Home workouts have always had advantages, even before social distancing health imperatives, says Dr. Tim Degan, a Fellowship Trained Sports Medicine Surgeon at The CORE Institute. Convenience tops the list. Forget commuting; just go into your designated exercise area. Plus, you can travel with most home routines.

how to workout properly at home

Working out at home can help you achieve your fitness goals.

How To Workout Properly at Home

In this comprehensive guide, we’ll delve into the world of home workouts and explore ten crucial suggestions that will help you reap the most benefits from working out in the comfort of your own home.

1. Make a Plan and Stick to It

One of the first steps in successfully incorporating home workouts into your routine is to create a well-defined plan. It’s essential to schedule your workouts as you would any other appointment. Remember, habits take time to form—experts suggest at least 21 days. Staying consistent is the key to long-term success.

2. Choose Fun Over Monotony

Exercise should be enjoyable, not a chore. Don’t force yourself into a routine just because it worked for someone else. Instead, explore activities that you genuinely find fun. Whether it’s swimming, stair climbing, installing a basketball net, or playing outdoors with your kids, embracing enjoyable activities will keep you motivated and eager to exercise regularly.

3. Seek Expert Guidance

If you’ve been inactive for a while or have underlying health issues like diabetes, arthritis, or previous injuries, it’s crucial to consult an expert. A physician or fitness professional can offer guidance tailored to your unique needs, ensuring that your home workouts are safe and effective.

4. Perfect Your Form

Improper exercise techniques can lead to injuries. Especially if you haven’t been active recently, consider a one-on-one consultation with a fitness professional to learn the correct form for various exercises. Proper form is the foundation of a safe and effective workout.

5. Buddy Up for Accountability

Accountability is a powerful motivator. Consider finding a workout buddy, even if it’s virtually. Dr. Degan’s wife in Arizona and her sister in Florida, for example, take virtual classes together. Having someone to share your fitness journey with can significantly improve your adherence and results.

6. Prepare Your Workout Space

A clutter-free and spacious workout area is essential for safety and comfort. Ensure you have ample room to exercise without the risk of colliding with walls or objects. A well-organized workout space sets the stage for a productive session.

7. Cardio: Find Your Tempo

Cardiovascular exercise is a cornerstone of any fitness routine. Aim for 30 minutes of moderate to vigorous cardio activity each day. However, you can break this into shorter segments if needed. Pay attention to your heart rate, but also listen to your body and how hard you’re working—quality over quantity.

8. Dress Smartly for Success

While comfort is important, exercise attire should also prioritize safety. For example, weight lifting in flip flops may be comfortable, but it’s undoubtedly unsafe. Dress appropriately for your chosen activity to reduce the risk of injuries.

9. Warm-Up Wisely

Before diving into your workout, it’s crucial to prepare your body. Avoid sudden, jarring movements and big stretches that can strain ligaments, joints, and muscles. A gentle five-minute stroll or an easy bicycle pedal can effectively warm up your body without overloading it.

10. Embrace Strength Training

Strength training should be a fundamental part of your home workout routine. Engage all your muscle groups at least twice a week. Building muscle not only enhances your physical strength but also boosts your metabolism, allowing you to burn calories even after you’ve finished exercising. Heavyweights aren’t necessary; you can utilize your body weight for effective strength training.


Working out at home offers immense advantages in terms of convenience and flexibility. By following these ten suggestions, you can ensure that your home workouts are both effective and safe. Remember, it’s not just about achieving your fitness goals; it’s about making exercise a sustainable part of your lifestyle, promoting long-term health and well-being.

“The right routine builds cardio fitness, strength and endurance, and is the one you enjoy enough to stick with,” he concludes. “Just keep moving. It is important to be active for your best health.”


  • Article by Joan Kay Westlake