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Best At-Home Workout Ideas, No Gym Required

Written by Becci Stockman, Content Writer at Inkwell


Working out plays a fundamental part in living a balanced life, to look and feel our best. Accomplishing mental and physical clarity can lead to a happier, healthier you. Whether you want to slim down, tone up, or simply feel amazing in your own skin, regular exercise can help get you there. By introducing a daily workout regime into your daily life, you can develop strength and integrity that, in turn, benefits the mind, body and soul.

Let the science speak for itself. Research supports the incredible health benefits of regular physical activity in managing weight, preventing disease, boosting energy levels, and improving mental health. Exercise helps in other surprising ways, too like promoting a better night’s sleep or putting the spark back in your sex life.


Let’s explore some at-home workout ideas that you can do from anywhere at any time from the comforts of your own home, no gym required!


Garden Yoga Sun Salutations


Yoga provides two-for-one benefits to keep the body strong and calming the mind. Devoting time to yoga brings us back to the present moment and inspires us to enter a meditative state. By flowing through a series of physical postures, we can strengthen the mind and stretch out the body in sweet harmony.


Surya Namaskar (Sun Salutations) presents a sequence of poses to ignite your inner fire and align the entire body. Practising this sequence of yoga postures first thing in the morning can be a perfect start to your day. Take your time with each pose to reach ultimate relaxation. Or, you may want to speed things up a little for a higher intensity cardiovascular workout.


Begin by flowing through 4 rounds of Surya Namaskars with the goal of working your way up to the sacred 108 rounds! Connect with nature by practising in the garden, while breathing in the fresh, crisp air with every inhalation.


Surya Namaskars (Sun Salutations)


  • Tadasana (Mountain Pose)

  • Urdhva Hastasana (Upward Salute)

  • Uttanasana (Standing Forward Bend)

  • Low Lunge (Anjaneyasana)

  • Plank Pose

  • Chaturanga Dandasana (Four-Limbed Staff Pose)

  • Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

  • Adho Mukha Svanasana (Downward-Facing Dog Pose)


Beach Body On Demand


With summer approaching and the entire world on lock down, there is no time like the present to work on achieving our dream beach bodies. Whether your goal is to tone up, shred calories, or to utterly feel-good in your own skin, Beach Body On Demand offers an array of online workout classes suitable for all body types and fitness levels. Think of it as your Netflix for at-home workouts.


From HIIT to strength training and toning, this online platform has all you need to find a workout that suits your goals. Choose from world-class Beachbody programs including Autumn Calabrese’s 21 Day Fix, P90X, 22-Minute Hard Corps, and Core De Force. With over 1000 workouts to choose from and some of the world’s best trainers, you are sure to find something you love.



Joe Wick’s 8-Minute Abs


Trying to balance work-life, being a parent, and achieving that fit physique? Finding the time to work out every day can seem daunting. However, with Joe Wick’s speedy core-strengthening workouts, you can be on your way to your dream body.


The Body Coach has created a series of 8 ab-inducing exercises to blast belly fat. You can follow these short, yet extremely effective workouts as a morning wake up to boost your metabolism or as the perfect addition to finish off your HIIT session. Transform your core in 8 minutes with abs-olutely zero gym equipment required!


Simply complete two rounds of the following circuit performing 20 seconds for each exercise with a 10-second rest in between:


  • Scissor crunches

  • Full crunch into a twist

  • V twist

  • Starfish alternate leg raises

  • Slow mountain climbers into an ab walkout

  • Side plank

  • Reverse crunch

  • Heel taps


Shamanic Dance Activation


Saharah Rose is a best-selling Ayurvedic author who discovered her dharma by modernizing ancient wisdom and making it relatable to today’s society. Deepak Chopra describes her as a “leading voice in the millennial generation”. Saharah introduces us to Abun-Dance, a goddess awakening routine through Shamanic Dance Activation that explores ancient dance forms such as African, belly dance, samba, bachata, and salsa.



We can tap into our inner wild and balance the chakras through moving our bodies. Twerking opens the root and sacral chakra as a portal to connect with the divine feminine. This full-body, high-intensity dance workout can burn up to 350+ calories in 60 minutes.


So, what are you waiting for? Get your friends around for a dance party! Turn the speaker up and GROOVE. A perfect workout to release any stagnant energy within and unleash your inner God or Goddess.



Explore the Great Outdoors


Outdoor exercise enriches our bodies with vitamin D and provides us with unlimited fresh air. It also gives us a sense of gratitude with the chance to appreciate all that surrounds us. Get wild in your natural surroundings by exploring the great outdoors. Take advantage of Mother Nature’s natural inclines by venturing on a mountain hike or swim off those extra calories in the glistening seas.


With at-home workouts, you don’t need to go out of your way to get to the gym. The convenience of exercising from home at any time of day could increase your chances of starting a workout routine and sticking to it.


Remember that results come from consistency over time. Even if you haven’t met your health goals recently, there’s no better time to get back on track than right now. Making small changes might not seem like much, but they make a big difference in the long run. When you stick to a good health routine, you’ll improve not only how you look but how you feel.

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