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Working Out At Home


Staying active from home can be challenging, but it is not impossible. The best part about exercise is that you do not have to go to a gym to get it done; the world is your gym. Whether it is going for a quick walk around town or doing whole body workouts, you can get an adequate amount of exercise right in your living room.

The American Heart Association recommends that an individual get at least 150 minutes of moderate-intensity physical activity a week. This breaks down to about 30 minutes a day, Monday through Friday.

Examples of moderate-intensity physical activity would be taking a brisk walk, riding a bike, or even yard work and mowing. If you are looking for more vigorous-intensity physical activity, you only have to perform 75 minutes of this per week. Vigorous-intensity activities include running, walking on an incline or even jumping rope.

Again, you do not need to go to the gym to get a good workout in. You are able to do the simplest full body exercises with minimal equipment anywhere.


When putting together exercises, you can follow the FITT principle: Frequency, Intensity, Time and Type. Frequency is how often you are going to be performing an exercise. Intensity is how hard you are going to work out (refer to that moderate-intensity and vigorous-intensity that was mentioned earlier). Time is going to be how long you are going to perform the exercise. Type is what kind of exercise you are performing. Whole body exercises and plyometrics (involves jumping or an explosive movement) are the best exercises to perform at home because they require minimal equipment.

The following are a few whole body and plyometric exercises you can do in your home. Every workout can be modified to fit your personal abilities and your personal goals.

Workout #1:

25-minute running clock


50-40-30-20-10 (descending reps - do 50, then 40, etc.)
Jumping Jacks
Chair Dips


Immediately into:

 10-20-30-40-50 (ascending reps)
Straight Leg Sit-ups
*After Each Set Complete a 1-minute Plank (5 total)


Immediately into:

Alternating Lunges with the remaining time


Workout #2:

Every 60-seconds complete 1 Round of:
4 Burpees
8 Air Squats
12 Crunches

Repeat for 10 minutes for beginner
Repeat for 15 minutes for intermediate
Repeat for 20 minutes for advanced


Workout #3:

1 Inch Worm Walk Out
5 Push-Ups
10 Mountain Climbers

Perform as many rounds as possible in the amount of time that you choose.

Repeat for 10 minutes for beginner
Repeat for 15 minutes for intermediate
Repeat for 20 minutes for advanced

All of the exercises listed above are whole body exercises, meaning they target many muscle groups at once, as well as exercise your cardiorespiratory system. You can perform all of these exercises in your home and they require no equipment.

Maintaining Motivation at Home

Working from home can really hinder your motivation to get in some physical activity, especially if you are out of your old routine. Here are a few tips to help maintain that motivation.

  1. Stick to your old routine. If you were accustomed to working out at 6:00 a.m., continue to wake up and get your workout in at that time. Your body has acclimated to performing activity at that time, therefore you should stick to it.
  2. Schedule your workout time. If you plan your day during your morning coffee or the night before, add exercise into your daily routine. Having something planned or scheduled makes it easier to actually follow through with it, rather than just finding an opportunity throughout the day.
  3. Give yourself a goal. If you set a goal for yourself, there is a higher chance that you will follow through with it. Whether that goal is to get 10,000 steps in a day or to perform 25 minutes of vigorous activity, you will find that setting a goal is going to keep you motivated to accomplish it.


Overall, some physical activity is better than no physical activity. Even if it is just taking your dog for a walk or doing some crunches during the commercials of your favorite show, engage in some type of physical activity throughout your day. This is not only for the physical benefits, but also the mental benefits. Our bodies are built to perform daily exercise for us to have good quality of life. In the end, that should be our ultimate goal.



olivia yandel

Olivia Yandel, originally from Kiowa, Kans., graduated from Northwestern Oklahoma State University in 2014 with a bachelor’s degree in Health and Fitness Management. Yandel served as a recruiter in the Recruitment Office for three years. During that time, she earned her master’s degree in Adult Education and Administration with an emphasis in Sports Administration. Yandel currently serves as the Assistant Director of the J.R. Holder Wellness Center and is the Student Life Coordinator on campus.

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