No Gym No Sweat: 10 Effective Home Fitness Exercise Routines

For many people starting a new exercise routine they want to work out from home. This can be due to many reasons. You may not feel comfortable going to a gym yet. You may not have the correct equipment or no clothes to wear. Or you just could have time constraints that keep you at home.

If this is the case for you then there are plenty of exercise choices for you. You can easily pick up an exercise DVD and pop this in at home and then exercise when you can.

When choosing an exercise program think about what you are interested in. Do you want to learn yoga, Zumba dance or even belly dancing? Exercise can and should be fun!

If you are serious about exercising but cannot afford a gym membership you could at least get a copy of an exercise DVD or video and follow along. I have linked to some Youtube videos for the 10 home fitness routines described in this article. Those should get you started…

You don’t even have to go out and purchase anything to start exercising at home, and this shoud be good news for African fitness, given the lack of resources. You can design your own fitness routine by combining some cardio with strength or resistance training.

Here’s an example:

Cardio – 20 minutes.

Pick one or two of the routines below and clock up 20 minutes of cardio (Definition of cardio: cardiovascular exercise.any type of exercise that causes the heart to beat faster and harder for a period of time. basically, heart strengthening exercises)

Jumping jacks

Demonstrated in this video,



Jumping rope in the basement or outside

Demonstrated in this video,



Walking up and down your basement stairs or any stairs that are available to you (preferably 2 at a time)

Dancing to music

Running in place (or running on the spot)

Jogging out on the street may not be an option for most in Africa. If it’s still “un-gentlemanly” or “unladylike” to jog in public where you live, or for security reasons, try running in place at home.  (You may try front foot running to tone your lower leg muscles)

Watch the demo in this video,


This next video demonstrates the benefits of front foot running, especially if you are overweight. Some overweight  people may be afraid to run assuming that running with excessive body weight is damaging to the joints.  This could be true if heel striking, but it is not the case if you take to forefoot running

Obese people apparently,  “may experience less aches, pain, and injuries by avoiding heel strike when running. The good news is obese runners run safer with forefoot running than with heel strike running because forefoot running reduces body loads and protects the knees.” Source:

Strength training – 2 times a week for about 20 minutes

Sit ups

Here is a video demonstrating this workout, How to do a sit up;



Push ups against the wall

Watch how its done in this Youtube video,



Wall squats

This video shows how to do a wall squat or the wall sqauts workout technique,



Leg raises

Leg raises can help tone stomach muscles, fight belly fat, and many other benefits.

How to do leg raises? Watch the demo in the video below;



Lifting light weights – use soup cans or water bottles

You can mix and match the exercises until your find a routine that works for you and are comfortable with. As the exercises become easy add some more or increase your weights. For cardio try to increase the length of time or your intensity level as it becomes easier.

Working out from home has a couple of benefits with the main benefit being that you don’t have to pay for a gym membership. You also don’t have to worry about buying fancy gym clothes either. On the downside you may find that it is harder to make yourself motivated each day and you might get lonely working out alone.

As you can see there are many workout routines that you can do from home. You definitely have no reason not to exercise. Dig down deep inside you and discover why you want to start exercising and write these reasons down. Post them in a place where you can read them every day and use your reasons as a motivator.

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