I want to know some ways to stay active. I go to cyber school so I don’t have a gym class or walk to school or anything like that.
I don’t do any sports.
I don’t have the money for a gym membership or exercise equipment.
And my anxiety keeps me from going out in public often.
Best Indoor At Home Exercises and Workouts Without Equipment
If you can’t go outside, you can exercise indoors, for free, in the
privacy of your own home!
1. Jump Rope.
Jump rope is a very good cardio workout. It burns more calories than
running, and it tones your body all over. You can buy a jump rope from
a dollar store, or even make your own. You can jump even in front of
2. Stair Stepping
Stair stepping is a great exercise to do in your home, even if you
don’t have a set of stairs available. Find the biggest book you own
(or a sturdy chair), put it in front of the TV, and step up and down
while watching your favorite show.
3. The Plank
If you don’t have a lot of time, but you want to build up your core
muscles, this is the exercise for you. Get into a push-up position,
but instead of bending your arms and moving down towards the floor,
hold the position with your arms extended. Start off holding the
position for 30 seconds, and add an additional 10 seconds every day.
See how long you can go for – it’s definitely not easy!
Dancing is an excellent way to burn calories, and get your heart rate
going while having fun. If you are in the privacy of your own home,
there is no need to look like a pro or impress anyone.
Stand with right foot forward, left foot back about 3 feet apart. Keep
the front knee behind the toes and be sure to lower straight down
rather than forward. Keep the torso straight and abs in as you push
through the front heel and back to starting position. Don’t lock the
knees at the top of the movement. Perform 1-3 sets of 8-16 reps
according to your fitness level and goals.
If you are unable to go out one day to ride your bike or go for a run,
set up a house cleaning schedule and clean your house instead.
7. Water Bottle Weights.
If you are looking to do some arm, shoulder, and back strength
training, you can make your own weights by filling up water bottles.
If using water bottles becomes too easy, use milk jugs. You can tailor
the exercise to your level by filling the jugs to the exact weight
that you need. For a greater challenge, increase the water amount just
a little bit each time you workout.
8. High Knees
To do this exercise, march in place or down a hall, and bring your
knees as high as they can go.
9. Jumping Jacks
Stand with feet together, knees slightly bent, and arms to sides. Jump
while raising arms and separating legs to sides. Land on forefoot with
legs apart and arms overhead. Jump again while lower arms and
returning legs to midline. Land on forefoot with arms and legs in
original position and repeat.
10. YouTube Workouts
There are a lot of workout routines on YouTube. You can search
“workout,” or you can search by the specific type of workout that you
would like. This eliminates the need to use workout DVDs, and it
allows you to mix up what you are doing to avoid boredom and lose