At Home Exercises: No Equipment Needed

This Monday we begin our 21 day exercise challenge. We are challenging each other to exercise regularly for 21 days to create good exercise habits. Here are a few things to consider before you begin this challenge.

Make sure you read to the end because I’ve included exercises you can do at home and a tracking worksheet. 

Every little bit counts.

Even if you can only exercise for 10-15 minutes each day that is better than not exercising at all. I know many of you are moms with young kids, working moms, and all around very busy people. The point of this challenge is to get us in the habit of working out. If you can only find time for 10 minutes a day, make it 10 minutes a day.

You have the time.

I would encourage you to find the time to exercise at least 30 minutes a day three to four times a week. This might mean spending less time on Facebook, or watching television, but it will be worth it.

Drink water. 

If you aren’t use to exercising this is especially important. Use a water bottle and keep it filled up to help remind you to drink water frequently throughout the day. You all should be really good at this from our last challenge!

Work to your fitness level.

I’m not a personal or athletic trainer, and I don’t live with you so I can’t tell you exactly what exercises you should be doing. Please work to your fitness level and don’t attempt to run a marathon or get through P90X if you’ve been a couch potato for 20 years. Start slow and build up.

You don’t need any fancy equipment. 

There is a list of exercises below that you can do, in your home, without any equipment. If you are going to spend money on anything, I would recommend getting a Yoga Mat. You will tear up your back and hiney doing floor exercises on carpet.

Eat Better

Don’t waste your workout by eating junk all day. Great meal ideas are posted every day in the Facebook group, and weekly in our Fit Food series.

Next week I’ll be sharing healthy snack ideas as well. Hopefully the junk will seem less appealing as your workouts increase, but if not it is important to tame the cravings!

Accountability works.

While we probably aren’t neighbors, accountability is necessary to achieve results. When I had a trainer, I always made my gym appointments because I didn’t want to let him down.

I also worked hard because I didn’t want to embarrass myself at the gym, so I always gave 110%! If you have a friend or neighbor that you can be accountable to that is best. We also have the Facebook group where we will be doing daily check-ins.

At Home Exercises: No Equipment Needed

  • Crunches
  • Push-ups
  • Jumping jacks
  • Mountain climbers
  • Plank
  • Side plank
  • High knees
  • Leg lifts
  • Donkey kicks
  • Squats
  • Lunges
  • Burpees
  • Calf raises
  • Flutter kicks
  • Elevated hip lifts
  • Wall sits
  • Run in place
  • March in place
  • Russian twists
  • Tricep dips

If you aren’t sure how to do some of these exercises I would suggest searching for them on YouTube. You’ll find some great demonstrations, I’ll also be including links as I find them.

Youtube exercise videos you can do at home:

To help you track your daily exercise I’ve created a printable tracking sheet. Just record your workout each day and the time spent working out.

exercise tracking worksheet


You can download your exercise printable here.

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  1. Loved your article Toni Anderson…..All you need is motivation to start and to keep at it 🙂

  2. this is a great list of exercises… I would like to add one more… her name is Leslie Sansone, she has great programs for starters, and it’s easy to do in 15 minutes a day… just try to find her on You Tube… I used her program “Walking at home – 1 mile” and lost 10 pounds in one month!

  3. The articles I have seen have been good. I have a problem drinking water and wondered if anyone else has a solution. I can easily drink water with meals with no problem. However, if I were to drink a glass or bottle of water after exercising, I would be sicker than a dog! Most of the time I also cannot tolerate water on an empty stomach. I end up feeling nauseous. This has been a problem my entire life. I have weaned myself off soda and drink herbal ice tea (no sugar) or water with meals. There’s nothing I would love than to be able to drink tons & tons of water anytime I wanted.

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