Have you ever heard someone say, they’d like to workout, but they don’t have time to go the gym?
Well, welcome to parenthood! This is a common problem most parents experience because once you have children your time exponentially decreases.
It’s very difficult to find an extra 30-45 minutes just to get to the gym and back. Think about the effort it takes just to get to a gym.
First you need to pack what you need, maybe 5 minutes. Then you need to drive there, maybe another 10 minutes. You probably have friends at the gym, now you’re spending 10 minutes “catching up” and sharing photos. When you’re done, you need to drive 10 minutes home.
That’s 35 minutes! When you have a family those 35 minutes are precious.
So you need to be strategic when it comes to exercising once you have children. You can’t just go to the gym on your way home.
However, what if I told you, you don’t need to go to the gym to workout!
Although I train for triathlons, I complete 80% of my training in or around my house. You may not want to complete a triathlon, but chances are you would like to get in better shape.
Now we know you have the time to exercise, it’s just figuring out what to do.
To do that, let’s explore the best exercises to do at home.
Best Exercises to Do at Home
No Cost Exercises
Some of the best exercises to do at home cost absolutely nothing and you probably know how to do most of them. We were typically taught these exercises in school.
Here are some of the best exercises to do at home with links to show you how to do each exercise.
- Chair Dips
- Box Jumps on Stairs
- Jumping Jacks
- Mountain Climbers
- Shadow Boxing
If you still don’t know what to do, try this set of exercises at home:
As Many Rounds as Possible (AMRAP) in 25 minutes:
The best part of these exercises is you can create your own workout. If you pick five or six different exercises from this list, you will get a full-body workout without the cost of gym membership or CrossFit gym.
A few years ago, I never would have given yoga a second thought. Now, I couldn’t imagine NOT doing yoga a few times a week. It really is one of the best exercises you can do at home in your living room.
According to American Osteopathic Association, implementing a regular yoga routine can give you physical and mental health benefits.
- Some physical benefits of yoga include:
- Protects from injury
- Improved muscle strength
- Increase flexibility
- Helps with athletic performance
Yoga can also help you manage stress. Typically, you are focusing on breathing as you are doing yoga, this helps with your mental wellness.
I can attest to both the physical and mental benefits of yoga. As I mentioned, I compete in triathlons and since I have implemented yoga into my life, my body has never felt better. It also helps to clear my head.
There is no way I could teach Yoga and I would probably be laughed out of a Yoga studio, but I have spent hours following along on YouTube. Every time, I do yoga I feel my body feels good.
Here are my top two favorite YouTube Yoga Channels:
This technically isn’t at home (unless you have a treadmill), but it is around your house. Seriously, running is one of the best things you can do in life.
There are so many people who tell me they can’t run, but I think they don’t want to run.
At any rate, running is one of the best forms of exercise. I could list the endless health benefits, but I think we all know running is good for your mental wellbeing, heart, and body.
Since I travel for work, I log hundreds of miles on hotel treadmills, but there is nothing better than running outdoors with the sun in your face and being with nature.
Anyway, if you are having trouble running, then I suggest two things:
- Get the Couch to 5k App – Personally I have never used the app, but I have been running long enough to know this works! It will help you get up and running a 5k in about 8 weeks. I see people all over Instagram raving about how well this works.
- FitBit Iconic – I wear a Garmin because it is the best watch for Triathlon training, but I think FitBit watches are top-notch and usually less expensive. You need a watch because when you run; you need something that will track your mileage and your heart rate. Plus, the FitBit has the best user interface on the market.
Exercises with a Small Investment Cost
We all know you can spend thousands of dollars on weight machines, bow flexes, and treadmills. However, I will discuss a few the exercises at home that will be a little investment.
Kettlebells – $50
If you get one or two kettlebells, you have enough weights to get jacked. There are literally dozens of exercises you can do with just one kettlebell that will get workout your entire body.
To start Kettlebell training, I suggest 33 Kettlebell Exercise from Beginner to Advanced by gb Personal Training.
Pull-Up Bar – $30
We have all seen those pull-up bars that attach to your door – WARNING: Don’t buy those! There is a high probability you will fall and hurt yourself, plus they aren’t far enough off the ground.
Instead, buy this pull-bar instead. This you will have to mount it into your wall (make sure you mount it into studs high off the ground). It is more stable and it will feel more natural.
I use my pull-up (and so do my kids) for an exercise call Nickles & Dimes.
A few years ago, I read Jesse Itzler’s book, Living with a Seal, and I learned about this bad-ass exercise and it was on the best exercises to do at home. Plus, it only takes 10 minutes.
First, set a timer for 10 minutes. Then every minute, you do 5 pull-ups and 10 push-ups.
It may not sound difficult, but it took me three consecutive days and a sore upper body to complete a full round.
If you combine this simple workout with the boxing workout above, you’ll be a lean, mean parenting machine.
Small Trampoline – $50
Personally, I don’t use my trampoline often. Let’s be honest there are only so many hours is in the day, but I have done my research and jumping on a small trampoline has a ton of health benefits, plus your kids will think you’re the best when you roll that thing into your house.
Some ways a trampoline will help you is:
- Fun way to exercise
- Low impact
- Increase lymphatic flow in the body
- Strengthens skeletal system
- Helps detox the body
- Improves balance and posture
To learn what to do and the all benefits of rebounding on a trampoline, check out this article by Dr. Axe.
Jump Rope – $20
You remember jump roping in school. The good news is the benefits of jump roping in school are just as good then as they are now.
Honestly, you probably know all you need to know about jump roping. All you need to do now is grab a jump rope.
Weight Bench – $50
When I originally purchased my weight bench I used solely for lifting weights. Little did I know there were several exercises I could do on the bench.
Some exercises I use my weight bench for include:
- Decline push ups
- Bench dips
- Box jumps
- Hop over
- Step ups
- Leg lifts
To get a visual of some of these exercises, check out the Top Six Exercises Using a Weight Bench by MiraFit.
Beach Body on Demand
If you can afford to spend a little money and you need someone to tell you what to do, then I highly suggest BeachBody on Demand. This is the gold standard when it comes to the best exercises to do at home.
Imagine never leaving your house, but it looks like you live in a gym. That’s what BeachBody on Demand can do for you.
You can get an entire year’s membership to BeachBody on Demand for $99.
Heck, many gym memberships cost $99 a month.
A few years ago, I subscribed to this program and absolutely loved it.
You get access to over 700 workouts and some their top programs that include:
- 80 Day Obsession
- 21 Day Fix
- 22 Minute Hard Corps
- Insanity Max:30
You can stream on your TV (through Apple TV, Amazon Fire, or Roku), on your computer, or favorite mobile device. Whether you are a homebody or travel often, you will never have an excuse not to workout.
As you can see, there really isn’t an excuse to not workout. There are plenty of tools, you just need to find 30 minutes a day!
What are your favorite exercises to do at home?