Buzz
Home workouts remain a fantastic and safe option during the ongoing pandemic. However, not everyone has access to a fully-equipped home gym. Even with just a few dumbbells or a set of resistance bands—or even without equipment—you can still find workouts that fit your needs. Here are some of the best suggestions based on what you have available.
If you have no equipment at all
Let’s begin with the essentials: you have absolutely no equipment. What kinds of workouts can you do? Quite a few, actually. There's an entire chart of bodyweight exercises here. Some pulling movements require a pull-up bar, but you can improvise with chairs or a door frame for others. Here’s a guide to creating your own bodyweight workout and additional information on how you can make significant progress with just bodyweight exercises. And when you’re strong enough that basic push-ups no longer challenge you, take a look at these advanced exercises.
If you own a pull-up bar
If you have a bar that you can hang in your doorway or access to a bar at a nearby park or fitness trail, you can incorporate pull-ups into your routine. Not able to do a pull-up yet? Don’t let that discourage you. There are methods to make pull-ups easier, and exercises that can help you progress towards your first pull-up. Finding it too easy? Discover ways to make pull-ups more challenging.
If you have dumbbells available
Hand weights are still effective weights. Small dumbbells can be utilized for upper body lifts, and you’ll still see strength improvements if you’re able to lift them long enough to tire out your muscles. Larger dumbbells can provide an extra challenge for bodyweight squats, step-ups, and lunges. Here’s a guide to dumbbell exercises, and here’s a simple workout you can try with a pair of dumbbells.
If you have access to resistance bands
Resistance bands offer excellent value for your money, providing substantial resistance, especially if you invest in a heavy-duty pair. Here’s a list of exercises, along with a collection of videos for classic exercises like bicep curls, adapted for resistance band use.
If you have a sandbag
Sandbags can be a bit tricky to handle, but that’s part of the challenge. You can create your own sandbag or purchase a durable empty one from a fitness supply store. Once you have the bag, fill it with affordable playground sand ($4 for 50 pounds), and you’ve got yourself a decent weight. Use a medium-heavy one for toss-and-chase or sandbag cleans; opt for a heavier one for deadlifts, carries, and awkward front squats.
If you own a bicycle
A Peloton isn’t the only way to enjoy a cycling workout. If you have a bike, you can use it for more than just getting from one place to another. Check out these programs designed to boost your fitness while cycling outdoors, and visit our tips on how to transition to outdoor cycling if you’re more accustomed to stationary bikes.
And if you do have an outdoor bike, all you need is a $100 trainer to turn it into an indoor bike. Watch our video to learn how to set up a system that allows you to follow Peloton videos at a fraction of the cost of a dedicated machine.
If you have running shoes
You don’t need expensive running shoes, as long as the pair you have feels comfortable while running. (We’ve got some tips on selecting your ideal shoes here.) Check out our tips for getting started with running, and pick your route. If you want to try Couch to 5K, here’s what you need to know. The main takeaway? Run slower than you think.
Alternatively, you can run by feel: go until you feel like walking, and then walk until you’re ready to run again. There’s no wrong way to run as long as you build up gradually and avoid injury. You can even combine running with weightlifting, which is fantastic because both cardio and strength training are beneficial for your body.
