Alternative Exercises to Get Fit at Home

by Nicole Abigail
Alternative Exercises to Get Fit at Home

The traditional gym routine isn’t the only way to keep your body and mind healthy. Instead of spending money on a gym membership and spending time getting to and from the gym, you can get fit and healthy with alternative exercises that you can do easily at home. Below are some tips and ideas on workout routines that you can do in your home.


Yoga is great for fitness, as it helps build strength, flexibility, and balance. You don’t even need a lot of room – all you need is a yoga mat and some comfortable clothes. There are also plenty of YouTube videos and online tutorials that can help you get started, and if you want to take things up a notch you can look into investing in a few simple yoga accessories.

Dance Workouts

Dancing is a great way to stay active while having fun. You can find a lot of effective dance exercise routines online, and if you’re looking for more personal instruction, there are many online dance classes you can join.

Bodyweight Training

You don’t need to invest in costly workout equipment to get fit. Bodyweight exercises, such as push-ups, crunches, squats and lunges, are some of the best ways to train and get the most out of your workouts.

HIIT Workouts

HIIT, or High Intensity Interval Training, is perfect for those looking to get fit quickly and sustainably. HIIT is a form of exercise that alternates between periods of intense exercise and low-intensity active rest. This allows you to burn calories and increase your heart rate quickly, with short and effective workouts.

Flexibility Exercises

If you’re looking for more of a focus on flexibility, there are many options available that you can do at home. Stretches, yoga poses, pilates and even a few simple calisthenics exercises can help you stay agile and improve your range of motion.

Outdoor Workouts

If you’re lucky enough to have access to a garden or yard, you can invest in some equipment to create your own home gym. Things like resistance bands, kettlebells, and free weights can easily be stored and used to create your own effective workout. You could also invest in a bicycle or treadmill to get your cardio in, or take your workouts outdoors.


Staying fit and healthy at home can be made much easier by incorporating some of the techniques above into your routine. From yoga, to bodyweight exercises and outdoor workouts, there are many different ways to get the most out of your home workouts without needing to leave the house.

Alternative exercises to get fit at home can include:

  • Yoga
  • Dance Workouts
  • Bodyweight Training
  • HIIT Workouts
  • Flexibility Exercises
  • Outdoor Workouts

What are some equipment-free exercises to get fit at home?

1. Push-ups

2. Squats

3. Lunges

4. Planks

5. Jumping jacks

6. Jumping rope (using an imaginary rope)

7. Mountain climbers

8. Burpees

9. Step-ups

10. High knees Running in place

What type of bodyweight exercises can I do at home without equipment?

1. Pushups

2. Squats

3. Lunges

4. Planks

5. Burpees

6. Mountain climbers

7. Glute bridges

8. Tricep dips

9. Inchworms

10. Reverse crunches.

What are the benefits of bodyweight exercises?

1. Bodyweight exercises are often more convenient than gym routines because you do not need any additional equipment.

2. Since bodyweight exercises use only your own body weight as resistance, they can be beneficial for all fitness levels and ages.

3. Bodyweight exercises can be a great full-body workout as they usually involve multiple muscles.

4. Bodyweight exercises are versatile and can be done virtually anywhere, even at home.

5. Bodyweight exercises can be tailored to your own fitness goals and level.

6. Bodyweight exercises force you to focus on proper form and technique which will help you avoid future injury.

7. Bodyweight exercises can be a very time-efficient way to get a great workout in a short amount of time.

What muscle groups do bodyweight exercises target?

Bodyweight exercises target multiple muscle groups including quads, hamstrings, glutes (buttock muscles), lower back, chest, triceps, biceps, core, and shoulders.

What bodyweight exercises should I do to target the upper body?

1. Push-Ups

2. Pull-Ups

3. Dips

4. Plank Push-Ups

5. Inverted Rows

6. Handstand Push-Ups

7. Shoulder Taps

8. Tricep Dips

9. Chin-Ups

10. Single Arm Rows

What types of equipment do I need for bodyweight upper body exercises?

In order to perform bodyweight upper body exercises, you will need some form of resistance or exercise equipment such as resistance bands, dumbbells, kettlebells, or an exercise pull-up bar. Other essential items include a yoga mat to increase comfort and stability when exercising, a medicine ball for performing medicine ball exercises, and a timer for keeping track of your reps and rest periods.

What exercises can I do with no equipment?

1. Push-ups

2. Lunges

3. Squats

4. Sit-ups

5. Burpees

6. High Knees

7. Mountain Climbers

8. Step-ups

9. Supermans

10. Plank

11. Glute Bridge

12. Jumping Jacks

13. Wall Sits

14. Calf Raises

15. Donkey Kicks

16. Leg Raises

17. Skater Hops

18. Bear Crawls

19. Frog Jumps

20. Flutter Kicks

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