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No Gym. No Time. No Childcare. No Problem! Tips to Get Fit At Home with No Equipment

Today in the 21st century we have access to online streaming services, YouTube, and DVDs of home workout videos. It is time to get with the program and defeat the myth: You need a gym membership to work out and lose weight.

Often times as adults we live very busy lives. From picking up the kids from school or daycare, having to work endless hours every day of the week, to taking care of the house, it is hard to find time to go to the gym. Although the gym is convenient because there is workout equipment, it is still possible for you to get fit at home.

If you do not have any equipment at home, you can still get your body toned and fit without a gym membership.

Warm Up

Before you begin working out always remember to warm up. During the warm-up process at home, you can jog up and down your steps, practice punching and kicking, or twist your body. Get your heart rate elevated!


Before starting your workout, ensure that you are in a safe area away from anything that can get in the way of your workout.


For lunges, step with one foot forward and lower down to the ground then swing your arms forward and switch legs while in the air. Do as many reps as you prefer.


Yes, you can do squats without weights. Spread your feet shoulder width apart and lower your body while pushing your hips back and bending your knees. Hold that position for a few minutes and come back up to the starting position and repeat the process all over again.


Planks are fairly simple. To complete this exercise at home, find a spot to lay at in your floor and do your preferred method of a plank. One way to do a plank is to have your toes on the floor and rest on your forearms and elbows while holding yourself up.

Jumping jacks

Jumping jacks get your heart pumping while you drop a little sweat at the same time. Jump and press your hands and legs together and jump again and spread them apart and you have completed a set of jumping jacks.

Dumbbell Rows

Since you are working out from home and possibly have no equipment, it is possible to do dumbbell rows without actual dumbbells. The dumbbells can be substituted for milk jugs if you happen to have any milk or a heavy jug. Grab a jug and begin to lift to exercise your muscles.


Everyone knows what a pushup is from the times you had to pass the fitness tests in your high school gym class. Find a comfortable spot on the floor and start “pushing up”. For a little flare, you can allow one of your children to sit on your back while performing this exercise.

Sit up

For sit-ups, you have to lie flat on your back with your legs pressed together and your arms either at your side or behind your head and pull yourself up. If it is hard for you to keep your feet on the floor, have your kids or your spouse hold your legs/feet and pull yourself up.


With social media and the internet taking over these days it is not hard to keep up with trends. Nearly everyone has a smartphone and with a smartphone comes apps. There are many apps available for smartphones that allow access to workout routines that you can do right in the comfort of your own home.

Apps such as Workout Trainer, JEFIT, 8fit, Keelo and much more allow app users to go into the app and select different workouts for a certain amount of time. Some apps such as 8fit allow users to pick what their goals are and places users with workout routines and meal plans. Fitness apps are very beneficial when it comes to wanting to get fit at home because most offer exercises you can do right in your home.

Some apps you do have to pay for and are inexpensive, but most are free and may have limited access to some features of the app.

YouTube, DVDs and Online Streaming Services

When it is difficult to make time for a trip to the gym, there are workout resources online. While at home, it is easy to type into your phone, computer or smart television on YouTube “Home Workouts”.  There are many YouTubers such as Fitness Blender on YouTube that offer full-length workout videos that will have your body toned in your own home.

Some trainers offer workout DVDs for workouts you can do as well. Streaming Services such as Amazon Prime, Netflix and Hulu offer workout videos that are easy to access. So find a clear space in your house in front of your television, tablet, computer or smartphone and get to moving.


Although it may be hard to remain motivated at home, staying on track will get you at your target goal. Being at the gym, you are not working out alone because there are many people around you. At home, you may feel less motivated because you do not have a workout partner that will help encourage and motivate you.

While working out, you can use your children as your workout partners. Using your children as your workout partner not only tire the children out and possibly get them to bed early, but it will also add some fun to the workout.

You can also use your significant other as a home workout partner as well. Setting goals and using a journal to track your progress will also help keep you motivated at home.

Working out from home is not as difficult as it looks. You do not need a gym or workout equipment to get your body toned and right. With a busy schedule, your home is the best workout place for you when you just cannot find the time.


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