Body Workout At Home?

      Various types of at-home workouts target different muscle groups. You can get a full-body workout by combining multiple exercises in a routine.

      How Many Times A Week Should I Be Working Out At Home?

      You should work out at least 5 days a week if you do a moderate-intensity workout and 4 days for a high-intensity workout.

      What Are Some Effective Ways To Warm Up Before An At-Home Workout?

      Brisk walking, heel dig, shoulder rolls, and knee bends are some of the most effective workouts to warm your body.


      Working out at home offers several benefits, but the most important include convenience and cost-effectiveness. You do not have to get expensive gym memberships or find the time to commute daily. Working out at home will be just as effective. You just have to figure out what you want for the body and look for home workouts that suit your needs.