Sweatpants, check. Favorite playlist, check. Couch…well, it’s a tempting spot, but let’s move past that. If you’re tired of commuting to the gym (or just tired of leaving the house), it might be time to embrace the magic of home workouts this upcoming sunny season. No judgment, no fancy machines, just you, your living room, and some seriously sweat-worthy exercises.
Whether you’re attempting yoga in your home in Newnan, GA, becoming a bodyweight workout warrior in your apartment in Portsmouth, VA, or powering through pilates in your rental house in Spring Hill, TN, getting fit from the comfort of your own space is easier than you think. Ready to crush it without even stepping outside? Let’s dive in.
Benefits of a home workout
Whether it’s a corner of your living room or a dedicated room with equipment, working out at home allows you to move without distractions or pressure.
As Kristin Hughes, co-owner of Paragon Strength & Fitness, puts it, “Home workouts can be powerful when you create an intentional time and space to step away and move with purpose. When time is limited but goals still matter, it’s not about doing everything, it’s about doing the right things with focus.”
This approach emphasizes consistency over intensity, proving that even a few mindful minutes can add up to meaningful progress.
No need to travel to get to a gym
One of the biggest hurdles to staying consistent with fitness is simply getting to the gym. Between traffic, parking, and a packed schedule, even the most motivated people can lose steam. That’s where home gyms really shine.
“Home workouts are a great way to stay consistent—no commute, no excuses,” states Kevin Andres at K Squared Fitness. “Whether you’re hitting bodyweight circuits in your garage or crushing dumbbell workouts in the backyard, it’s about finding simple, effective ways to move daily.”
Tailor your workouts to your personal goals
One of the biggest advantages of working out at home is the ability to customize your fitness routine to match your individual goals.
“At-home workouts offer flexibility and convenience, allowing you to tailor routines to your fitness level with minimal equipment or no equipment at all,” says Christina Rondeau, president of Christina Rondeau’s Kickboxing & Fitness.
Unlike one-size-fits-all classes or gym programs, home workouts give you the freedom to focus on what matters most to you, whether that’s building muscle, improving flexibility, boosting endurance, or simply moving your body in a way that feels good.
“Whether using body weight or even water bottles as weights, you can effectively build strength, endurance, and flexibility, all on your own schedule,” Rondeau concludes.
Setting up a home gym can be a game-changer for your fitness routine. When your environment is organized and ready to go, it eliminates excuses and makes starting your workout feel less like a chore and more like a habit.
“Home-based workouts are most successful when some care and attention is given to the workout area. Create a nice space you enjoy spending time in, and you are more likely to knock out a few sets,” says Jeff Eckhouse, owner of Back Cove Personal Fitness in Portland, ME.
The impact of this small shift can go beyond fitness. Your workout area becomes a physical reminder of your commitment to health, offering a mental cue that it’s time to focus on yourself, even if just for a few minutes.
As Conrad Goeringer, Ironman and USAT Certified Coach at Working Triathlete, explains, “One of the most effective ways to overcome inconsistency is by creating a simple and intentional home workout setup. It lowers the barrier to getting started and makes it easier to stay on track. But the impact goes deeper than just workouts. Training at home helps you connect with your space in a new and meaningful way.” Over time, this routine becomes a source of motivation and clarity, reminding you daily that progress is always within reach, right where you are.
Set a personal goal
“Set yourself a goal whether it is to lose fat or feel better and stronger,” states Richard Hawkins at San Diego, CA personal trainer company Hawk Fitness. One of the most powerful motivators in any fitness journey is having a clear, personal goal.
“Get yourself a mat, some dumbbells, and maybe some resistance bands,” Hawkins continues. “You want to aim for four workouts a week focusing on lower body and then upper body and core work. Mark it off your calendar daily and tell friends or join an online community to keep you consistent and accountable.”
Tracking your progress helps keep you engaged, and looping in friends or an online support group can add an extra layer of accountability and encouragement. Your goal doesn’t have to be big, just clear.
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When beginning a workout at home, it’s easy to get overwhelmed by endless exercise options and online programs. But the truth is, you don’t need a complicated plan or a room full of equipment to get results.
“With just resistance bands and your own body weight, you can build core strength and functional fitness. Starting with the five fundamental human movements—push, pull, squat, hinge, and lunge—helps create a well-rounded routine,” recommends Matt, owner of Stronger Personal Training. “These movements mimic daily activities and build strength where you need it most.”
By focusing on these key movement patterns, you ensure your home workouts are efficient and effective.
2. Mix strength moves with cardio
One of the most effective ways to get the most out of your home workout is by combining strength training with bursts of cardio. This method not only builds muscle and endurance but also keeps your heart rate up, making your sessions more efficient and engaging.
“Try pairing short, high-intensity circuits with active rest for quick results. Think squats, mountain climbers, and plank holds followed by a light stretch in the sun,” suggests Stacie Venagro, owner of Stacie Venagro Fitness. These types of circuits allow you to challenge your body in a short amount of time, making them perfect for early mornings or lunch breaks when you want to squeeze in a sweat.
Adding variety is key to staying consistent and avoiding plateaus. “We love combining bodyweight strength moves with quick cardio bursts to boost energy and build muscle,” says Jaylin Knight, owner of Bootique Fitness. “Consistency matters more than perfection, and even short workouts add up.”
3. Take advantage of the warm weather with outdoor workouts
As the days get longer and the weather warms up, there’s no better time to take your workouts outside. From your driveway to your backyard, patios, or local parks, nearly any open space can become your gym—no membership required.
“Spring is here and with summer on the way, outdoor home workouts are a great way to save time and to enjoy the sun and warmer weather,” shares Scott Baumann, founder and CEO of Iron Legion Strength Co. “With just your own body weight and a few simple tools like some dumbbells and a kettlebell, it is possible to perform dozens of simple and effective workouts in your own driveway, garage, patio, or backyard.”
Looking for some outdoor workout inspiration? Start by easing into your routine with a simple warm-up to get your body moving and muscles activated. “You’ll want to kick off your workouts with an easy warm-up; a walk to the end of your driveway and back, a few laps up and down the stairs, transition from sitting to standing from a stable, hard-backed chair a few times, and include some easy chest openers, shoulder rotations/shrugs before you start,” says certified personal trainer Francesca Kerr.
Example of an outdoor workout
Baumann adds a great example to get you started: “After a short warmup of a brisk walk or a light jog, perform three rounds of a circuit with 10-15 reps each of squats, kettlebell swings, push-ups, and some planks and you’ll be on your way to a strong and confident summer. Be sure to always try to progress slightly from one workout to the next by gradually increasing your reps and/or your resistance.”
Even just a few sessions a week outdoors can energize your routine and help you stay committed as the seasons change.
4. Make the most with minimal equipment
“I would highly recommend buying some bands (both long and mini bands),” suggests Evan Amell, owner of EA Fitness & Performance. “They are affordable and lightweight, making them easy to bring with you wherever you go.”
Amell recommends that each workout should include one squat or lunge movement (such as reverse lunges, walking lunges, or lateral lunges), two upper-body pulling exercises (like rows or pulldowns), one upper-body pushing exercise (such as push-ups or overhead presses), one hinge movement (like glute bridges or deadlifts), one core exercise (such as deadbugs, hollow holds, or planks), and one carry variation (like a farmer’s carry or suitcase carry). Aim for 3 sets of 12 to 15 reps for each exercise, except for the core and carry movements, which should be performed for 30 seconds each.
This well-rounded structure ensures you’re working your entire body in a balanced way, building strength, stability, and endurance without needing bulky equipment.
5. Focus on functional bodyweight exercises
When it comes to home workouts, simplicity can be incredibly effective, especially when you focus on functional bodyweight exercises. These types of movements mimic everyday actions, helping to build strength, stability, and mobility that carry over into your daily life.
As Philip Olasa, founder of Emery Physical Therapy in Mount Prospect and Oakbrook Terrace, recommends, “Focusing on functional bodyweight exercises like squats, bridges, and planks can improve strength, posture, and balance from the comfort of your home. Be consistent, listen to your body, and prioritize proper form to avoid injury. A daily 20–30 minute routine can make a lasting impact on your overall health.”
Even if you’re short on time, small bursts of movement can go a long way. “You can keep yourself strong and healthy by inserting some simple bodyweight exercises into your day, such as doing a set of squats until your thighs burn before you sit down for computer or movie time,” Dan DeFigio, a personal trainer in Nashville, says. “You can also perform some ab crunches, pushups, or jumping jacks during TV commercials, or march in place while you’re on a phone call.”
6. Boost your endurance with treadmill workouts
Chris Knighton, head coach at Knighton Runs in Providence, RI, says, “Performing treadmill running workouts in your home is a great way to get a high-quality workout done in minimal time and with little fuss.” Whether you’re a seasoned runner or just starting out, the treadmill allows you to control pace, incline, and duration.
One of his go-to recommendations is a quick, yet effective workout that suits runners at various levels. “A simple but powerful 20-minute home running workout that can be performed by almost any runner is the 1/1 Fartlek. To perform this workout, start with a jog of 5 minutes, followed by a 1-minute pause for stretching. Then step back on your treadmill and perform 5 repetitions of ‘1 minute fast running, 1 minute jogging.’ Lastly, cool down with 5 additional minutes of jogging,” explains Knighton.
7. Consider working with a trainer
If you’re looking for a little extra guidance, structure, or motivation in your home workout routine, partnering with a trainer can be a game-changer. “If you have concerns about injuries or could use help with accountability, personal trainers can provide expertise and motivation, as well as the additional benefit of human connection,” shares Lisa Stein, owner and founder of Portland, OR-based Evolve Integrative Personal Training.
Online trainer
For those who value flexibility, online training offers a variety of options that fit your lifestyle and preferences. “Online personal training offers a convenient and flexible solution to home workouts with a vast range of disciplines from HIIT to strength training or even boxing,” recommends Liz Christenbury at GymNet, an online fitness booking service. “Online trainers create customized programs tailored to your specific needs, ensuring a personalized approach to fitness, while also offering tools for accountability like progress tracking and virtual check-ins.”
Pre-recorded videos
And if live sessions aren’t your thing, on-demand platforms offer a way to bring professional workouts into your space anytime. “I personally love turning on my on-demand platform on my TV and taking classes from my fitness brand, LWL,” suggests Lloyd Pearson.
“But whether you’re into bodyweight moves that you can do at home like push-ups, squats, planks, and lunges or prefer low-intensity options like yoga and stretching, there’s something for everyone,” Pearson adds.
Working with a trainer, or even following a well-designed digital program, can elevate your home workouts by making them more focused, efficient, and tailored to you. It’s a great way to stay connected, stay safe, and stay committed.
8. Pair a lower body workout with an upper body one
A smart and time-efficient way to structure your home workouts is by pairing lower-body exercises with upper-body and core movements. This method not only helps you target multiple muscle groups in one session, but it also keeps your heart rate up and maximizes the effectiveness of shorter workouts.
“Pair a lower-body compound movement (squats, lunges, or step-ups for a bigger challenge) with an upper-body movement, (push-ups or pull-ups), and some core (crunches or planks), and boom, you’ve got a great workout you can complete anywhere,” says Antonia Henry, owner and head coach at A1 Fit Coaching. Compound movements like these mimic natural patterns your body uses every day, making them functional and highly effective.
For those just getting started, it’s important to begin with exercises that feel manageable and safe. “If you are new to strength training, starting with bodyweight or banded exercises is a great place to start until you feel comfortable with new movements,” states Danielle Kroot, physical therapist and founder of Starting Line Physical Therapy. “From there you can do a variety of exercises for both upper and lower body using 1-2 pairs of dumbbells.”
Whether you’re training in your living room, backyard, or a small apartment, this balanced format helps you build strength, boost endurance, and feel accomplished with every home workout.
9. Last but not least, have fun during your workout
At the end of the day, the most effective workout is the one you actually enjoy doing. When fitness feels like a chore, it’s hard to stay consistent, but when you’re having fun, it becomes something you look forward to.
“Forget boring routines; we’re talking dynamic, multi-muscle moves that sculpt and sweat,” says Jacey Lambros at Jane DO, a Radio City Rockette-owned fitness studio. “Think powerful planks with leg lifts, booty-burning bridge variations, and arm-toning sequences using soup cans or resistance bands. Crank up your favorite playlist and feel the burn, no gym required.”
Injecting personality into your workouts can completely shift your mindset around fitness. It’s not just about burning calories; it’s about moving with joy and building a routine that fits your lifestyle.
Get ready for sunny days with home workouts
At the end of the day, home workouts are all about making fitness work for you. It’s not about having the perfect routine, but about finding what feels right and sticking with it. So, whether you’re squeezing in a quick session or turning it into a daily habit, just remember: progress is progress, no matter how small. Keep it fun, keep it consistent, and most importantly, keep showing up.
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Allie is a Content Marketing Coordinator at Redfin and resides in beautiful North Idaho. When she’s not working, she enjoys walking her dog at the lake, spending quality time with her family, and cheering on the Red Sox. Her dream home is a ranch-style farmhouse on acreage in the Idaho countryside.
