Woman rolling up her Yoga mat after a home workout. hand weights and measuring tape are on the floor beside her.
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9 easy exercises to do at home and how to stay motivated with Evidation

April 26, 2024
10 minutes
Lifestyle Health & Wellness
Workout tips

One of the keys to maintaining an active lifestyle and healthy living is to move more. Whether we're hitting the gym, enjoying a walk in the park, or going for a brisk morning run, any type of movement can benefit our overall health. But what if you want to get in a quick workout without leaving the house? You might be pressed for time on a day when every minute counts. Or maybe you don't have easy access to a gym facility. Are there some easy exercises to do at home?

Fortunately, you don't have to do an intense home workout to improve your overall fitness and health. And you don't need a dedicated room in your home for gym equipment, either. You can enjoy great workouts without equipment. A whole body exercise routine at home can be as good for you as a trip to the gym. Let's dive in and explore some ideas for moving more from the comfort of home.

Benefits of exercising at home

Why work out at home? The most obvious benefit of an easy or intense home workout is the convenience. How perfect is it to get in an effective workout without having to commute to the nearest gym? Besides convenience, you can also enjoy these benefits that come with a daily workout at home.


Second to convenience, there's no question that a daily workout at home is easier on your budget than a costly gym membership. Besides the membership cost, working out at the gym might also include expenses for parking, gas if you drive, public transportation costs, or stylish workout clothing.


When working out at home, you don't have to commit to a class schedule or the operating hours at the gym. In fact, you can work out in shifts or break up your exercise routine if that's what works for you.


In your own home, you have total control of your atmosphere. You get to select the music you like without having to wear earbuds. Also, you can create an ambiance that enhances your workout. Perhaps best of all, a home workout allows you to adjust the thermostat to whatever temperature you want.


At the gym, you're bound to interact with other people. And sometimes that's not what we want. Working out at home gives you the freedom to get into your own zone without worrying about offending the well-meaning lady on the treadmill next to you who wants to chat. Equally important, there is no judgment when working out at home. You can wear whatever you want, and you don't have to worry about how other people think of you and your workout.


We're going to share some ideas below for easy exercises to do at home, but you can also tap into the vast array of online video exercises. With a plethora of internet exercise videos available, you can participate in your own private fitness class whenever you want.


The reality is exercise is messy. If we're exercising effectively, there is going to be some sweat. There's no way around it. At the gym, it's virtually impossible to not be exposed to germs from our fellow fitness enthusiasts. At home, you'll still sweat, but you only have to worry about your own sweat, giving you a more sanitary exercise experience.


One of the biggest benefits of doing easy workouts at home is saving time. You don't have to spend a lot of time preparing a gym bag, driving to the gym, parking, and changing. Also, you can take a quick shower after your workout without having to wait in line.

Importance of staying motivated for consistent workouts

The key to meeting your fitness goal is consistency and staying motivated. Working out at home leaves you with less wriggle room for excuses. For example, if you have to leave your house to exercise, it can be tempting to skip a day if the weather is cold or rainy. Or maybe you've had a difficult day and dread the thought of having to put on a smile and be around other people.

Home workouts give you an excuse-free zone. Best of all, you can fit the workout into your schedule, even opting for a few minutes of exercise here and there. After all, all you have to do is walk to your designated exercise area. And you never have to worry about your favorite exercise class being full.

To make sure you're staying consistent in your exercise routine, follow these tips:

  • Choose exercises you enjoy: You're more likely to exercise consistently if you're doing your favorite workouts.
  • Minimize distractions: Ideally, you’ll find a time and place to exercise with as few distractions as possible. If watching a TV show while exercising helps you be consistent, that's great. However, if any type of media distracts you, it may be best to turn it off before you start working out.
  • Do mini workouts to make it work for your schedule: The flipside of not being distracted by your laundry list is fitting your exercise into the rest of your schedule. Studies show that breaking exercise up into smaller chunks of time is just as effective as a long workout. For instance, instead of doing one 30-minute intense home workout, you can break up your workouts into three 10-minute workouts.
  • Block out exercise time: Mini-workouts don’t work in every situation. Some people benefit by blocking out time just for exercise. When possible, schedule your exercise time if your daily routine requires it. 

Importance of rest and recovery in the fitness journey

It's important to keep in mind that exercising at home has the same risks as working out at the gym, whether you're doing an intense home workout or following along with a relaxing yoga video. Also, just because you're working out at home doesn't mean you don't need a rest day.

Here are some reasons why it's important to put some emphasis on rest and recovery:

Are you ready to learn more about some of the best easy exercises to do at home? Read on.

1. Planking

Planking is great for doing at home, and offers many benefits, including working core muscles such as the abs, obliques, and transversus abdominis. Also, planking can activate related muscles like your hamstrings, glutes, and lower back.

In addition to working your core muscle groups, planking can also:

To do a plank, go to the floor and get into a pushup position. Then, raise up on your arms and hold your body in an in-line, straight position that resembles a plank of wood.

2. Walking up the stairs

Walking alone is a great whole-body exercise. However, if you have stairs either inside your home or outside, you've got the perfect exercise equipment built into your home. Best of all, when you walk up the stairs, you need no further exercise equipment.

When accumulated over the course of a day, stair climbing can make a significant contribution to your daily whole body exercise routine. Stair climbers have a higher aerobic capacity and are generally more fit. Taking the stairs twice a day can lead to about six pounds of weight loss in a year, according to Duke University researchers. The same study says stair climbing helps to build and maintain healthy muscles, bones, and joints.

3. Yoga

Dedicated yoga practitioners know how rewarding yoga or pilates can be, but the health benefits of this ancient and complex form of exercise are also well-documented by science and research. Most people who enjoy yoga love the vibe of a yoga class, but you can also do yoga at home thanks to the availability of yoga videos online.

If you don't have time to watch a yoga video, you can also practice some basic yoga poses. All you need is a comfortable spot to get down on the floor. A yoga mat makes yoga even more comfortable.

Beyond the yoga mat, yoga may also provide these benefits, according to Harvard Health:

  • Mindful eating
  • Better body image
  • Weight loss and maintenance boost
  • Fitness enhancement
  • Cardiovascular benefits
  • Increased overall quality of life

4. Pushups

In 2019, researchers studied pushups in male firefighters, and the study found these firefighters had a lower risk of stroke and heart attack. Pushups work many of the body's muscles, including the pectoralis minor, triceps, anterior deltoids, and core muscle groups. For this reason, pushups may improve overall body composition, which can lead to fat loss.

To do a standard pushup, assume a high-plank position. Then, raise your body up and down using your arms. Allow your elbows to flare out at 45-degree angles.

Knee pushups can be as effective as traditional pushups. Additionally, knee pushups allow you to build up strength before you attempt a standard pushup practice.

  1. From your knees, get into the high plank position.
  2. From your head to your knees, maintain a straight line, bending your elbows as you lower yourself to the floor. Maintain the 45-degree angle with your elbows.
  3. To start, push back up.

Other types of pushups include wall pushups, incline pushups, decline pushups, weighted pushups, and one-arm pushups.

5. Dance

One of the most fun ways to exercise is dancing. In addition to the positive physical aspects of dance, studies show dancing has psychological benefits. Moreover, a study published in Sports Medicine demonstrated that structured dance of any type is typically as effective as other physical activity types.

When working out at home, you can literally dance like no one is watching because if you're home alone, no one is. Dance along to your favorite playlist, or find some fun dance exercise videos online.


High-intensity interval training (HIIT) isn't just for the gym. Multiple studies have shown the effectiveness of HIIT exercises for both fitness and cardio benefits. The good news is you can do most HIIT exercises at home without equipment. These include:

  • Pushup
  • Burpee
  • Squat with overhead press
  • Russian twist
  • Mountain climber
  • Jumping jack
  • Bent-over row
  • Kettlebell swing
  • Lunge
  • Plank and plank jack

7. Shoulder presses

With shoulder presses, you can strengthen your shoulder muscles while also increasing their size. This includes the triceps. Shoulder presses help when you want to improve your ability to perform everyday tasks, such as placing items on an overhead shelf or putting dishes away in a high cabinet.

If you want to add shoulder presses to an intense home workout, you'll benefit from either a dumbbell shoulder press or a shoulder press machine. However, you can also use small dumbbells to do basic shoulder presses.

Simply put, an overhead press is a movement in which you push resistance over your head. You can achieve this in a few different ways:

  • One hand at a time
  • Both hands at the same time
  • A single barbell you hold by both hands
  • A free weight not attached to a piece of equipment in each hand

8. Tae Bo

Tae Bo incorporates taekwondo and boxing, hence the abbreviated name "Tae Bo." This unique exercise routine enjoyed its heyday in the 1990s when exercise guru Billy Blanks reached millions of fitness enthusiasts and beginners with VHS tapes. Tae Bo was specifically designed for a home workout, and it remains one of the easiest ways to get into a solid cardio workout routine in the comfort of your own home.

You don't have to dust off that old VCR in your attic to get back into Tae Bo. Thanks to the internet, you can find countless videos online to follow along with. If you want to enjoy the comfort of home while also engaging with others, some Tae Bo enthusiasts connect via Zoom to enjoy a good workout.

9. Squats and lunges

Squats are a functional exercise that can help prevent injuries, boost your calorie burn, improve your posture and balance, and strengthen your core. Specifically, squats can help power you through essential daily tasks that include stair climbing, walking, carrying heavy loads, and bending. Squats also support back muscles.

A fundamental movement pattern, squats require muscle and joint integration. Primarily, squats target these muscles:

  • Quadriceps
  • Gluteus minimus, maximus, and medius
  • Adductor (groin)
  • Hamstrings
  • Calves
  • Hip flexors

If you have knee injuries or pain, you can still do squats. Consider chair squats.

  1. Stand with your feet shoulder-width apart in front of a chair.
  2. Bend your knees and hinge at the hips, lowering down and back until your bottom makes contact with the chair. Keep your arms extended in front of you.
  3. Use your heels to push up and return to the start position.

Utilizing Evidation to track progress and stay motivated

Building some of the exercises we listed into your daily workout at home can be either your regular workout or an occasional alternative to going to the gym. Using the Evidation app and platform will help you stay motivated as you track your progress.

Evidation can connect to your favorite fitness apps, including apps such as Fitbit, MyFitnessPal, Apple Health, Runkeeper, and more. With these apps, Evidation can help you track many of your health stats, including heart rate, steps taken, and exercise. Download the app today to learn more and start tracking your fitness journey.

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