7 Genius Ways to Nail Your at-Home Workout Session - VITAL+ Pharmacy

Kick-start your exercise routine with these easy at-home workouts

If your isolation workout routine didn’t get off to a good start, fret not. We’ve put together some genius at-home workouts that you can easily slot into your daily routine — no equipment required.

7 At-Home Workouts That Make Exercise Fun

1. Bodyweight workouts

Bodyweight workouts are a great way to tone up and build core strength. You don’t need any equipment, you need very little space and you can make them as low- or as high-intensity as you’d like.

They’re versatile too, so you can switch up between cardio, bodyweight strength or high intensity training circuits. Even walking can count as strength training, depending on the intensity. Perfect for slotting into your daily routine.

Keen to get started?

Try a mixed routine of squats, burpees, push ups, jumping jacks, mountain climbers, planks and lunges for 5 to 10 minutes per day (you can choose your favourite exercise). Each exercise should be between 30 to 60 seconds one after the other, then repeat the circuit up to three times.

Here’s a bodyweight cardio routine you can watch to get you started.

2. Get outside

If you’re struggling to get motivated, head outdoors. Nothing gets you in the mood for exercise like a stroll in the park or a scenic walk along the coast. Run, walk, stretch, dance — find an alfresco spot and do whatever workout takes your fancy. If you do start running, set yourself a schedule and a goal. If you want to achieve 5k, set up a daily or weekly training schedule to achieve it. It helps to switch up the route too — it’ll keep you motivated.

3. Download a fitness app

For those who struggle to keep motivated, download a fitness app to help keep you on track of your fitness goals. Here are five of our favourites:

Sweat with Kayla Itsines

Hailed one of the best fitness apps out there, SWEAT gives access to a team of elite female personal trainers to motivate your new workout regime. They’ll provide workouts (yoga, HIIT classes and bodyweight training), nutrition guides and support to keep you motivated. It’s $19.99 per month, but there’s a free 7-day trial for new members.


A personal training fitness coaching app that customises workouts based on your current level of fitness. Choose from a selection of different workouts, or training journeys — the 10-30-minute bodyweight workouts require no equipment and are free, but there are also HIIT classes, running programs, weight training nutrition tips that you can pay extra for — that are designed to be completed over a 6 or 12-week period. Free for bodyweight or add a training coach for $2.31 per week or a training and nutrition bundle for $3.46 per week (based on a 12 month plan, but there are also 3 and 6 month plans available). They're currently offering new members 50% off too!

Runtastic PRO

Adidas’ Runtastic tracks your runs whilst giving you essential feedback as you clock up your K’s. Once you’ve reached a certain distance, it will also let you know when you need a new pair of running shoes. Clever. And it's free to download.

Glo Yoga

If you’re thinking of getting into yoga, the Glo Yoga app is the one to download — you’ll find more than 4,000 unlimited yoga and pilates classes led by star yogis like Kathryn Budig. There are a range of classes from beginner to advanced, as well as relaxing meditation rituals. You can customise each workout to suit your style, or it’ll create a program for you based on your personal yoga goals. Sign up for a 7-day free trial, then opt for the $18 monthly subscription.

Daily Ab Workout

Want to workout without the price tag? This free app is one of the best ways to tone your core, and you don’t have to spend a single cent. Download and you’ll get instant access to your choice of 5- or 10-minute daily ab-sculpting exercises that you can do in the comfort of your own home.

4. Try an online workout

There are three great advantages to working out at home:

1. You can pick and choose when you want to exercise.
2. There are endless workouts to choose from.
3. It’s free.

From yoga and pilates to boxing and circuits, all you need to do is stream your favourite class and make enough space in your living room. It couldn’t be easier. And you don’t have to worry about signing up to a year-long gym membership. Genius.

Here are a few classes to get you going…

Yoga with Adriene

You’ll love her extensive collection of easy to follow classes. She literally has a class for everything — from back pain and tight calves to courage and insomnia, this YouTube channel has you covered.

Popsugar Fitness

Packed with every fitness and dance class imaginable, you’ll get hooked on HIIT, dance cardio, yoga, pilates, no equipment bodyweight and much more.

Les Mills

These legendary workouts have been going since the late 60s, but they now offer free full-length videos on their YouTube channel for those who can’t make the classes. The BODYJAM video is a must-try.


Athletic apparel aficionados Lululemon have a variety of workout sessions and meditation rituals on their IGTV channel.


Head over to their Instagram page for live-streams of epic '80s-style aerobics.

The Body Coach

Joe Wicks, the world-renowned fitness guru is not only a HIIT master, he’s also pretty easy on the eye too. Always a bonus with a workout vid.

The Orange Theory

This popular online fitness club offers free at-home classes. They’re quick and simple but they guarantee results.


5. Get Down with Yoga

Yoga is a great way to tone and stretch out tired muscles, but it’s also good for the soul. Try getting into a daily or weekly routine and you’ll soon start to notice improvements in core strength, and flexibility. You’ll have more energy, so you’ll most likely have the stamina to broaden your exercise routine and workout even harder. It helps to wind down too, so if you’re feeling stressed or anxious, a deep yoga stretch is the perfect relaxation remedy.

Head over to YouTube channel Yoga with Adriene to get started.

6. Stretch out

You’ve worked those muscles hard, so be nice to them and give them a good stretch. That way you’ll avoid any further injury or strains. There are some great guided stretch videos on youTube if you want to perfect your routine.

7. Follow your favourite fitness studio

Plenty of gyms and studios offer existing members (and some non-members too) virtual classes and at-home workouts. If you can’t make it to the studio, or you want to fit in a quick extra workout during the day, check out their Instagram or Facebook page to see what virtual classes they’re offering. It’s a great way to connect to a wider fitness community too. If you’re looking for motivation, you’ll find fellow fitness buffs on here just waiting to give you the inspo you need!

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Liked our at-home workouts? We've got plenty more fitness and health advice on our Health & Wellness Edit, guaranteed to give your body a well-deserved boost. Keen to start Pilates? Here's everything you need to know. PLUS here's how to avoid sports injuries during winter.


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