Get exercising at home in a few simple steps
Deciding to add more movement to your everyday routine can be an important milestone in your journey towards health and fitness. But exercising doesn’t need to be complicated. Learn how to set up a space at home to begin your new routine.
Published: November 2024
Review date: November 2027
Getting about 150 minutes or 3 hours of exercise spread out throughout the week is an essential part of good health. Not only does it help improve your cardiovascular health and mobility, it can help you maintain your weight and boost your confidence.
There are lots of ways to work out. Lots of people will try classes or go to the gym to begin. But you don’t have to spend money to get active.
Although roughly 78% of gym goers in the UK say that it helps improve their mental health and wellbeing, working out at home can be a practical option if you’re short of time, or if other forms of exercise aren’t accessible to you at the moment.
Simply put, you can reap the benefits of exercise wherever you feel most comfortable.
With a plan or exercise programme to keep you on track and some equipment to suit your fitness goals, you can be productive while exercising in your home.
Here are some tips to help you begin your fitness journey.
You don’t need lots of space to start your at-home workouts. So long as you have enough room to move, then you don’t need a dedicated space to exercise in. Your living room or kitchen might be suitable for the type of exercise you want to do.
Think about the equipment you might want or need too. Yoga, some dumbbells and resistance bands are useful for many exercises and can be stored away easily.
If you do have the space and budget, you could set up an at-home gym. Consider whether a treadmill, a mounted rack of dumbbells or free weights like barbells could be beneficial for you.
Working out at home can give you opportunities to try out different types of movement. This can help you work different muscle groups, help you stay mobile while building strength and keep you motivated over time. You can try:
- Yoga
- Cardio
- Pilates
- Strength training.
Using apps and YouTube videos can help you structure your workouts. The NHS Fitness Studio also offers a range of fitness resources so there’s lots of choice.
But it’s important to note that many online exercise programmes are designed for a general audience. Looking for videos and resources that offer modifications might help you if you live with a disability, have limited mobility or are injured.
What you include in your exercise routine matters. Though you might enjoy following the same workout video adding variety to your weekly routine can help you avoid injury and build strength across your muscle groups.
A balanced workout routine should include both high- and low-intensity exercise as well as upper and lower body movements.
Here’s a sample routine. Remember to warm up and cool down to prevent injuries.
| Day of the week | Suggested exercises |
|---|---|
| Monday |
Cardio Get moving with some bodyweight exercises. Jumping jacks, skipping, mountain climbers and squats can raise your heart rate and improve your cardiovascular endurance. |
| Tuesday |
Upper body Strengthen your arms, chest, shoulders and back with exercises like shoulder presses, rows, lateral raises and push-ups. |
| Wednesday |
Cardio Spend 20-30 minutes doing high-intensity exercise. There are lots of HIIT workouts you can follow along with online. |
| Thursday |
Lower body Focus on squats, lunges and deadlifts. You can do these exercises with or without weights. Remember not to overexert yourself or lift weights that are too heavy. |
| Friday |
Active rest day Try doing a low-intensity exercise like going for a long walk, yoga or Pilates. |
| Saturday |
Full body Challenge yourself by targeting muscles in your upper and lower body. It doesn’t have to be complicated, use compound movements that recruit your larger muscle groups. Presses, squats and deadlifts can help strengthen lots of muscles. |
| Sunday |
Cardio Test your endurance with 20 minutes of high-intensity interval training. |
Regardless of the type of exercise you do, it’s important to do it safely. Because you will likely be working out without the supervision of a professional like a personal trainer, working on your form (the way you perform movements) and not overexerting yourself can help you avoid injury.
If you are in pain or notice any inflammation in your joints, talk to your GP or pharmacist about how you can manage your symptoms. Your GP may want to refer you to a physiotherapist to help you with recovery and pain management.