Don't Have Time for the Gym? Get in Shape at Home with these Exercises

08 January, 2019
Are you still stuck in a sedentary lifestyle? There aren't any more excuses left! Step up to the challenge and try these exercises at home. Discover how good it feels to be in better shape both physically and mentally.

Work responsibilities and the general lack of time make the perfect excuses for going about with a sedentary lifestyle. Despite the warnings we hear about inactivity, some of use still fail to make a little time for physical exercise. Did you know that you can even get in shape at home.

The problem is that many people put more priority on other activities, or they might think that they need to go to the gym in order to get in shape.

In truth, you need discipline and a change of mentality to start exercising more so than special tools.

Actually, by dedicating just a few minutes to exercise, you could finish a complete training routine to combat excess weight and strengthen your muscles.

In this article, we’d like to share a simple plan that, in addition to taking up little time, can fit in any room at home.

Interested? Let’s begin!

At-home exercise plan

The plan we’re here to talk about today is based on exercising in intervals at maximum intensity.

In other words, instead of exercising for longer than an hour, we’re going to exercise for only 15 tor 20 minutes at max level.

Although we should aim to invest more time at the beginning and start slow, the idea is is to make the most of our time as much as we can once we build up more physical resistance 

Also read: 11 Unbeatable Exercises for Stronger Arms


Get in Shape at Home

This cardiovascular activity is perfect for warming up before starting the more demanding exercises.

  • Jump the rope 50 or 70 times (as much as you can).


Squats focus on working out the zones of the lower parts of the body: your buttocks and legs.

However, squats are also great for burning fat and building physical resistance.

  • Standing with your legs separated at the width of your shoulders, bend your knees and lower your bottom.
  • Make sure that you’re not leaning over the tips of your toes as you’re squatting.
  • Slowly return to the initial position.
  • Do 3 sets of 15 reps.



There are a lot of positions for working out your abdominal muscles. However, to exercise simply and effectively, we suggest “the bicycle” workout to get in shape at home.

  • Lay flat on your back with your hands on the back of your neck while extending your legs outwards.
  • Lift your legs at a 45º angle. Try touching your knee with the opposing elbow.
  • Alternate sides with each leg and do as many reps as you can in 30 seconds.


The bridge is an exercise that strengthens your buttocks and abdomen. In addition, it’s great for reducing reoccurring back pain.

  • Laying flat on your back with your arms extended on each side, bend your knees and lift your pelvis towards the ceiling.
  • Hold this position for 20 seconds and then rest.
  • Do 3 reps.



Push-ups continue to be one of the best exercises for strengthening arm muscles and the upper part of the body.

  • Lay on your stomach and bring your body up on your toes with your hands separated at the length of your shoulders.
  • Raise and lower the body slowly, not letting your body fall to the ground.
  • If it’s too hard, support yourself using your knees instead of your feet.
  • Do 3 sets of 10 reps.

Visit this article: 3 Routines to Tone Your Arms


The plank got pretty big because aside from working your abdomen, it strengthens other muscle groups as well.

  • Support yourself on the floor with your forearms and and toes, tucking them to lift your body.
  • Contract your abdomen and make sure to keep your back straight and steady.
  • Hold your body in the position for 30 seconds, clenching your glutes and abdomen.
  • Do 2 or 3 repts.

Switch lunges

Switch lunges are similar to lunges, but they require more cardiovascular effort.

  • Put yourself into a lunge position, with one leg in front and the other behind.
  • Lower your back leg as if you were to touch the floor with your knee.
  • Instead of moving slowly as you would to do lunges, jump to switch the positions of your legs.
  • Switch lunges for 20 or 30 seconds.

Final notes

Final notes

Exercising consistently for at least 3 times a week is a great way to stay in shape. However, it’s essential to eat better and, in general, make healthy lifestyle choices.

  • Adopt a healthy diet that’s controlled in calories and that provides all of the essential nutrients.
  • Avoid “miracle diets”.
  • Drink more water and natural drinks that are low in calories.
  • Limit saturated fat, sugar and refined flour intake.
  • Avoid alcoholic beverages.
  • Sleep sufficient hours and practice relaxation techniques to avoid stress.

Are you still stuck in a sedentary lifestyle? There aren’t any more excuses left! Step up to the challenge and try these exercises at home. Discover how good it feels to be in better shape both physically and mentally.