Once the temperature drops, all my motivation to get outside and stay active plummets. I’m not brave enough to commit to running or biking in frigid weather. Maybe you are. Props to you. But for all those cowards like me, now is the time to turn to indoor workouts. If you have dedicated space and machinery to outfit yourself with a home gym, this article probably isn’t for you. We’re here to help folks with small living spaces tackle easy at home workouts.
What Do I Need?
In the past, we’ve rounded up some of our favorite workout and home gym equipment that is compact enough to handle small spaces. These tools are great for indoor workouts but we want to get even simpler. Really all you need to get a good at home workout is a little time and creativity. Block out anywhere from 10 to 30 minutes of your day for a good exercise. And create a little space for yourself by shifting around some furniture or even just clearing out a little space near your bed.
If you do want to pick up a few inexpensive pieces of workout gear to improve your at home exercises, we’d suggest getting:
- Yoga Mat – If you don’t want to scuff up floors or lose traction, a cheap yoga mat is a great tool for indoor workouts.
- Jump Rope – Get your heart rate up without taking up too much space. Jump ropes are cheap, durable, and portable so you can bring your workout on the go.
- Dumbbells – A cheap set of 5 or 10 lb. dumbbells can upgrade any simple workout. Plus, they won’t take up too much space – simply keep them in a closet or even under your bed until you want to do a few lunges or push-ups.
The Best At-Home Workouts For Winter
Planks – A simple yet effective way to work out your whole body at home. Keep your elbows and forearms on the ground and rest on your toes keeping your body straight. Hold this position for at least a minute at a time.
Bicycles – Lay on your back with your legs in the air. Keep your knees bent and pump your legs like you’re riding a bike. Keep that up for at least a minute.
Squats – Keep your back straight and legs shoulder-width apart. Bend your knees and dip down to knee height and then back up. Do these in sets of ten. Pro tip: add weights like those dumbbells you picked up or use something heavy like a coffee table book.
Lunges – Stand straight up and step forward with one foot landing with your knee bent over your toes. Drop your back leg down with your knee just over the floor. Come back to a standing position. Repeat this on both sides in sets of 10 and add weights as you’d like.
Push-Ups – Don’t mess with a classic. Drop down with your hands firm on the ground and rest on your toes. Mix things up with some weights or hey try some one-handed push-ups. Do these in sets of 20.
Dips – Again, a simple exercise anyone can do at home. Simply grab a chair and sit down. Slide your butt off the chair while you use your arms to hold yourself up. Bend at the elbow and drop down towards the floor. Straighten yourself up. Do these in sets of 20.
Jumping Rope – Yes you’ll need a jump rope but this is a great way to get your blood pumping and get your heart rate up. Go as fast as you feel comfortable but try to keep it going for at least 5 to 10 minutes at a time.
Jumping Jacks – Another classic, easy at-home workout. No equipment needed. Do these in 1-minute intervals.
The Best At Home 10 Minute Workout
Short on time but want to get in a decent indoor workout? We can help with a simple yet effective 10 minute workout that won’t take up too much space in your home. If you have the time consider repeating to get up to 30 minutes a day. But, if you want an easy full-body workout to get you started, this is it.
- Jumping Jacks – Start with some easy cardio and do a minute of jumping jacks.
- Push-Ups – Drop down and start with three sets of 20 push-ups. Take about a minute or two with these.
- Planks – Do two sets of plants at a minute each.
- Lunges – Get up and do two sets of lunges, 10 on both sides. Add in some light weights. This should take about two minutes.
- Dips – Grab a chair and do 2 sets of 20 dips. Again, take about two minutes with these.
- Jumping Rope – Wind down with about a minute of jumping rope at your own pace.
Other At-Home Workout Ideas
In addition to some of the strength workouts explained above, there are some great yoga and stretching workouts you can try out from the comfort of your living room. YouTube has some great free yoga lessons that you can try.
Also, try mixing up workouts like committing to a brief 10-minute workout solely focused on cardio or core strength. Change these up every day.
Most importantly, try to develop a daily routine. And, if you can, brave the outdoors even for just a brief walk around your neighborhood.