• Can you get an effective workout at home?
  • Do you need to lift weights?
  • What do you really need to get fit?

kim pearson

I am often asked whether someone can get an effective workout at home without any equipment.  The answer is YES! Aside from the numerous workout videos that are available, you can get a great workout in right in your own living room, with no equipment.

Any workout that has the five essential elements of fitness below will get you in shape. Just follow these basic principles:

THE FIVE ESSENTIAL ELEMENTS OF FITNESS

A effective fitness program has five components, all of which you can do at home:

  • A warmup.
  • A cardiovascular (aerobic) workout.
  • Resistance (strength-building) exercises.
  • Flexibility moves.
  • A cooldown

A warm-up could be an easy walk outside or on a treadmill, or a slow pace on a stationary bike. For the cardiovascular portion, walk or pedal faster, do step aerobics with a video, or jump rope — whatever you enjoy that gets your heart rate up.

The resistance portion can be as simple as squats, push-ups and abdominal crunches. Or you could work with small dumbbells, a weight bar, bands or tubing.

Increase your flexibility with floor stretches or yoga poses. And your cooldown should be similar to the warm up.  Cardiovascular work at a low level to bring the heart rate down to a resting state.

You can do strength work in same workout as your aerobic work, or split them up. Just be sure to warm up and cool down every time you exercise.

If you’re short on time one day, increase the intensity of your workout. Instead of your usual 45-minute ride on the stationary bike, choose a harder program for 25 minutes and really push yourself. Choose the hilly walk in your neighborhood, or jog instead of walking.