By Marissa Del Mistro

Home workout popularity has soared in the past few years (thanks to something we all don't need to be reminded of again!) and has resulted in many people swapping gym memberships for online classes because everything they need is right at home. At-home workouts are a growing reality - and for good reason. These workouts can be just as effective as gym training, with great fitness benefits. With the right setup and motivation, anyone can benefit from a home workout program. This article will give you tips to stick to your home workout program and some ideas for strength training from Runstreet founder and head Coach Marnie.

Beginners Home Workout Sample Program - No Equipment

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Download our free sample Home Workout Program with bodyweight exercises designed by personal trainer Marnie to jump-start your fitness routine with full body workouts for beginners.

Related Post: 10 Best Home Exercises to Try

There used to be a common misconception that a home workout program can’t be as effective as training in the gym, but this is completely untrue, according to the American Council on Exercise. But the truth is you can get in a great workout at home with just your body weight. (See our article on How to Do Home Workouts with No Equipment for tips and a sample home workout you can add to your workout routine.

What are the Benefits of A Home Workout Program?

There are plenty of benefits of following a home workout program. Being able to do your workouts at home saves a lot of time and money – two very precious things. With a home exercise program, you won't have to commute, wait for machines or pay gym membership fees. You can do an excellent fitness program catered to your fitness level with different options, such as a circuit workout, bodyweight workout, or dumbbell workout that strengthens your major muscle groups.

When you work out at home, you’re not sharing machines and equipment and can avoid people, which also means avoiding any unwanted germs. My personal favorite reason for loving home workouts is that fewer people means more privacy. I feel more comfortable, less self-conscious, and less pressured when I am in my own space (plus, the gym's DJ is me, so I love every single song.) Lastly, the home gym is never closed so you can squeeze a workout in when it is most convenient for you, day or night.

How to Stay Accountable

Without the cancellation fees of a class or gym membership threatening you, it can be hard to actually get out of bed for movement – especially in the winter. Motivation is the most common lament about a home workout program. It is, however, very possible to stay consistent and motivated to get your workouts in, even if you're in your living room.

Some tried and trusted methods to stick to your home workouts include:

Dedicate a Fitness Zone

Even if it’s a small corner in your apartment, that is no problem – if you can safely move, it is now your at-home gym (nobody has to know it’s also your office!)

Dress for Success

It’s something a lot of people do because it truly works. Putting out your workout clothes in a place you can see when you wake up does something psychologically that pushes you to get up and get at it. Don’t be shy to treat yourself to new gear if it can keep you feeling fresh and confident for your daily workout routines.

Make a Fitness Schedule

Create a schedule at the start of every week to hold yourself accountable and get excited for the workouts and rest days ahead. Set workout reminders on your phone to give you an extra boost of motivation to get moving.

For me, Wednesday is my day of rest. It works for me as a little reward system. Rest days and routines are important to stick to a goal – and your body does need time to recover and maintain balance. It doesn't mean you can't do some movement every day, but it does mean it's a good idea to space out those harder, heart-pumping movements throughout the week.

If you need a training plan, check out the Runstreet Training Center.

Track Progress

It is incredibly motivating to see how far you’ve come. You can track your progress however you wish — with a home workout app, in a journal, on your phone, with a bodybuilding app, or with devices like a smartwatch.

Progress can be flexible but measurable. You may do 5 more pushups than last week, add more lunges to your routine, or advance from knee push-ups to regular push-ups.

Do a Challenge

Push yourself - with a little extra help - with a fitness challenge. You can step up your physical activity with our free 30-Day Walking Challenge to boost your daily step count if you're looking for a beginner-friendly way to get started.

Make it Public

Go public with your fitness intentions and get your loved ones involved. Post on social media, share with your loved ones, and tell your coworkers. Their prying questions on your progress can be enough to keep you getting up!

Get Support

Enlist a family member or friend to work out with you. Whether you're interested in weight loss or improving your overall health and fitness level, having company can make a big difference in helping you stay on track.

Habit Bundling

Try working out while doing something you love while you do something (exercise) that you may not love. If you are finding working out a boring chore, try listening to your favorite podcast or watch your favorite show at the same time or create a killer music playlist to listen to while you sweat.

Don’t Forget to Treat Yourself

Charles Duhigg, author of “The Power of Habit: Why We Do What We Do in Life and Business,” is a habit master and he explains there is a real neurological connection to rewarding yourself after a workout. Your brain will connect working out to not only an intense endorphin boost but a reward. This reward can be what you want: a massage, nail appointment, an episode of your favorite show, a delicious smoothie, or maybe a latte. It helps your brain form a real habit that is long-lasting.

What Equipment Do I Need?

Filling up your at-home gym can feel super stressful, but it doesn't have to be! All you need are a few basic items. The most useful items are a workout mat, a pair or two of dumbbells at different weights, and maybe some resistance bands. However, there are many beginner bodyweight exercises you can do with no equipment. There are even plenty of very challenging, high-intensity workouts you can do with zero equipment.

Check out our tips for how to set up your home gym for more pointers.

Sample Home Exercises

These compound exercises work different muscle groups at the same time and can be adapted to different fitness levels. If you're a beginner, start with your bodyweight. For more advanced levels of workouts, add dumbbells to some of the movements for greater intensity. Roll out your yoga mat to get started with these exercises.

Warm-up: 10 minutes of walking or jogging in place
Squats: 10 reps
Side lunges: 10 reps
Forward lunges: 10 reps
Push-ups: 10 reps
Step-ups: 30 seconds
Planks: 30 seconds
Side planks: 20 seconds

Do the full circuit two times for beginners and three times for an intermediate level workout. To add intensity, hold dumbbells for your squats, lunges, and step-ups.

Self-Care Through Movement

Carving out time for yourself with movement is the ultimate form of self-care – and you deserve to take this time every single day. Moving, in any form, has a huge impact on mental health, confidence, and overall well-being and health. Reaching your goals is dependent on yourself, as you compete with your version of you yesterday. It does not require fancy equipment or gym memberships to make fitness progress that you’ll be so proud of.

Marissa Del Mistro is a writer, editor, and always on the hunt for the perfect workout. Marissa absolutely loves trail running, dancing, and cycling. When she’s not writing, Marissa loves cooking, podcasts, traveling and exploring her home in the beautiful unceded Coast Salish Territory of the Lekwungen and W̱SÁNEĆ nations.

Tips for Sticking to A Home Workout Program