Who says you have to head to the gym to get a great workout? Supplement, or even skip your public practice for an at-home workout that keeps you on track for results.


Go back to the basics

Remember the PE moves from days gone by? Dust them off again to burn calories and boost your heart rate. Modify this set based on your fitness level. 


  • Jumping jacks
  • Push-ups
  • Lunges
  • Squats
  • Plank
  • Bridges
  • Jump rope
  • Side plank


Beginners can start with ten of each and include a 30-second rest between each exercise. As you build strength and stamina, increase the number of reps and maybe even reduce rest time.


Bring in some equipment

Spring for a kettlebell and swing your way to a fitter body. Here’s how to do a basic swing:


Start with your feet shoulder-width apart with knees slightly bent and toes pointed slightly out. Use an overhand grip to grasp the weight with both hands between your legs. Hinge slightly forward, bend your knees and with an arch in your lower back bring the weight between and behind your legs toward your bottom. Straighten your legs and swing the weight forward to chest height with chin level. Continue swinging by dropping the weight between your knees toward your bottom and returning it again to chest height. 


Start with a lighter weight until you feel confident in your form. You’ll avoid injury when you set yourself up well to start. Build weight and add time as you master form and build fitness.


Run stairs

If you have a set of stairs in your home, try this workout. Run up the flight and do 10 jumping jacks, lunges or squats. Run down the stairs and do 10 sit-ups, push-ups or one-minute of bicycle crunches.


Tune into tech

Find your favorite online or tube instructor and get your workout on in the comfort of your own home.


Mix up your routine to stay engaged and avoid injury. Aim for at least 30 minutes every other day to start. You should begin to see some changes and improvements in about 6 to 8 weeks. For example, you may find you have more energy and feel less winded. You may even notice some muscle definition beginning to show. Stay with it. Consider keeping a workout journal to chart your progress and celebrate milestones. You’ve got this!