Fitness & ExerciseHealth & Beauty

Trying To Avoid The Gym? 6 At Home Workout Alternatives To Keep You Fit Without The Gym

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By Aimee

Getting burned out at the gym? You’re not alone — gym workouts can get stale.

Things like having to commute to the gym, changing clothes when you get there, and paying in advance each month (even if you don’t actually go sometimes) can all add up to gym burnout!

Sound familiar?

I’m choosing the at home workout regime instead — because I’ve got a mild case of gym-phobia. Mild in the sense that I’ll go if I have to, but I much prefer working out at home.

a home workout routine is a great alternative to a gym workout

Gym workouts can become so much of a hassle that you get to a point where you just can’t face another day at the gym.

Creating a home-based workout routine will give you a number of other ways to stay fit. And the best part: you don’t have to buy any expensive workout equipment to get fit at home!

These are 6 of the best home workout ideas that will renew your interest in working out and provide you with an alternative for the gym.


#1 – Do Yoga At Home

Yoga is an ancient Asian method of maintaining health and longevity.

at home workout yoga

Since I work from home, I can get stuck in a sedentary routine. So every few hours, I’ll get up from my work space, turn on some music or a YouTube video, and do 20 to 30 minutes of yoga.

Here are some benefits I’ve found to doing yoga at home throughout the week:

  • Offers a burst of energy — because yoga increases blood flow.
  • Builds muscles, strength, and flexibility — and it’s great for alleviating aches and pains.
  • No injuries thus far — no harmful repetitive movements that are hard on the body.
  • Lowers stress levels — since yoga is helpful for dealing with stress and anxiety.
  • Improves your spiritual well-being — and my mindfulness practice.

Yoga gets my creative juices flowing. And I don’t have to change my yoga clothes, drive anywhere, pay anything, and I can resume my other activities as soon as I’m done!

Here are the top 5 yoga poses that will slim you down the fastest.


#2 – Dance The Weight Off

Time to dust off your old cds (o.k., maybe that’s just me, but I love my “vintage” Prince and Paul Oakenfold music) or download your favorite hits on your iPod to get your dance on — in your living room!

one of the best at home workouts is dancing

In order to lose weight or maintain weight loss through dancing, you should start your at-home workout dance regime with a 5-minute warm-up and a 5-minute cool down with 20 minutes of cardio dancing in between (at least 4 to 5 times a week).

The most popular dance styles for weight loss are:

  • Zumba — contains a mix of aerobic steps that helps give your body a complete workout.
  • Belly-dancing — great for tightening the muscles around your waist.
  • Salsa — helps your body to become flexible and it also helps you shape-up your lower body.
  • Hip Hop — energetic moves make you sweat and gives your body a thorough workout.

A 30-minute aerobic dance workout can burn about 300 calories.

You can even download dancing apps on your smartphone, or turn your game console into a fitness machine by downloading some Wii dance games.


#3 – Grab Your Bicycle & Ride

On average, 1 in 3 Americans own a bicycle. While this sounds high — most of those bikes rarely even get used.

workout at home riding a bicycle

Riding a bike improves your lung function and increases your lower body strength and balance.

Ready to hit the road? Download some of the best cycling apps before you head out.

If you live in a climate that prohibits year-round cycling for exercise, consider purchasing a stationary bike that will allow you to add cycling to your home workouts on a regular basis — regardless of the weather.

Follow these tips to make your at-home cycling workout the most beneficial:

  • Have the machine set with enough resistance — so it’s not too easy.
  • Sprint when necessary — which can make for a great interval workout.
  • Mix up the pace — which challenges your heart and lungs.
  • Try an indoor cycling app — like Zwift — to prevent boredom.

Check out the best indoor obikes, along with Consumer Reports’ buying guide before you decide on an exercise bike.


#4 – Go For A Run

Running is still one of the most effective exercise methods you can use to lose or maintain weight.

simple home workouts can include jogging running or walking

The human body was designed for walking and running. The movements involved in these activities benefit your body in many ways:

  • The aerobic activity when running dramatically improves lung function.
  • The repetitive muscle movements increase strength and endurance.
  • Running improves your overall muscle coordination, balance, and flexibility.

However, because running is such a rigorous workout, there are some precautions you should take.

For starters, you should always:

I’ve always loved running.

The best thing about it is it can be done anywhere at anytime. I love lacing up a pair of shoes and running out the front door — when I’m at home or traveling.

Here’s a helpful guide to start running (or walking) on your own.


#5 – Resume A Favorite Sport

Whether you enjoy a rousing game of tennis or an active morning of soccer, spend some time at your favorite sport to use muscles in a different way and improve your aerobic performance.

home workout tennis

Even though it had been a couple decades since I’d been in the batters box, I joined a co-ed softball league last year. I actually did ok and had fun while I was at it.

Before you join a team or dream about your high school football days, do these things first:

Here are the top 10 calorie-burning activities worth considering.


#6 – Hire A Virtual Fitness Trainer

Ask anyone who’s tried both in-person and online personal training, and I bet they’ll tell you there are definite advantages to both.

skip your gym workout for a virtual fitness trainer

If you’re a beginner or someone who enjoys face-to-face interaction and/or a set structure, then in-person training is probably best for you.

But if you just need a little nudge or some extra expertise, an online trainer is a great way to make your investment last a lot longer.

The biggest advantage lies in both the affordability and flexibility since the sessions aren’t done in-person, the client can choose the best time to complete the workouts. Plus, clients can choose to do the workouts at home using the equipment they have available. The cost is typically significantly less too. Source

Here are some things to consider when using an online fitness trainer:

  • Check prices — online personal training fees range from about $5/month to over $150/month.
  • Privacy — in the privacy of your home, with your own equipment, and on your own schedule.
  • Support — can you cancel at anytime? talk to your trainer? chat with other participants?

Here’s how to find a virtual fitness trainer in your area.


These 6 options provide good alternatives when you’re burned out from frequent gym workouts or you simply have no interest in hitting the gym.

They still offer all the benefits to your physical well-being, and yet they can refresh your mental viewpoint by providing engagement in a new activity.


More Tips For Planning Your At Home Workouts

In addition to the links I’ve included above, here are some other resources to help you plan your at home workouts without always needing to rely on a gym to hit your fitness goals: