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 cooped up at home as we follow our government’s 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 form 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 nowhere 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 brings 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 bodyweight exercises really are, I know I was.



Yoga was developed over 5000 years ago in India. Its 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 a towel or blanket on 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 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.

Not only is it good for our body and 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 beginner’s class to learn the moves and poses before moving to a more advanced class.

Another benefit of exercising at home is that it saves a huge amount of time and money spent travelling to a gym and having to pay a membership fee.

If you are looking for a good exercise program that has helped thousands to reach their goals in fitness and is voted by #1 In America by Men’s Health then click here to learn more. They have something for everyone.

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

I am fortunate enough to have a treadmill that 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, until 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 pandemic, we have discovered our blogging is very therapeutic by being 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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12 thoughts on “How to Exercise at Home Without Equipment”

  1. Hi Rick,
    Great article! An easy read, and great refresher on the importance of still getting our bodies moving while stuck at home.
    I’ve been doing lots of yoga and kick boxing.
    Which form of exercise are you keeping up with?
    Thanks for the info.

    • I enjoy Pilates for an over all toning of the body and Yoga for stretching and relaxing. I also do weight lifting to add a little extra strength with some running for the cardio. Kick boxing is a very physical sport and a good defense as well, good for you.

      I believe our bodies were designed for physical activities and will allow us to live a longer more healthier life.

      Thanks for your comment take care.

    • We tend to forget that even though we can’t go to the gym we can still exercise in our homes and even go walking or running outside. The big trick most have when working at home is sticking to it due to all the interruptions at home. Best of luck with your exercises.

      Thanks for your comment

  2. Great post, especially with what is going on in the world at the moment. I do have some dumbbells at home, but also trying to incorporate other exercises in with them, especially exercises to get the heart rate up. I will definitely be referring to your post. Thanks!

    • You are very welcome Robb I am glad you found my article useful. Yes dumbbells can really speed up muscle growth however they concentrate on one single muscle where as Pilates tone more muscles in a shorter time frame with no equipment required. This is why I suggested using our own body because we always have it with us especially travelling or living in tight quarters.

      By all means I would recommend weights as well when they are available and for cardio if you can try walking up and down stairs or outside. A slow run or trot would of course be more effective. A good way to determine if your working out enough is that you should still be able to carry on with a conversation and not running out of breath.

      Thanks so much for your comment Robb and good luck with your workout program.

  3. Hi Rick,

    Your topic is very useful at this time. Thank you for your sharing information. I will try to Aerobic Exercise. I appreciate for your article.

    Best Regards,

    Lynh Nguyen

    • Thank you Lynh it’s good to see others are finding it useful. It does take time for the body to adjust to Aerobic Exercise so don’t expect it to be easy starting out. You have to give your body a chance to adjust but it will.

      Thanks for dropping by, take care.

  4. Rick,
    That was good information. I was a personal fitness trainer years ago. Now, I workout almost exclusively at home. In addition to some small free weights, I also use a LifeCycle that I’ve had for over 23 years. No Pelaton here! Those little red dots are my motivation. I am big proponent of strengthening the core also, but I will admit that I’ve not tried Pilates. Unless Planking counts. 🙂 Thanks for the information.

    • Thank your Karl for leaving a comment on my post, I really appreciate it. I am very impressed that you as a personal fitness trainer to find my article useful.

      Your LifeCycle is 23 years old, wow they don’t make them like that anymore, you best hold on to that gem. Yes I too love the dots, there is something about those damn dots, you push to get to the next dot. I mostly enjoy running out side when the weather permits of course. Once I reach -8 degrees Celsius I am done. lol

      Pilates, Karl is a different way of working out. It is very simple to do however it hits all the muscles in the body within 20 to 30 minutes depending on the program you choose to follow. Pilates originated by a military officer stuck in the trenches with his troops. After spending weeks sitting down and not being able to move around they started to lose strength so he came up with a way for the soldiers to exercise while stuck in the trenches. And it worked very well.

      Most guys think it’s easy but it’s not and some men even find it works muscles they didn’t know they had. I would recommend giving it a try, you may like it.

      Thanks Karl for dropping by,
      Cheers my friend

  5. I am so pleased to have found your site. You make some fantastic suggestions that are absolutely necessary during this pandemic. Thank you for sharing. Can you recommend an online trainer for beginners?

    • I am pleased you found value in my site, this kinda response gives me the encouragement to keep helping others. When it comes to online trainer I don’t really have a specific one in mind. Starting out I would suggest to start with Pilates and Yoga because it will tone the whole body and it’s not such a big shock to the body. After a month or two you can add some weight resistance to the mix. This of course assuming that your diet is on track. If it’s not then that would be the first place to work on because if you don’t have a proper diet then then your whole process will be hampered.

      Thanks for dropping by
      All the best with your workouts


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