Exercises You Can Do at Home

November 30, 2023by The Line Method

Constant movement is the key to good physical and mental health. Humans are born to move, so staying active not only keeps us in good shape but also improves our mood.

Experts say people should do either 75 minutes of intense physical activity or 150 minutes of moderate-intensity exercises a week. People often get busy with work or their families and find it difficult to get to a gym.

The good news is you don’t need to go out to stay fit, though. There are numerous exercises you can do at home that only need your body weight. Other activities, however, might require you to invest a little in equipment. But there’s no denying the result will be worth it. Here are some of the best ways to stay active at home:


Yoga is one of the best exercises you can do at home. It doesn’t require a lot of space. You probably take up more space when you’re sleeping. You also don’t need any equipment. While a yoga mat is a good investment, you don’t need it to do the exercise. A thick towel or sheet is enough.

Anyone can do yoga, regardless of age, gender, and body type. Doing yoga every day is an effective method of burning calories and fat. Yoga uses all of your body’s muscles, and the asanas will get you sweating in minutes. You can burn about 400 calories doing Hatha Yoga for an hour. Yoga can also tone your body and make it stronger. It does wonders for your mental health as well. Focusing on your breathing makes you calm and relaxed.


Calisthenics is one of the exercises you can do at home. It uses the individual’s body weight and trains the major muscle groups.  Some examples of calisthenics are crunches, squats, planks, and pull-ups.

You don’t need a fancy workout routine here. One routine can consist of a bridge, chair squat, knee pushup, stationary lunge, forearm plank, and a bird dog. You can do two sets of 10 to 15 reps for each exercise. Give yourself a minute of rest between moves.

Calisthenics is for everyone, even those with comorbidities. Studies indicated that doing calisthenics can prevent the decrease of skeletal muscle volume among those with type 2 diabetes. People with chronic obstructive pulmonary disease (COPD) saw their respiratory muscles get stronger. Calisthenics can improve your posture as well.

Jump Rope

Jumping rope is another activity you should try. It’s one heck of a calorie burner.  A 30-minute stint at jumping rope will burn 340 calories. You have to run a mile in eight minutes to match that.

Jump rope only needs one piece of equipment you can purchase for less than $20. You also don’t need a large area. A 4×6 foot area and 10 inches of clear space above your head are enough to have fun and keep healthy. But make sure you choose the exercise surface carefully. Don’t jump on asphalt, carpet, concrete, or grass. An exercise mat or wood floor is better.

Strength Training

If you want to burn calories, boost your metabolism, and build lean muscle mass, strength training is the way to go. Also called resistance training or weight training, it’s a critical component of any fitness routine. A session that runs for 30 to 45 minutes long two to three times a week will show results quickly.

These exercises force you to move your body against certain types of resistance, like free weights (ex. dumbbells) or resistance bands. If you have money and space to spare, resistance machines will be a good investment. However, you can still do strength training even without the equipment.

You can use several items at home as substitutes for dumbbells, resistance bands, or cable machines. For instance, a towel works well as a slider, while laundry detergent bottles or milk jugs work as a kettlebell. You can also utilize a chair when doing a tricep dip or the stairs as a cardio machine.

There’s a myriad of exercises you can do at home. Aside from the health benefits, it saves time since there’s no need to travel to the gym or wait for a machine. You don’t need expensive equipment to burn fat. You can also work out anytime and in the privacy of your home. The fact that you’ll be safe from COVID-19 is a big bonus.

Get Healthy

Staying healthy in the comfort of your home is easy with The Line Method. We are a family-owned business dedicated to helping people achieve their fitness goals. Our rowing coaches are the best in the industry and will guide you whether you’re in our group class or participating remotely. You can call us at 202-318-8801  or email us at info@thelinemethod.com and let’s get started.