Most of us could stand to get a little more exercise, but getting healthier isn’t always as simple as getting off the couch. Time and budgetary constraints create obstacles that get between us and our exercise goals. In truth, you don’t need to spend a lot of time or money to get your sweat on.

It doesn’t matter if you’re starting your workout journey or just looking to shake up your established routine, discovering at-home workout options that you enjoy can be a handy stand-in on those busy days when you can’t make it to the gym. Or, you can avoid the intimidation and cost of joining a new gym and go at your own pace in your own home.

Yoga

It builds both mental and physical endurance, and can dramatically improve mobility and flexibility over time. Yoga is also a great way to help ease you into a more active lifestyle by building coordination and strengthening muscles while also protecting your body against injury.1 It’s a great way to recover on your off-days too!

As far as costs are concerned, don’t expect to pay much. The internet is full of free classes for all ages and proficiency levels. Though we would recommend investing in a durable yoga mat, things like chair yoga can be enjoyed without the need to purchase any additional equipment.

Bodyweight Fitness

The popularity of bodyweight fitness routines has been growing steadily for quite some time now. And it makes sense. These comprehensive exercise routines deliver gym-like results without the need for bulky equipment.2 Pushups, squats, planks, and the like harness the natural resistance of your bodyweight to build muscle and improve body control at a natural pace.

As you develop and grow, there’s always room to add some gear to unlock more beneficial exercises. Pull-up bars, suspension training straps, and resistance bands are easy to store and widely available. Whatever you do, take it slowly. Though there are a lot of low-impact bodyweight resistance options, you can still get injured if you aren’t careful.

Aerobics

Just like yoga, the internet is full of free, fun, and effective aerobics classes to choose from. These aren’t your parents aerobics classes. Modern classes use popular music, positive reinforcement, and compound movements to deliver a workout capable of boosting your cardiovascular health, improve your mood, and lower your blood pressure.3

You’re never more than a few clicks away from a new instructor, and a whole new routine, which does a lot for keeping things fresh. Try a sports-themed aerobics class, try your hand at kickboxing, or dance away your stress from the comfort of your own home and for free.

Walking

The more we study the benefits of walking the more essential it becomes. It’s a fantastic way to maintain a healthy weight, has been shown to improve cardiovascular fitness, and can reduce your risk of an impressive variety of health conditions including heart disease, stroke, type 2 diabetes, and cancer.4

Walking is good for your brain too. Multiple studies have credited the health practice with reduced stress and tension, improved cognition, and better sleep. It’s free too! Though we would recommend investing in a good pair of walking shoes to help prevent injuries.5

Running

Much of what was said about walking above can be said about running too. Though it can be a bit harder on your joints, running is an incredibly efficient way to maximize your exercise time. When done properly, it’s something that can be done nearly every day, and anywhere you happen to find yourself. All the more reason to find a way to enjoy running.6

Palates

Palates shares a lot with yoga, though there are a number of notable differences.7 Invented by Joseph Pilates in the 1920’s, the method involves a curated collection of core-heavy compound exercises designed to build strength, control, and flexibility.

Dancers have relied on it for decades, but the benefits of palates weren’t going to remain a secret forever. These days, pilates is enjoyed by elite performance athletes and weekend warriors alike. You can try it out yourself at-home, and with no more than a yoga mat.

Jump Rope

There’s a reason why jumping rope plays such a sizable role in just about every boxing movie training montage. It’s a challenging full-body workout that burns a remarkable amount of calories per minute.8

Jump ropes are cheap and storage friendly, but you don’t even really need one to start skipping. Though it’s not as effective as the rope-enhanced version, skipping without a rope can burn a lot of calories too.9

Dumbbells

If you get bored of the bodyweight alternative, you could always invest in a set of dumbbells. No, you don’t need a rack full of them. Start small, and expand your stock as you get stronger. There’s a lot of reasons to incorporate more dumbbell exercises into your routine, not the least of which is to build bone density and range of motion.

Admittedly, they can be a bit expensive. But, if you can find room for them in your home and in your budget, consider investing in a set so that you can be ready whenever the urge to lift hits. If you already have those, explore kettlebells and all they have to offer.

Slow and Steady!

As with all things new and physical, be sure to consult your doctor before beginning any new exercise routine. One you get the go-ahead, start small and progress slowly. There’s no sense in rushing your growth if, after all of your commitment, you end up sidelined with an injury and back on the couch.

You shouldn’t have any problem finding a way to add variety to whatever exercise regimen you decide on. Not after today. But, even if you didn’t discover a new and intriguing at-home exercise in today’s article, know that there are lots more options available to those who are willing to look for them.