5 Home Workout Ideas
Schneck Medical Center - January 06, 2021

5 Home Workout Ideas

There's No Place Like Home

For a workout, that is. One lesson 2020 taught us is that, with enough creativity, we can accomplish a lot more from home than we previously thought. Work, school, growing a garden—and getting in shape!

Whether you're living through a pandemic or not, it's nice to have a few home workout ideas in your back pocket. Here are 5 of our favorites to consider for 2021.

1. Bodyweight Exercises

You may wonder: Can I really accomplish a great home workout if I don't have fancy gym equipment? Answer: Absolutely! Bodyweight exercises—exercises that require no gear but your body—are time-tested and effective at building full-body strength or endurance. Try any combination of these classic exercises: 

  • Pushups
  • Situps
  • Air squats
  • Burpees
  • Jumping jacks
  • Lunges 
  • Planks

Last spring, legendary bodybuilder and former California Governor Arnold Schwarzenegger shared his bodyweight workout routine online. Check it out for more ideas and inspiration!

2. Yoga

Yoga has enjoyed new popularity since the pandemic began, and for good reason. Yoga is another time-tested approach to building whole-body strength. However, many choose Yoga for a handful of additional science-backed benefits, including:

  • Greater flexibility
  • Mental relaxation and focus
  • Improved breathing
  • Stress management

While many gyms offer yoga classes, you can find tons of training videos on YouTube or on smartphone apps dedicated exclusively to yoga. Grab your mat!

3. Using Household Object for Weights

Part of the fun of home workouts is finding creative objects to lift in place of traditional dumbbells or barbells. All you need is something to strain your muscles as you lift it. Here are a few ways you can incorporate common household objects into your workouts:

  • Bench press with water/milk jugs
  • Bicep curls with cans of soup
  • Air squats with a backpack full of books
  • Farmer's walk around your yard with a wheelbarrow
  • Tricep dips with a chair

Remember to stay safe when working out with household objects. Don't use items that might break under pressure, and be mindful of anything heavy which could hurt you or damage your home. Above all, get creative. It makes exercise more fun!

4. Try High-Intensity Interval Training (HIIT)

High-Intensity Interval Training is a form of cardiovascular exercise which alternates between short bursts of intense anaerobic exercise and less intense recovery periods. Studies show HIIT to be one of the most effective ways to burn fat; this is due to the intensity with which each exercise is performed (hence the name).

HIIT workouts can challenge anyone, no matter your fitness level. It all depends on the length of your working and resting intervals. Here's an example of a simple HIIT workout you could try at home.

Repeat the following interval sequence for 15 minutes:
  • Jumping jacks (30 seconds)
  • REST (60 seconds)
  • Air squats (30 seconds)
  • REST (60 seconds)
  • Burpees (30 seconds)
  • REST (60 seconds)

5. Walk or Run

Just because you've chosen to exercise at home doesn't mean you have to stay indoors! In fact, exercising outside, when possible, provides extra vitamin D from sunlight, fresh oxygen, and more space.

Walking and running around your neighborhood are both great ways to boost your cardiovascular health and burn calories.

These are just 5 ways to have a great home workout, but there are many more! Dancing, stretching, biking—what are you waiting for? If you have any questions about getting healthier in 2021, just contact Schneck. We'd be happy to offer any help we can.