Everything You Need for Your At-Home Workout

It’s the dead of winter, so it’s no surprise that lacing up your tennis shoes, braving the bitter cold and heading to the gym is a daunting task.

After a long day filled with mental strain, coming home to curl up in your pajamas sounds way more appealing than physical activity.

But, before you settle in for the night, incorporate a simple workout routine to keep the blood flowing during the sedentary winter months from the comfort of your own home.

What You’ll Need:

A Water Bottle

For any physical activity (and regular, healthy body function), water is a must. Keep a bottle at your side while you exercise and consume lots of water post-workout for maximum hydration.

Comfortable Clothing

A T-shirt and sweat pants or yoga pants are perfect for mobility during a workout. Slip on these clothes to get moving (but, resist the temptation to curl up on the couch!)

A Cushioned Mat

Whether you have carpet or hardwood on your floors, a cushioned mat is the perfect non-slip surface for balance and comfort. They can be purchased at Walmart for a low price and are totally worth it.

A Workout DVD / Youtube Video

Workout DVDs are guided workouts that focus on raising your heart rate through a variety of exercises. They are a nice alternative to traditional cardio, and sometimes teach you exercises you were not previously aware of.

No DVD player? Consult Youtube for exercise videos ranging anywhere from 15- to 45-minute workouts.

Cool Down Music/ Youtube Video

After you’ve worked up a sweat, cool down with some light yoga poses and soothing music to allow your heart rate to return to normal.

A soothing playlist or post-workout yoga video will complete your workout and allow you to move on with your day, invigorated and ready to go.

At-Home Exercises:

Warm up

Do fast, high knees to the hips.
20 high knees = 1 set

Pop Squats

Stand with feet shoulder-width apart.

Bend knees until they are parallel with your hips, then spring up from the ground into the air.

Land, return to squatting position and repeat.

10 pop squats = 1 set


Lay stomach-down on your mat with hands a little more than shoulder-width apart and toes curled under on the mat.

Rise into a plank position with whole body parallel to the ground.

With elbows tucked close to your side, lower your body until your chest nearly touches the ground.

Push your body up until your elbows are nearly straight, then lower.

10 pushups = 1 set

Mountain Climbers

Begin in a plank position.

Keep one leg planted on the ground and straight behind you, and raise the other leg underneath to your chest.

Quickly switch positions of your legs, so the opposite leg is now underneath your chest and the other leg is planted behind you.

Repeat at an increased speed.

20 mountain climbers = 1 set


Begin with your feet close together.

Take a large step forward with one foot and lower the opposite leg so your knee hovers above the ground.

Pop back up into your starting position and repeat with the opposite leg.

10 lunges = 1 set