All Entries For home workouts
The secret to getting started with exercise is simply doing what you can with what you have, today! There’s no need to join a gym or buy fancy equipment--you can start exercising right now with this full-length workout video that incorporates some simple every day items you probably already have around the house (like a sturdy chair and a broom). Join my mom, Debbie, and me for this get-up-and-go routine that can easily be done at home with little space and zero equipment.
Try this routine up to 3 non-consecutive days per week to spark your fitness habit!
And, if you enjoy this workout, please be sure to check out all of our beginner workouts on our website. Need something even more low-key to start with? Check out our seated chair workout series for more options. Read More ›
Resistance bands are one of my favorite pieces of fitness equipment! Not only are bands super versatile, they easily fit in a carry-on suitcase, making them perfect for travel. Don’t let a busy schedule keep you from fitting in a good workout – join me from your home, hotel room or even your office, for this 30-minute total body sculpting workout that can easily be done in a small space. Read More ›
Short on time but still want to squeeze in a good sweat session? You're not alone. "Lack of time" is the No. 1 reason people cite for not exercising regularly. It's easy to think that if you don't have an hour or more to dedicate to exercise, then what's the point. But quite honestly, short workouts really do have a big impact on your health and your workout—and that is especially true when you do the right types of workouts.
When you need an efficient workout to make the most of your time, that's where smart training techniques like interval training, circuit training and multi-joint exercises come in. All of these approaches help people get better results even when they're short on time.
I've put together a workout that combines all three of those fitness techniques in an 18-minute workout that'll give you a cardio boost and a head-to-toe strength training workout in one. And while that might sound ultra-intense, it's appropriate even for beginners. Read More ›
You've probably been hearing the term 'HIIT' (which stands for high intensity interval training) a lot lately--especially when it comes to describing effective, efficient cardio exercise. And while HIIT offers many benefits, including an increased calorie burn both during and after your workout along with better endurance and improved cardiovascular fitness, it can be very intense, especially if you are new or returning to exercise. Plus, many HIIT routines include challenging moves (like burpees, squat thrusts or mountain climbers) that can be really difficult to execute properly so quickly, especially if you are working with an injury or physical limitations. Read More ›
Looking to have a little more fun with your cardio workouts? Then hop off the treadmill and get ready to mix things up with this routine that uses a small ball to amp up the moves and help you burn more calories in less time.
No ball handy? Try using a small pillow, holding both ends of a light dumbbell (I would recommend a weight under 5 pounds) or simply clasp your hands together to follow along with this full length, 30-minute workout video. Check it out on YouTube, or watch via the embedded video below! Read More ›
As a trainer, I’m a huge fan of squats and lunges, but I know that joint issues can make these common lower-body exercises pretty painful to do. The good news is that there are plenty of other exercises that can help shape up your lower half!
Whether you need to modify for your knees or simply want to try adding a few new leg moves to your repertoire, join me for this low impact, Pilates-inspired, lower body workout that doesn’t require much space and zero equipment. It's just over 15 minutes, so it's also a great option for when you're short on time! (Oh, and feel free to kick off your shoes to further engage the muscles in your feet and ankles.) Check it out on YouTube, or watch via the embedded video below! Read More ›
High intensity interval training (aka H.I.I.T.) doesn't always have to be high impact! This workout is perfect for maximizing your cardio time--without pounding your joints. (Oh, and did I mention it’s free of both burpees and squat thrusts? Score!)
Join me for this low-impact, high-intensity cardio routine that can be done easily in a small space with zero equipment. (No jumping means it's perfect for hotel rooms and apartments, too!) Read More ›
Tired of the same old exercises? Are curls, raises, rows and squats no longer doing it for you? Fret not, fearless exerciser, for we have a fun workout that will change all of that!
These seven exercises require a little imagination but otherwise no equipment at all. You can do them outdoors, inside a tiny apartment or even on an empty soccer field. As a bonus, this is a workout that your kids will LOVE to do with you—because it feels more like play than exercise. So if you're a mom or dad who needs to squeeze in exercise on top of childcare responsibilities, this is a win-win-win. (The extra "win" is because your little one will become your accountability partner and will ask to do the whole routine with you again and again!) Read More ›
Walking workouts are convenient, easy to do, and so great for your health (and your waistline!). But walking indoors can get a little repetitive sometimes, and since my Mom and I both love Zumba, we thought it might be fun to infuse some of the Latin-inspired dance movements into a walking-based workout! So if you're looking for a way to spice up your walking routine, try joining us for this fun, easy to follow, low impact dance walk that's appropriate for all fitness levels.
Working on a carpeted surface? Try this workout barefoot and/or modify some of the twisting-type movements to help protect your knees. Read More ›
You already know some of the amazing benefits of walking: It’s good for your heart, great for your bones and perfect for weight control), but some days the weather outside can be frightful, and the treadmill can be well, less than delightful.
If you are in need of an indoor walking buddy today, join me for this full length, low-impact workout you can follow along with at home! This 30-minute power walk is easy to follow, fun to do, and it doesn’t require much space to move around. Plus, it's appropriate for all fitness levels. Read More ›
Looking for more exercise resources and workouts? YouTube is a great source for fitness--but with so many options available, it can be overwhelming to figure out which ones to follow! Of course, I am a huge fan of SparkPeople’s channel, where Coach Nicole has created a wide variety of different workouts for various levels of exercisers. But since I figure you are all already familiar with SparkPeople's videos, here are some more of my favorite YouTube channels (by category) for fitness workouts and why they’re worth checking out. Read More ›
Hey, we're all busy. But that’s no reason to let your workouts get away from you. Next time you feel like skimping on exercise to watch TV or meet your friends for Happy Hour remember this: It doesn't take much to get a great workout.
That's why I designed this excuse-proof workout. You can do this simple, 6-minute circuit anytime (it's whisper quiet), anywhere (no gym required) and without any equipment. All that and it'll sculpt your body from head to toe, too. Read More ›
There’s no need for special equipment for a great workout! A good old beach towel can be just as effective at working your muscles as dumbbells, resistance bands or expensive machines. Want proof? Meet "The Towel Workout."
All of these moves can be done with just a towel, which is great because you’ll probably need it to wipe up your sweat after you are done. Read More ›
A few weeks ago I was reading through the message boards when I came across a post from Chris 'SparkGuy' Downie to a member who was asking about what type of strength training activities he could do without access to a gym or weight training equipment. Chris did not let that deter him from offering some great recommendations of performing body-weight exercises--exercises such as push-ups and squats which can be done at home or when traveling when access to resistant training equipment is not at your disposal.
This gave me the idea to link examples of body-weight exercises for you to refer to as the busy holiday travel season rolls around. Hopefully you will can take this with you when traveling and access to weights or machines is not an option. Read More ›
I don't have kids yet, but I've heard (and mostly believe) that when you become a parent, you never love anything in the world more than your own child(ren). You will think they're smart and beautiful and amazing little creatures—because they're yours. And if you've ever worked on something with so much passion and time and energy that you thought of it as your "baby"—whether "it" is a thesis, a cause, or even a work project—you've probably felt something similar.
My latest "babies" have been the workout DVDs I've created for SparkPeople. The process of creating a workout DVD is no small feat. Like any project, it becomes a labor of love. It keeps you up at night. It stresses you out at times. It takes a lot of your energy and focus. It becomes a priority above all else and even an obsession. It makes you question yourself and your decisions. But if you're lucky, it grows into something that fills you with love and a sense of pride. After all, it's your baby!
I can say truthfully that I love my Total Body Sculpting DVD for all of these reasons. I'm proud of it and I was integral in every aspect of it, from its conception to its "birth" into the world. But like any parent who thinks their child is great, sure…maybe I'm a little biased. While I love the DVD and think it's relevant and amazing, I can't hold onto this little baby forever. Ultimately, I had to send it off into the world, hoping that everything I did to nurture it paid off—and that others received it with open arms and treat it well. Read More ›