Working Out At Home: Some Ideas To Get You Moving

Americans spend an estimated $60 billion dollars a year in their attempts to get in shape. The diet industry is estimated to be worth around $100 billion (!!!) alone. But is it really necessary? Do we need to go to a gym to get in shape?

Some of us need that added motivation of having a "place" that we are must go to get exercise. It is a type of "cue to action" - you join the gym, you pay the money, so certainly you are going to go to that gym every, single day so you make sure to get your money's worth, because we all know we would NEVER [insert sarcasm here] spend money on something we didn't plan on using (ahem...we won't think about the new kitchen gadget, that nice pair of roller blades, or that x-y-z we bought and never used).

There is some credibility in this - having a place to go. If. This. Works. For. You. However, does this gym have childcare? Can you get into childcare? My gym fills up fast, so you have to make reservations the day before. Is it close to home? Work? Is it going to eat into your budget?

So many things to consider. But if you are a self-motivated, self-disciplined person, you probably don't need that gym. Or perhaps you want to give home fitness a go and see how you do. Is it possible? Is it feasible? Will you need to invest in equipment?

Possible? Yes. Feasible? Invest in equipment? Not really.

Of course, with all fitness activities, always make sure you are cleared to exercise by your physician. Today, I offer you some different activities that will certainly give you a great work-out, don't require equipment, and can be done anywhere (at home, at a park or in your own backyard). This is just a start - I will try to offer some regular posts featuring other ideas that you can add into your mix. This is for a dear, old friend - I hope you get some ideas out of this!

[I call them activities, so as not to turn people off with the term "exercise."]

One important tip: movement that incorporates more than one body part, plus your core, taxes your nervous system, making you work harder, use more muscles, increasing stability and balance thereby increasing your neuromuscular efficiency = better for you than something that doesn't.

Cardio - for this workout, is a warm-up. The goal here is to move through these exercises as fast as you can, which will provide plenty of cardiovascular benefit - so start with something fun and do it until you feel nice and warm. How about some....

Jumping Jacks. Seriously good cardio if you do them long enough, or in spurts. The more you do, the more you can do. Added bonus - they work your arms and legs, especially those calves and warm-up the whole body.

Proceed through the following exercises in order. Shoot for three sets of 10-12 repititions (or as many as you can of each). You can either knock out each exercise and then move to the next OR go through rounds (one set of each, repeat whole cycle three times). I'll start by giving you two exercises for each area.

Total Body


Burpees (also known as squat thrust)


Mountain climbers





Upper Body


Pushups (See my blogpost on push-ups for more details.)

Seated Dips - You can do these on the edge of a study chair, park bench or other steady surface. It's easier if you have your feet on the ground. To make it more difficult, place feet on another object or a balance ball.





Lower Body
Walking Y Lunges: Do these without weights to start, hands on hips. Then to progress to the next level, extend arms to make a Y...this will make you work to stabilize your upper body and core, making you work harder. Great to do at the park, while the kids play. Biggest mistake made while doing these...not taking a big enough step.
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Step Ups: These are also great to do at a park, on a nice, sturdy bench. After I had Jack, I would push him around the park and stop at every bench for step ups. You can also do these laterally - stand with one side of your body facing the bench and step up sideways. Works different muscles and in a different plane of motion (which is always good).


Make sure when it's all over, to stretch out, holding each stretch without bouncing for 15-20 seconds.

Let me know how it goes and if you want more!

Anna Marie