Which Simple Exercise Can I Do at Home Without Going to the Gym?


Home workouts are the thing now, especially after the pandemic hit and gyms closed. Many people found it easy to continue their fitness journey at home, where they could adopt simple movements that required minimal to no equipment.


Are you looking to form some abs? Is your weight a problem? Do you travel a lot and are looking for a way to exercise? Is the gym too expensive? If you have answered yes to any of the questions above, then this article is for you. You should also check us in Marrickville for all injuries and pain solutions.


Why Working Out At Home Is Better

There are several reasons why home workouts are better than working out in the gym. These include;

  • It is cheap – You do not require any membership to start working out. Similarly, you can quickly achieve success with little to no equipment, which saves you money.
  • It saves time – While driving or walking to your nearest local gym might not take you all day, working out at home does not involve a commute as you can do it anytime, even when doing house chores.
  • Gyms might be intimidating – Many will agree that working out at the gym might be highly intimidating, especially when you are in bad shape. You are alone at home, and no one is passing judgments on how you look.


Simple Home Workout Exercises

There are a lot of simple beginner-friendly exercises you can implement in your home workouts to achieve your desired goal. In this article, I have divided them into three parts: warmup, cardiovascular workout, and strength-building exercises.


Warmup Exercises

Before you start working out, it is necessary to warm up your body to allow your heart rate to rise and help loosen your joints for more complex techniques. The warmup process should always last for about five minutes and consist of light exercises and stretches.


These exercises may include;

  • Easy walk outside or on a treadmill
  • Static Stretches
  • Walking the stairs
  • Light cardio
  • Arm circles
  • Leg swings
  • Side stretch

Cardiovascular Exercises

This is an important part of your home workout routine that ensures you burn fat and your heart rate is performing optimally. Cardiovascular exercises are some of the most effective ways to lose weight and maintain a healthy body. 


Experts recommend performing sweat-producing cardio exercises for 30 minutes a day at high intensity to achieve maximum results. This is because when you exercise for a shorter time frame, your body will have enough energy to last you for the day without consuming more food.


Low-intensity exercises include;

  • Jogging or jogging in place
  • Regular jumping jacks
  • Match steps
  • Side steps

High-intensity cardio exercises include;

  • Running
  • Cycling (if you own an ordinary or stationary bike)
  • Swimming (if you can access the pool)
  • Planks
  • Burpees
  • Bicycle crunches
  • Mountain Climbers
  • Lunges
  • Jump squats
  • Jump rope


Strength-Building Exercises

After having an effective cardio workout, now is the time to build those muscles. This can be done with only your bodyweight or using some weighted material in your home. 


This guide will include any equipment that can assist in making the exercise more effective. The most effective exercises include;

  • Triceps dips – Use a chair or the edge of your bed or table to help stabilize yourself while performing this exercise.
  • Push-ups – These help with your chest and lower and upper arms. To make it effective, fill a backpack with heavy stuff and make full movements that lock out your arms.
  • Incline push-ups – Do a pushup, but on a raised platform; you can also add a backpack if you need resistance.
  • Hip raises – Lay on the floor and bring your legs close to your hips till your knees are raised. Raise your hips till your body is flat at the top while squeezing your glutes and hamstrings. This helps strengthen your core, glutes, hamstrings, and calves.
  • Squats – This is an important part of the exercise as it strengthens the lower part of your body. Adding a weighted backpack, laundry basket, or water bottle can help make it more effective. You should strive to squat lower than your knees.
  • Lunges – This is like squats but on one leg. To make it effective, add weights and ensure your chest and shoulders are up. This helps for core strength as well as the lower body.


Additional Things To Note

  • Depending on your goal, you should ensure your diet is on point by consuming many vegetables, fruits, and sufficient water. If you are trying to lose weight, ensure you consume fewer calories than you require and consume more than your required amount of calories if you are skinny and trying to build muscle.
  • To achieve maximum effects, each exercise should have 8-10 repetitions for three sets. Remember to note down all the reps and sets you complete and improve on them in every new workout.
  • Seek inspiration and more techniques from YouTube videos
  • Share your progress with friends and family to have accountability.


The process of getting in shape is beneficial to your health, social life, and even career. Getting in your reps from wherever you are, reduces the friction that might lead to excuses that derail your progress. Ensure you consistently follow through to ensure effectiveness.

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