How to Exercise at Home Without Equipment

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Now, that we have been directed to stay home, “How to Exercise at Home Without Equipment” became essential knowledge sense the Coronavirus outbreak.

We understand that we need to keep active in order to assist our bodies in being their healthiest.

I’m sure you’ve heard that old saying “if you don’t use it, you’ll lose it” and it certainly holds true in these times of quarantines and enforced social distancing.

I mean none of us wants our bodies to atrophy simply because we need to stay home to avoid the risk of infecting loved ones or becoming sick ourselves with this virus.

Working from home has suddenly become the new normal and so will working out at home.

Since becoming full time bloggers we were already in the habit of breaking up our day with a bit of exercise.

We find it even more essential since being couped up at home as we follow our governments recommendations and limit our trips outside the house to essential errands.

Therefore, it makes sense to explore the many options available for exercising at home, especially if you currently have no equipment.


Why is Exercise Important

How to Exercise at Home Without Equipment - running outside

Running outside

First we need to understand why exercise is so important to our good health.

Wikipedia explains exercise as “any bodily activity that enhances or maintains physical fitness and overall health and wellness.

Our bodies need exercise in order to function optimally.

Regular exercise could have the following benefits:

  • reduce the risk of heart disease
  • help manage weight
  • lower cholesterol levels
  • lower the risk of Type 2 Diabetes and some cancers
  • lower blood pressure
  • lower risk of developing osteoporosis
  • lower the risk of falls
  • lower the risk of injuries when you do fall
  • improved sleep
  • improve brain health and memory
  • improve our looks
  • improved sex life
  • improved mental health
  • mental clarity

Aerobic Exercise

Aerobic exercise is any exercise that gets your blood pumping and large muscle groups moving.

How to Exercise at Home Without Equipment - dancing

Dancing is a great from of exercise

Most people head to the gym and hop on a treadmill, stationary bike or take a class to get their aerobic exercise.

With the restrictions currently in place worldwide that is no longer an option, all the gyms are closed now here in Canada.

Yes, some people are fortunate enough to have a treadmill or some other piece of equipment in their home but most do not.

This bring up the question of “How to Exercise at Home Without Equipment”.

There are countless exercise videos online that you can stream and follow along with.

Since we are talking about aerobic or cardio workouts try something like Zumba, HIIT workouts, Cardio Sculpt, or Figure 8 fitness.

I have even heard that some gyms are going to be live streaming some of their classes so their members can continue their workouts without disruption.

Dancing is a fun cardio workout so why not have fun, crank the tunes and get your body moving.

It really doesn’t matter which method you try as long as you do something to get your blood pumping.

There is a variety of treadmills, elliptical, stationary bikes and other exercise equipment available on Amazon if you are interested in something long term.

As an Amazon Associate I earn a small affiliate fee from qualifying purchases for sharing the information. This does not increase the cost that you pay for the item, in some cases you may pay less if I share a special discount price.


So what exactly is Pilates? Pilates is a type of low-impact exercise where the goal is to strengthen muscles, improve posture and increase flexibility.

Pilates is designed to strengthen and stabilize your core body, your foundation, so you can effectively move and improve flexibility, mobility and posture.How to Exercise at Home Without Equipment - situps

Don’t let the slow, deliberate movements fool you into thinking “this can’t be much of a workout”.

The movements are small but intense and very targeted to certain muscle groups.

You will definitely feel your muscles burn and in the beginning may experience next day muscle soreness.

This is normal and your muscles will adjust to the new moves so don’t worry.

Pilates is usually done in a studio class however there are plenty of Pilates workouts to choose from online.

Choose one and give it a try.

You may be surprised at how effective these body weight exercise really are, I know I was.



Yoga was developed over 5000 years ago in India. It’s purpose is spiritual enlightenment through the use of poses(asanas), breath techniques and meditation.

How to Exercise at Home Without Equipment - yoga

Performing Yoga outside

Yoga is typically done on a mat however if you don’t have one you could place towel or blanket of the floor.

In yoga, you typically hold various poses for a certain number of breath cycles and allows gravity to assist you in reaching or maintaining the pose.

Flexibility and strength are increased by holding the poses for a period of time while controlling the breath and keeping the mind focused inward.

There are several types of yoga so it may be worthwhile to try a few different styles to see which you prefer.

Yoga is usually done in a studio or class setting but yes there are many videos online to choose from.

I recommend choosing a video, getting into something comfortable and try it out.


Final Thoughts

Just because we all have to be hunkered down in our homes doesn’t mean we can’t still be active.

Finding creative ways to continue being active is essential to our physical and mental health.

In the days, weeks and months ahead we are so uncertain of how or when our lives may get back to normal so for our own peace of mind we need to exercise on some form.

Not only is it good for our body and our mind it will also help to relieve some boredom which will undoubtedly occur from being cooped up for so long.

Be sure to start with a beginners class to learn the moves and poses before moving to a more advanced class.

I sincerely hope I have answered the question “How to Exercise at Home Without Equipment”.

Another benefit of exercising at home is that it saves a hugh amount of time and money spent travelling to a gym and having to pay a membership fee. Money and time that can be put to other great uses.

As you can see there are several options for continuing to work out at home in spite of the global pandemic.

In my own life I am fortunate enough to have a treadmill which I use daily.

Both Pilates and Yoga have become a regular part of every day as well.

This helps maintain my physical health but also helps maintain mental clarity which I find so important.

For now the governments and health organizations around the world determine how to solve this global crisis we will continue to write our blog posts and take regular exercise breaks.

Through this entire situation we have discovered blogging is so therapeutic to be able to share our personal thoughts with the world.

If you are interested in learning how to make money online check out my article “how to make extra money at home.

Thanks for dropping by, we wish you good health. Please leave your comments or questions below.

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