It’s not always simple to keep to an exercise plan or maintain your fitness objectives while you’re stuck at home, traveling for work, on vacation, or quarantined. You may have restricted access to fitness facilities or be having trouble adjusting to a new program. Maybe you miss the companionship of your gym, the comfort of swimming laps in your neighborhood pool, or the social connection that comes from walking or hiking with your regular workout buddies. You could be disappointed in the intensity of workouts on your own if you’re used to attending a fitness class with a motivational instructor. Maintaining an exercise program at home can feel more like a “should” than a “want to.” Catching up with a gym membership and staying active can seem like a much lower priority when many of us are out of a job and struggling financially. Even a bit of action, on the other hand, can have a significant impact on how you think and feel. In truth, exercise is one of the most effective tools for us to remain physically and mentally fit—and you don’t need to join a gym or pay for a membership to gain the benefits. Exercise can help reduce depression, stress, anxiety, and chronic illnesses like high blood pressure and diabetes management. You can also lighten up your mood by taking on different activities to get motivated. Here are some tips for an effective workout at home:


Make a fitness plan.

The key to starting and maintaining an exercise routine is to plan ahead. Consider any continuing health concerns, time, energy, and stress levels while creating an exercise program. Many individuals have been feeling exhausted due to pandemic-related worry. Set sensible goals centered on activities you enjoy, regardless of your circumstances. If you start small, celebrate your victories, and gradually increase your workout routine, you’ll be more likely to stick to it.

You could opt for cardio, strength, or a combination of both.

Concentrate on exercises with varying levels of intensity for cardio. 

You could, for example, alternate a high-intensity workout (like jumping jacks or burpees) with a lower-intensity one (such as marching in place).

Choose pushes, pulls, front-of-leg, back-of-leg, and core motions such as squats, lunges, push-ups, and dips for strength training.

  • Set a duration for each exercise.

Beginners should aim for 10 to 30 seconds or 8 to 16 reps, while intermediate and advanced exercisers should aim for 60 to 90 seconds or 20 reps or more.

  • Set up for preparation.

Prepare all the equipment (e.g., stopwatch, workout accessories) to be used in the exercise. You can also prepare a playlist to vibe to while working out for extra motivation.

  • Start working out.

If you’re a beginner or don’t have that much time, only do one circuit. For a more rigorous workout, do 2 to 5 rounds.

Make a workout room in your home.

Create an enticing exercise area in your house if you have enough extra space and keep your equipment nearby. To execute resistance exercises, try utilizing resistance bands, water bottles, or your own body weight. Push-ups can be done against the wall, then the kitchen counter, the coffee table, and ultimately the floor. Do you have any stairwells in your house? Stair climbing is a great way to increase your strength. Step up and down multiple times with one foot on a step (or try two steps for a more intense workout).

Execute your exercises correctly.

Workouts effectively keep us healthy if done right. Improper execution of simple exercises will not get you where you want to be. It is also essential to know what aspect you lack and focus on that area. Here are some step-by-step exercises that should be done correctly:

  • Standard push-up

  1. Keep your feet flexed at hip distance and tighten your core with your hands shoulder-width apart.
  2. Your body must be straight from head to toe. Start bending your elbows until your chest meets the floor, then push yourself back up.
  • Planking

  1. Face down on the floor, forearms on the floor, hands clasped.
  2. Raise up onto your toes by extending your legs behind you.
  3. Hold the position for 30—60 seconds (or as long as you can hold it) while keeping your back straight and tightening your core. 
  • Jumping jacks

Time to get your heart rate up. 

  1. Prepare by keeping your arms and feet together.
  2. Do a jump by splitting your feet while simultaneously raising both hands from the side to over your head.
  3. Make sure to raise your hands over your head each time and keep the cardio going for at least one minute.
  • Wall sit

  1. Slowly slide down a wall until your thighs are parallel to the ground.
  2. Maintain a straight back and make sure your knees are directly over your ankles.
  3. Each set should last 60 seconds.

It’s natural to feel upset when circumstances make it impossible to engage in your preferred forms of exercise. Don’t be too hard on yourself; instead, keep trying new workouts until you find something you enjoy. If your drive to get moving starts to dwindle, think about how much better you’ll feel after even a short workout.