Best Indoor At Home Exercises & Workouts Without Equipment

Some days, it’s just really difficult to go outside, especially in the winter months. It can be rainy or cold, and the sun may already set by the time you get off work.  Here are 10 ideas for ways you can exercise indoors at home for free or on the cheap.

• Jump Rope - About a minute into jumping rope, I was literally out of breath. I only made it a few minutes, and my calves were killing me the next day.  If you want a good cardio workout in a matter of minutes, try a jump rope.
• Stair Stepping - Stair stepping is a great exercise to do in your home, even if you don’t have a set of stairs available. Find the biggest book you own (or a sturdy chair), put it in front of the TV, and step up and down while watching your favorite show. You may not work up a sweat like you would with a jump rope, but you will be keeping your body active and healthy.
• The Plank - If you don’t have a lot of time, but you want to build up your core muscles, this is the exercise for you. Get into a push-up position, but instead of bending your arms & moving down towards the floor, hold the position with your arms extended. Start off holding the position for 30 seconds, & add 10 seconds every day.
• Lunges - I was in a workout class a few years ago, and one of the exercises was to do lunges down the hallway. Instead of stepping back into place, we would step forward, and we would continue until we made it all the way down the hallway and back. I could always feel the intense burn in my legs with this workout.
• Cleaning - Cleaning can be very physical, especially vacuuming and mopping. If you are unable to go out one day to ride your bike or go for a run, set up a house cleaning schedule and clean your house instead.
• Water Bottle Weights - If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles. If using water bottles becomes too easy, use milk jugs. You can tailor the exercise to your level by filling the jugs to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you workout.
• High Knees - Instead of running in place, I’ve found that high knees can really get your heart pumping, especially if you go double time. To do this exercise, march in place or down a hall, and bring your knees as high as they can go.
• Jumping Jacks - This is another elementary school throwback, but it offers a great cardio workout. If you are watching a TV show, get up during the commercials and do a round of jumping jacks.  (Adopted from www.moneycrashers.com)