The “Don’t Leave Home” Workouts

I had this post on standby for a while, but the holiday seemed like a good time for it.  Happy Thanksgiving, everyone!

Too many times, people complain that they can’t work out because they don’t have the time, money, or motivation to get to the gym.

First of all, I challenge that assumption.  If you watch TV regularly, you have time to get to the gym.  However, assuming you really have a good reason not to go to the gym, there’s still no excuse to not get a workout.

Below, I’ll lay out several “at home” workouts for even the most time-pressed individual.  While these are more oriented towards beginners, they’ll do for anyone in a pinch if you put effort into them!

At-Home Resistance Circuit

Perform this circuit at home, with no external equipment required.  Do the exercises as a circuit (one exercise after the other), performing as many reps as possible of each, with 30 seconds of rest between exercises.  At the end of the circuit, rest 60 seconds, then start again.  Perform the circuit 2-5 times, depending on fitness level.  This workout can be done 2-4 times per week.

No Equipment

Some Equipment

Pick up a set of dumbbells (I recommend 10-15 lbs) and/or a few pairs of exercise bands to really expand your options.

  • Band Rows / Bent Rows 
    bent dumbbell row
  • Goblet Squats (replace bodyweight squats)
    Goblet Squat 

At-Home Metabolic Circuit

Perform each exercise in this circuit for time.  Start with 15 seconds of each exercise followed by 30 seconds of rest.  Work up to 30 seconds of exercise with 10 seconds of rest.  It’s hard, but it only takes a few minutes.  Perform the circuit 2-4 times, with 60 seconds between circuits.  This one can also be done 2-4 times per week

  • Split Squat Jumps
  • Squat thrusts
  • Mountain climbers
  • Jumping jacks 

At-Home Endurance Training

Who needs a track or a treadmill to get some endurance training in?  You probably have a yard, or at least a road, to use.  Get out and walk on it!  Walk fast!  Very fast!  I don’t really like to recommend jogging or distance running, but speed walking, particularly first thing in the morning on an empty stomach, is great for fat loss.  And you don’t need any equipment to do it!

At Home Loaded Carries

All you need for loaded carries is something heavy to carry (think bookbag with books in it).  I wrote an entire article on this one for DailyBurn. Check it out.


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