Easy at-home workout routine

Exercising at home offers a convenient and accessible way to stay fit and healthy. You can usually work out at any time that fits your schedule, making it easier to integrate fitness into your daily routine. Working out at home also provides a private and comfortable environment where you can set your own schedule.

Home workouts allow you to tailor your routine to your specific preferences and fitness level. We’ll explain a simple at-home workout below that doesn’t require any equipment, but you can choose exercises that align with your goals.

Warm-up

Jumping jacks and jogging in place are good ways to start warming your body for more extreme movements. Perform these movements as long as you like, but at least two minutes. When you start to feel flushed, you may be adequately warmed up.

Still, dynamic stretching is part of a good warmup. Try rotating your arms in circles, swinging your legs forward and back, and circling your hips. Move parts of your body through a full range of motion to increase blood flow and flexibility.

Step-by-step routine

Perform each exercise for one minute and rest 15 to 30 seconds between each exercise. Repeat the circuit at least 2 to 3 times. The shorter breaks you take and more times you complete the circuit, the more intense the workout will be.

Jumping jacks

Stand with feet together, arms at your sides. Jump and spread your legs while bringing your arms overhead. Jump back to the starting position.

Mountain climbers

Start in a plank position with your hands flat on the ground, directly under your shoulders. Bring one knee towards your chest, then quickly switch legs. “Climb” by keeping a fast pace to engage your core.

Alternating lunges

Stand with feet hip-width apart. Take a step forward with your right foot, lowering your hips. Return to the starting position and switch legs. There are several philosophies about where your knee should be in relation to your foot, so you may want to do some research if you experience discomfort or worry about lunging.

Pushups

If possible, keep your body in a straight line from head to heels. You can modify a pushup by resting your legs on your knees instead of supporting your body with your feet. With your hands about shoulder-width apart, lower your chest towards the floor by bending your elbows. Push back up to the starting position. The more range of motion, the better.

Jump squats

Good form for most squats starts with feet shoulder-width apart. Lower into a squat position, then explode up into a jump. Ensure a soft landing whenever possible and repeat the process directly into the next squat.

Cool down

Start by simply walking or jogging lightly in place for several minutes. This can bring your heart rate down gradually.

Deep breathing

Deep breathing can be a key to a successful cooldown. Inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth.

Stretching

A cooldown is usually an ideal time to do static stretching, because your muscles should be warm and loosened from exercise. Stretch major muscle groups — hamstrings, quadriceps, chest and shoulders — holding each stretch for 15-30 seconds, or as long as you’d like.

Maintaining your health

Maintaining your health and fitness is a process, and exercising at home has many benefits. Remember to listen to your body, modify exercises if needed, and stay hydrated throughout every workout. It's always a good idea to consult with a healthcare professional before starting a new exercise routine, especially if you have any existing health concerns.