5 Simple Exercises to Do at Home

Not sure how to make the most of an at-home workout? We've got you covered with some easy exercises, complete with instructional videos!

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It’s easy to lose motivation when trying to meet your New Year’s resolution of “exercising more”. You not only have to change into a different outfit and leave the house, you also have no idea what exercise to do once you’ve found a comfortable spot. You don’t need equipment  or a fancy gym to do these simple exercises at home. You can combine them into a 20-minute routine and keep yourself in shape.

Forward Lunges 

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Lunges help beginners develop lower-body strength and endurance. When done correctly, lunges can effectively target your lower-body muscles without placing added strain on your joints. 

  1. Start by standing with your feet shoulder-width apart and arms down at your sides.

  2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right food.

  3. Push up on your right foot and return to the starting position. Repeat with your left leg. 

  4. This is one rep. Complete 10 reps for 3 sets. 

Video by Mind Body Soul here.

(Basic) Squats 

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Squats are a lower body exercise because they strengthen your legs, glutes and many other muscles. They even help burn fat and promote weight loss. 

  1. Stand with your feet slightly wider than your hips. Your feet should be pointed about 5 to 20 degrees outward. 

  2. Put your arms straight in front of you, parallel to the ground. Your weight should be on the heels and balls of your feet. 

  3. As you squat down, focus on keeping your knees in line with your feet. Make sure your knees aren’t moving inward toward each other through the movement. 

  4. Squat until your hip joint is lower than your knees. If you think you might not be squatting deep enough, you probably aren’t!

  5. To stand up from your squat, keep everything tight, breathe out and drive through your heels. 

  6. If you’re new to doing squats, aim for 3 sets of 12-15 reps.

Video by Bowflex here.


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Traditional pushups can help you work your triceps, pectoral muscles and shoulders. If you do them regularly, you will likely notice gains in upper body strength. 

  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral. 

  2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes the floor, extend your elbows and return to starting position. Focus on keeping your elbows close to your body during the movement.

  3. Complete 3 sets of as many reps as possible. 

Video by Well+Good here.


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Burpees are an effective whole-body move that builds cardiovascular endurance and muscle strength. 

  1. Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart. 

  2. Lower your hands to the floor in front of you so they’re inside your feet.

  3. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position. 

  4. Complete one full pushup.

  5. Jump your feet up behind your hands.

  6. Push through your heels and into a jump. Bring your arms above your head. 

  7. This is one rep. Complete 3 sets of 10 sets. 

Video by Well+Good here.

Side Planks

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This is a core-specific move which works your oblique muscles. As a balancing exercise, a side plank improves your sense of balance and coordination. 

  1. Lie on your right side with your legs straight and feet stacked on top of each other. Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist. The pinky side of your hand should be in contact with the ground. 

  2. With your neck neutral, breathe out and brace your core.

  3. Lift your hips off the ground so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head. 

  4. Hold this position between 15 to 60 seconds. 

  5. Repeat 3 sets of 10-15 reps on one side.

  6. Repeat on your left side.

Video by Well+Good here.