8 Fitness Tips for Exercising at Home without Equipment
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8 Fitness Tips for Exercising at Home without Equipment
1.Set a Time
2. Create a Plan
- Monday: Cardio
- Tuesday: Lower body work (from the glutes down)
- Wednesday: Cardio
- Thursday: Upper body work (from the chest up)
- Friday: Core work (strengthening your abs)
3. Choose a Workout Space
4. Add a Fitness Partner
5. Incorporate Music
6. Start a Progressive Walking Routine
7. Use Weight Alternatives
Just because you’re exercising at home without equipment doesn’t mean, you can’t improvise. Take a quick scan around your home and you’re sure to find a few items you can use in the place of traditional gym weights. Heavy lifting is fine for some fitness buffs, but using light weights will still help you get stronger and burn more fat. A couple good alternatives for dumbbells are canned goods and unopened bottles of wine. A 15 ounce can of veggies weighs about 1 pound and a unopened 750 ml bottle of wine weighs between 2.5 – 3 pounds. Replace heavier weights like kettlebells with a bottle of laundry detergent or gallon jug of water. You can fill the water jug with the amount of water needed for your desired weight.
8. Join a Virtual Fitness Class
There are wonderful ways to stay fit at home with virtual fitness classes. Some fitness studios are adjusting to Coronavirus stay home orders by taking their classes online. Fitness instructors are using apps like Zoom as well as Facebook and Instagram live. At NOVA Bariatrics and Minimally Invasive Surgery, we work in partnership with the experts at Virtual Health Partners (VHP) to give our patients access to their state of the art fitness platform. Through VHP, our patients have 24/7 access to:
- Live & pre-recorded
- fitness classes
- Nutrition appointments
- Healthy recipes
- Life (Behavior) Coaching
- Support Groups and more
9. Join a Virtual Fitness Class

- Live & pre-recorded
- fitness classes
- Nutrition appointments
- Healthy recipes
- Life (Behavior) Coaching
- Support Groups and more
Before beginning any workout routine, always consult a physician.
