6 Ways to Sweat at Home (Thanks, No Gym Membership!)

A woman exercising her abdominal muscles in her living room, demonstrating an at-home workout routine.
Reviewed by: Reviewer
Edited by: Editor

Do you remember how it used to be a big deal if you didn’t have a gym membership due to the lack of available machines? Well, those days are long gone.

Nowadays, people often opt for at-home workouts. It’s super flexible, won’t break the bank, and you can fit in a sweat session anytime you want.

I’m talking everything from heart-pumping HIIT sessions to zen-inducing yoga flows – and guess what? You barely need any gear.

 Did You Know: Here are some at home exercises that burn the most calories: jumping rope, jumping jacks, walking, running, sprints, mountain climbers, butt kicks, high-knee running. 

Stick around because I’m about to share some excellent workout routines that’ll push your limits and keep things fun, all from the comfort of your living room.

Let’s get moving!

1. Warm-Up Routine

Warm-Up Routine for Home Workout

Alright, let’s talk about getting warmed up.

You know how important it is to prep your body before actually getting into a workout, right?

Your muscles need to get ready and keep injuries at bay.

Plus, it actually helps you perform better.

 Fun fact: It appears that 31% of the U.S. population, and 42% of U.S. adults who do not regularly attend a gym or studio, are exercising at home. 

I’ve got this straightforward warm-up routine that’s super easy to follow and you can easily do it at home:

Exercise Duration Description
Jumping Jacks 2 minutes Start with a moderate pace to gradually increase your heart rate.
Arm Circles 1 minute Do 30 seconds forward and 30 seconds backward to warm up your shoulder joints.
High Knees 1 minute Lift your knees high to your chest level at a quick pace to activate your lower body and increase blood flow.
Leg Swings 1 minute for each leg Hold onto a wall or chair for support and swing one leg forward and back, then switch legs.
Butt Kicks 1 minute Jog in place while kicking your heels up towards your glutes to warm up your hamstrings and quads.
Dynamic Stretching 2 minutes Include dynamic stretches such as lunges with a twist, inchworms, or side lunges to improve your range of motion and flexibility.

2. Bodyweight Workouts

Bodyweight Home Workout


So, I kick things off with pushups. They’re the bread and butter of workouts, hitting the chest, shoulders, and triceps.

Pro Tip: For building muscle using the chest press machine, aim for four to six sets of six to 10 reps with moderate weights. To boost strength, opt for three to six sets of one to five reps. For enhancing muscular endurance, go for two to three sets on the bench press, aiming for up to 20 reps with lighter weights.

Also keep in mind that when using a chest press machine, there are several things you should avoid to prevent injury and maximize effectiveness: overloading the machine, arching your back excessively, bouncing the weight, locking out your elbows. allowing the shoulders to roll forward, neglecting proper breathing, performing the exercise too quickly

One highly beneficial alternative to the chest press machine is the barbell bench press. It’s an excellent choice for overall upper body strength and muscle development.

But I also like to mix it up a bit – switching hand positions to keep the muscles guessing.

And you know what’s cool? Pushups are also my secret weapon for better posture and core strength ’cause you’ve gotta keep everything tight and aligned.

And the best part? I can tweak them to fit my level. Feeling like a challenge? Prop your feet up.

Needing a lighter day? Drop down to your knees. The important thing is that it works for you.

Fun Fact: Did you know that the world record for the most push-ups in one hour is 3,378 and is held by a Brit Pop Laurentiu?


Planks are my go-to for a solid core workout.

When I’m in plank position, I make sure I’m like a straight arrow from head to heels.

The position will keep the core tight the whole time.

The exercise is not just about the abs, as it gets my back, shoulders, and glutes in on the action too, so I feel strong all over.

And when it starts feeling a bit too easy, I spice things up with some side planks or throw in a few plank jacks.


Squats are great exercise

The squat is excellent for the legs and glutes. When doing this exercise, I stand with my feet shoulder-width apart, keep my back straight, and lower myself down like I’m about to sit on an invisible chair.

Whenever doing squats, my core and lower back get in on the action, too, so it is a great exercise for the full body, not just the legs.

And when I’m feeling extra, I mix in some pause squats or jump squats.


Lunges are my go-to when I want to give my legs and butt a good workout. You just step forward with one foot and drop your hips down until both your knees are bent at about 90 degrees.

Not only do lunges beef up your legs and glutes, but they also help with your balance and coordination, which is pretty cool, right?

If you want to mix things up, try throwing in some walking lunges or reverse lunges. Keeps the routine fresh and challenging.


Then there’s burpees – oh man, talk about a full-body workout! You start standing, drop into a squat, kick back into a plank, and then spring back up.

It’s such a versatile exercise, working on your strength, cardio, and even your ability to move quickly and explosively.

Athletes love it, and if you’re feeling extra, add a push-up when you’re in the plank or a jump as you stand up.

3. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training, or HIIT as it’s better known, comes with so many benefits. This is where you go all out with intense exercise bursts, then take a quick breather before going at it again.

It’s amazing for torching fat and getting your heart rate up. Plus, you can tweak it to fit your level by adjusting how hard and long you go.

The best part? It’s super time-efficient, perfect for squeezing into a hectic day. And the kicker is that it keeps your metabolism revved up long after you’re done. How awesome is that?

Day Activities & Duration
Warm-Up (Daily) 30s jumping jacks, 30s high knees, 30s butt kicks, 30s arm circles, 60s dynamic stretching (leg swings, arm swings)
Day 1: Full Body Blast Circuit 1: 20s burpees/10s rest, 20s mountain climbers/10s rest (4 rounds)

Circuit 2: 20s squat jumps/10s rest, 20s push-ups/10s rest (4 rounds)

Day 2: Core and Cardio Focus Circuit 1: 20s high knees/10s rest, 20s plank jacks/10s rest (4 rounds)

Circuit 2: 20s Russian twists/10s rest, 20s bicycle crunches/10s rest (4 rounds)

Day 3: Rest or Light Activity Walking, yoga, or stretching
Day 4: Lower Body Power Circuit 1: 20s jump lunges/10s rest, 20s wall sit/10s rest (4 rounds)

Circuit 2: 20s high kicks/10s rest, 20s glute bridges/10s rest (4 rounds)

Day 5: Upper Body Strength Circuit 1: 20s tricep dips/10s rest, 20s diamond push-ups/10s rest (4 rounds)

Circuit 2: 20s plank up-downs/10s rest, 20s supermans/10s rest (4 rounds)

Day 6: HIIT & Agility Circuit 1: 20s side-to-side hops/10s rest, 20s skaters/10s rest (4 rounds)

Circuit 2: 20s bear crawls/10s rest, 20s frog jumps/10s rest (4 rounds)

Day 7: Rest or Active Recovery Light jogging, swimming, or a leisurely bike ride
Cool Down (Daily) 60s deep breathing, 2 mins stretching (major muscle groups), 60s each side hip flexor stretch, 60s each side shoulder stretch
Fun Fact: Walking (78%) and Running (46.3%) are the most followed fitness activities.

4. Yoga and Pilates

Yoga and Pilates is a great way for working out at home

Yoga and Pilates are such relaxing and beneficial activities. Not only am I getting bendier and feeling more balanced, but my core strength is through the roof.

Plus, I’ve noticed I’m way more chilled out, and my mind feels clearer.

The more I tune into my body, the better choices I make for my health, including what I eat and how well I sleep.

As I’ve kept at it, my flexibility and how I move day-to-day have seriously leveled up.

And what’s cool is that these workouts are super inclusive; anyone, no matter their age or fitness vibe, can get into them.

5. Resistance Training

Resistance Training

Resistance training involves exercises that improve strength and endurance by exercising a muscle or a muscle group against external resistance.

The resistance comes from various sources like dumbbells, weight machines, or, as in your case, resistance bands and everyday household items.

Getting creative with resistance bands is an excellent approach to resistance training, especially if you’re looking to minimize costs and adjust the intensity of your workouts easily.

Resistance bands are incredibly versatile and can be used for a wide range of exercises that target different body parts.

They’re also lightweight and portable, making them ideal for home workouts or when traveling.

Using items around the house as makeshift weights is another resourceful way to engage in resistance training.

Common household items such as filled water bottles, heavy books, or even bags of rice can act as substitutes for traditional weights.

The beauty of using resistance bands and household items is that it reduces the risk of jumping into high-intensity training too quickly.

Traditional weights can sometimes encourage lifting heavier than one might be ready for, potentially leading to strain or injury.

6. Cardio at Home

Cardiovascular exercise, or cardio, is vital for maintaining heart health, improving lung capacity, and boosting overall stamina.

When it comes to doing cardio at home, the options are indeed plentiful and can suit any preference or space limitation.

Jumping rope is an excellent choice for home cardio. It’s a high-intensity exercise that burns calories quickly and improves coordination.

Even short bursts of jumping rope can significantly impact your cardiovascular health and are easy to incorporate into a busy schedule.

Jogging on the spot is another effective form of cardio that doesn’t require much space or any special equipment.

 Did You Know: The COVID-19 pandemic led to a 170% increase in sales for home fitness equipment in 2020 

It’s a great way to get your heart rate up and can be as gentle or as challenging as you need it to be.

It makes it an ideal option for those new to exercise or for days when you’re looking for a lighter workout.

Dancing is perhaps one of the most enjoyable forms of cardio. It not only elevates your heart rate and burns calories but also boosts mood and alleviates stress.

Dancing like no one’s watching removes the pressure of performance and allows you to move freely, making it a liberating and fun exercise choice.

The study compared the effectiveness of home-based and gym workouts on fat loss, weight changes, body composition, and waist measurements over four weeks with 100 participants aged 19-39.

Results showed that home workouts significantly reduced body fat percentage, visceral fat percentage, waist circumference, and BMI, while gym workouts were more effective at reducing body and visceral fat and controlling blood pressure.

Both workout types had similar effects on waist-to-hip ratio, heart rate, and respiratory rate. The study concluded that both home-based and gym workouts have unique benefits, with gym workouts being slightly more effective for overall fat reduction and blood pressure control, and home workouts being better for reducing waist circumference.


56.1% people workout from home

 By the Way: 43.9% of People Bought a Fitness Equipment for Exercising at Home After the Pandemic Struck 

The Bottom Line

A study highlighted by Apartment Therapy found that the popularity of at-home workouts surged during the COVID-19 pandemic, with many people discovering they don’t need a gym membership to stay fit.

The research, commissioned by SWNS and conducted by OnePoll on behalf of Freeletics, revealed that 82% of participants felt they could maintain their fitness routines from home.

The study also found that virtual and app-based workouts became a significant part of people’s daily routines, providing flexibility and convenience, which many plan to continue even post-pandemic​ (Apartment Therapy)​.

Let’s be real: We all have those moments when we don’t feel like working out or we find excuses like having to travel or clean the house, but the truth is you’ll make it happen if you really want to.

All you need is a small corner of your home and a positive attitude and you can achieve your fitness goals without stepping into a gym.

Working out at home provides comfort, convenience, diverse options, personalized routines, and a cleaner setting compared to a gym. This setup allows for flexibility in scheduling and enables individuals to build stamina while engaging in both cardio and resistance training.

Don’t forget that consistency is key. Find what works for you, mix things up to keep it interesting, and most importantly, enjoy the process.

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