Get a gym-quality workout (without the gym)

Whether you don’t have access to a gym or feel uncomfortable with the idea of working out in public, you can still enjoy a gym-quality workout from the comfort of your home.

The secret lies in bodyweight exercises. Just as the name implies, these exercises use your body weight to create resistance and improve your strength.¹ Here are some simple but effective bodyweight exercises to get you started.

• Planks — Start in a push-up position and then carefully lay your forearms flat on the floor with your elbows aligned below your shoulders. Keep your body straight and engage your core. Hold for at least 10 seconds (or longer if you can). Depending on your comfort level, repeat this exercise between three to five times.
• Bodyweight squats — Extend both arms and place your feet shoulder-width apart. Point your toes slightly outward and slowly lower your body by bending your knees. Keep your back straight and your core engaged. Repeat six times in a row to complete one set.
• Tricep dips — Start by sitting on the edge of a chair. Grip the chair with both hands at your sides and slowly walk your feet forward until you are no longer sitting. Do not let your knees go past your toes. Lower your body so that your elbows bend above you at a 90-degree angle. Repeat six times in a row to complete one set.

Last, don’t forget to end your strength training with a quick cardio session (e.g., dancing, jump-roping or a brisk walk around the block). Aim for at least 150 minutes of moderate physical activity (and two days of strength training) per week.²

Now that you have the basics down, it’s time to start enjoying the benefits of exercise — from improved mental health to better sleep³ — all without ever leaving home or breaking the bank on an expensive gym membership.