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Fitness Exercises at Home

Fitness Exercises at Home

The Benefits of Fitness Exercises at HomeBenefits of Fitness Exercises at home

Home Workouts Are Much Easier

The thought of doing some Fitness Exercises at Home is the last thing on some peoples minds after a hard day at work

Or even just been out for a few hours and want to just laze about on the sofa when they get home

Are you one of those people?

These days more and more people are getting worried about their health and physical well-being because of the rise in diabetes, obesity and heart-related diseases

There is a rise in Obesity, Diabetes and Heart Diseases because of all the fast food and calories that are being consumed #curediabetes #cureheartdisease #beatobesity Click To Tweet

And who can blame them!

With all the fast food and calories that are being consumed across the world and only yourselves to blame

You need to take action now and start exercising or take up a physical sport like football or rugby

Through doing any of these things you will not only have a healthy heart and body

You will soon get a body that you can be proud of if you work hard enough and this is why I want to show you the benefits of just working out at your own pace at home

Why Should You Exercise?A man with no shirt on flexing his muscles

Most people work out or play sports because they enjoy it but others do it just to look good

And either way, you win, as you are getting the exercise you deserve and need

And let’s face it, who doesn’t like to look good? 

Studies have found that if you have a muscular and good-looking body you produce more sex appeal

You might even get a bit more action if you know what I mean!

Having a great physique for rugby and football isn’t just to look good though, its to make you excel in the sport you are taking part in

If you were to go up against a fat football player for instance and you were in great shape, I know who would come out on top…

And it wouldn’t be the flabby guy that can’t catch his breath and is tripping over his own belly fat

And he wouldn’t be the one doing his home exercises to lose weight

Looking at the fat guy in rugby though, depending on his position he could still be a pushover on the field

Unless he’s in the scrum then you might have a problem pushing him over

But will always be able to outrun him with your athletic physique

Are You Overweight?

According to a source online, nearly one-third of the world’s population is either overweight or obese!BMI result chart

Do you even know how many people that is?

It’s more than 10 people I can tell you…

I’m not quite sure how they came to that result though as I haven’t had anybody come round to my house to take my measurements and weigh me

Unless they did it while I was sleeping

Obesity Worldwide

Now contrary to popular belief, the UNITED STATES OF AMERICA is not the most obese populated country in the world, they are 18th on the list

But I bet you will be quite shocked to hear which countries are in the top 10

Top 10 Obese Countries in The World

  2. NAURU
  5. TONGA
  6. SAMOA
  7. PALAU
  10. KUWAIT

How many did you get right?

This isn’t a list you should be proud of getting into the top 10

Some of the people may say it’s glandular and that they exercise regularly and they only eat a salad for each meal….

I’m afraid I am going to have to call BULLSHIT on 99% of the answers and the remaining 1% I apologize if I offended you

Let’s pop over to the other end of the scale where in some of these countries they have problems with money and famine.

Top 10 Countries With The Least Obesity Problems

  3. NEBAL
  8. INDIA

In some of these countries, they don’t have much chance to get obese but some actually have a really healthy lifestyle and eating habits

Routine, Routine, Routine

A healthy balanced diet is important but we don’t all stick to it so exercising regularly should be top of your priorities keeping both your health and your mind as it should be

You don’t need that much time to exercise and do some easy fitness routines so if you have a few minutes spare in the morning’s, before work or late at night when your favourite tv show is on

Just get into a habit of doing the same exercises and you will soon be back to your fighting weight

So when you really think about it,exercise at home for men, women and children is a no-brainer really

Comfortable Fitness Exercises at HomePeople working out at the gym

A lot of people are not comfortable working out in the gym in front of others so they get discouraged to continue to keep fit

But most football or rugby clubs will book the gym out so the whole team can use it without having to wait for the machines

If you still aren’t comfortable working out in front of your team-mates you could always get yourself a home workout machine and train that body in the comfort of your own home

Until you are ready to go out in public and pump iron in front of people

But for now, there is nothing wrong with just banging out a 30-minute workout at home every day if you can manage it

Gym Equipment For Exercises at Home

You can get some decent gym equipment delivered to your home so you can workout without anyone around watching you

Unless you have children like I do that Want Want Want all the time and don’t like giving me any time to myself

The machines for the home are designed to be more compact

Therefore, you can easily fold them up and store them away when they aren’t getting used

And that will be perfect for home exercising and you will still have the same workout experience that you would have in the gym

So you don’t have to worry about turning your living room into a full-blown gym or an assault course for your young children

Because if I had my exercise machines out all the time I know for a fact that my sons would be climbing all over them and timing each other

And that will probably turn into a full-on brawl in my house… Which often happens.

Another benefit of having a home workout gym machine is that you could watch your favourite television show at the same time

And even do it naked if that’s what floats your boat!

If You Have a Spare Couple of Minutes Watch This Quick Video With The Best Home Exercise Equipment For Rugby Players

What Home Exercise Machine Should You Get?

There are many types of exercise machines out there and it depends on what you want to work on

Whether it be to get stronger legs for rugby scrums, improve your speed so you can be a demon on the wing in football

Or just to get a full body workout to become a better all-around sportsman and to improve your health

The most important exercise equipment for any sport has to be…

  • Cardiovascular Machines
  • Elliptical Machines
  • Incline Trainers
  • Treadmills

Those combined with any weight training equipment,

You will be in excellent shape and your physical health and strength will be outstanding in no time at all

I personally love to go for a run as its a cost-free way of exercising and you get a bit of fresh air

But I don’t always get the weather to exercise outside so I just use my running machine or do any other fitness exercises at home

There is an excellent Infographic that is circulating the net which is very interesting and will teach you a thing or 2 about running

Some things you may know but you certainly won’t know about all of them so you need to check it out in the link below

7 Easy Fitness Routines

So, what do you think about your own fitness levels?

Do they need improving or do you think that you need to do more than just walking down the shops every couple of days?

Exercising doesn’t have to be hard work if you don’t want it to be so this is why I want to show you a few routings that anybody can do and easily fit them into your busy lifestyles

The world is a busy place these days and some of us haven’t got time to exercise regularly which makes it hard to keep that body of yours in shape

Of course you have time to do some easy fitness routines!!!


Here I will be showing you 6 very easy fitness routines that you can do in the comfort of your own home so you can do them whenever you have a few spare minutes

One thing I will say though is that the quicker you get into a routine doing these exercises the quicker you will be fitting into those skinny jeans that you bought in the sale last year


1. SkippingA women holding a jump rope

According to the British Skipping Association, 10 minutes of skipping is just the same as 45 minutes of jogging or running a mile in 8 minutes

I know what I would prefer to do before you say anything…

I couldn’t belive it was a real association either

Here are some benefits of using a jump rope

  • It’s ideal for any fitness levels
  • Improves flexibility
  • Improves coordination and balance
  • Works your abdominals, legs, shoulders, and arms
  • It can burn up to 1300 calories an hour

Here comes the best benefit…

  • Once you have purchased a jump rope it’s always FREE!!


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2. Agility Ladder WorkoutAn agility ladder stretched out on AstroTurf

Not the ladders builders use to get up to fix things

Although that will keep you fit, this is a rope type ladder that you can roll out anywhere in your home, the hallway would be ideal

The easy fitness routines are endless using the agility ladder from sideway shuffles to hopping or skipping through the rungs

But I will suggest if you haven’t worked with this before that you walk through it first then gradually build up the pace till you feel comfortable

Here are the benefits of using the agility ladder

  • Strengthens joints, tendons, and ligaments
  • Improves your coordination and focus
  • Will make you a stronger and faster runner
  • Brilliant for your heart health


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3. Plyometric BoxesA woman jumping up onto a plyometric box

I wouldn’t use just any old box for these exercises

You need one that is built to withstand a lot of jumping onto, so a cardboard box is a big fat NO

There are many routines that you can do with this box, plyo push ups, jump squats and box jumps to name few

These exercises are designed for maximim muscle force in a small period of time so keep your reps low as it can get a bit intense

Here are the benefits of using the plyometric box

  • Increases your leg muscle strength
  • Boosts your running speed
  • Improves coordination and agility
  • Improves endurance and stamina


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4. Rubber Medicine BallA woman sitting down doing an exercise with a medicine ball

One of the oldest forms of strength conditioning dating back to the ancient Greeks and yet it’s so simple but so effective if done right

A weighted ball that comes in different sizes and styles and weighing between 2 and 25 pounds

Depending on what exercise you are doing depends in which muscles get the benefits

Here are the benefits of using a medicine ball

  • Improves your health (as does all types of exercising)
  • Improves balance and coordination
  • Strengthens your core
  • Gives you explosive power and speed
  • Increases your muscle power


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5. Resistance BandsA set of colourful resistance bands

Basically, these are just reinforced thin rubber bands with handles on them that come in a variety of resistance depending on your strength

All the exercises you can do with these you can do without them but you will get more benefit from a little resistance

Such a simple exercise tool but really effective

The benefits of using resistance bands

  • You can literally use them to work any muscle
  • Strengthens your bones and muscles
  • Improves balance
  • Reduces joint pains
  • Improves speed of movement
  • Will make your body more elastic (I don’t mean like the guy from the film “The Fantastic Four”)


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6. Ankle WeightsA woman lifting her left leg out to the side of her wearing ankle weights

They come in different weights and are attached to the ankles

They can be added to any workout to enhance the “easy exercise routines” that you may be used to

Wearing them whilst swimming, jogging or even walking can really improve your fitness but I wouldn’t advise wearing them everytime you workout as you won’t really feel the benefits that they gave you the last time you trained

The benefits of wearing ankle weights

  • Increases endurance
  • Tones your legs
  • Strengthens the muscles in your legs
  • Improves your running speed


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7. Running

This is an obvious exercise to get fit but unless you have a running machine at home I’m afraid you will have to venture outside

I’m not going to say too much about this subject as I have had an article written for me about running which you can read about below

The next bit of content has been kindly written for shwnisports by Josh Wardini from

Some Running Facts You Need to KnowSilhouettes of 2 men running across the mountains at sundown

Running is as old as time

And pretty much everyone engages in it at some point in their lives no matter how regular they do

But there is one thing that is absolutely certain about running, it keeps you healthy

It is one activity that completely engages every part of the body, making it one of the best activities anyone can engage in

Its advantages are vast and some of them include

  • Keeping you in good shape and as fit as a fiddle when you engage in it regularly
  • It also helps to burn excess fat and regulates the flow of blood from the heart
  • It reduces the risk of disease occurrence and inhibits the occurrence of erectile dysfunction
  • The chances of you having high blood pressure will be greatly reduced
  • Your testosterone levels will rise
  • And there’s a general increase in general life span

And as you are probably already aware,

People of all ages can do it as long as there are strength and good health

But like everything else of importance, preparation is required

Running Advice For Fitness at HomeA man wearing a yellow jacket and a backpack running across a rope bridge towards the mountains

You might think that just going for a run is going to be pretty straightforward

But just take these couple of things into consideration

Firstly, if you do not know what distance you can run, you may overdo it and cause yourself harm

Secondly, you need the right gear for it

You shouldn’t just put on any old pair of footwear and go for a run

You should wear a pair of proper running shoes that fit you just right

Be sure to check out some of them from an online vendor like Nike or and definitely spend some time researching before you actually make a purchase

There are also many injuries that come with running regularly and you need to know them

However, these should not deter you, especially with all the facts of running in the detailed infographic below



Before You Run-Off

I have reviewed some perfect exercise machines that are ideal for any football or rugby player to get the workout and body that you have always wantedHome exercise machines

So just take a look at what you could use

There are some brilliant machines there to fit with whatever you need to work on and very reasonable prices

I hope these easy exercise routines will help you to become the person you want to be but remember to eat healthily as well as regular exercising and you will soon get there


If you have any questions at all about fitness exercises at home

Just let me know in the comment section below and I’ll get back to you straight away

All the very best to your success in getting to your peak physical fitnessshwni signature


Have any Questions or Comments?

22 comments on “Fitness Exercises at Home


These are great exercises to do. I do plyometrics, rope, and resistance bands. I have to include some agility training and want to do some medicine ball exercises. Have you considered kettle bells as well?


Thanks for metioning the kettlebells that is something i could look into, brilliant!! Watch this space for easy kettlebell exercises


Awesome post.
I note that the obese countries are predominantly Pacific Island. I woulder have they always been that way or is it since the introduction of Western-style foods, KFC McD’s etc?
I am from New Zealand and the early Maori lived on Birds, Fish and vegitables. I believe they were a lean warrior race until colonisation.
Anyway thank you for these great ideas, I am obese and need to look seriously at your exercises detailed here.


Oh most definite the fast food chains have alot to answer for all the obesity in the world but it’s down to the individual to maintain their health. I’m sorry to hear that you are going through some weight problems but if you stick to a healthy diet and follow some of these exercises you will soon be doing great. Good luck
Let me know if there’s anything I can help with


Hi, I really want to jump rope efficiently as much as possible.
Do regular techniques do the job just fine? Or should I learn techniques like double unders?


Just doing half hour of regular jump rope techniques will do the same job as any other, I just wanted to show you other techniques just incase you got bored 🙂


Wow I actually learned new things in this post. I’m glad that we can do most of these exercises from the comfort of our own home (except jump roping and using Plyometric Boxes in you live in the top floor of an apartment) instead of paying for expensive gym memberships which I think are overrated unless you are really bulking up.

I actually didn’t renew my gym membership as I got fed up with the long commute to get there and being there for 2-2.5 hours everyday and instead I bought a used elliptical machine and some dumbbells so I workout out from home and it’s so much better now. When it comes to exercise I think you have to find things that suits your lifestyle. If you like watching TV at home at lot go get a treadmill so you watch and exercise at the same time. They have the same thing at the gym!


The gym is not for everyone that’s for sure it’s all about finding what suits your lifestyle like you said. I think it’s brilliant that you have got your own equipment at home and are doing regular exercise, keep up the good work 🙂


Wow, thanks so much for the info! These are really good exercises and not very difficult to get the items.


I’m glad you found the information helpful. If you need anymore easy exercises to do just let me know


I recently, about a month ago, started jumping rope and I can already feel some positive difference in my body. I feel more alert during the day and I don’t run out of breath whenever I take a flight of stairs. What I like most about jumping rope is that I can do it in any time in my house. And it’s a totally inexpensive exercise routine to implement.


Jumping rope is very good for your fitness even though it’s just a bit of rope, I hope you stick to it and your fitness will get even better. Good luck


Great variety of short workout routines! The videos are perfect for demonstrating the exercises. Not a lot of expensive equipment needed and you can do the routines at home. I’m really surprised the U.S is not in the top 10 obese countries!


I’m glad you liked this post Sandra, exercising hasn’t got to be expensive and easily done at home 🙂


I’m a huge fan of home gym equipment over paying a monthly membership to a gym, or signing a contract that locks you in for a year+. When you add up the premiums you’d pay over that time, most people could have TWO top of the line home exercise workout equipment pieces. Just easier to deal with kids and schedules when you can do it all at home.


Thats a great point actually, the cost of gym memberships these days are a bit over the top i think, ok, you can get a sauna and all the perks of the gym but the relaxation you can get at home working out is priceless


Hi there,

Thank you, I really enjoyed reading your article, and actually I just started working out today at home. I agree the pros of working out at home outweigh the cons. It really boosted me up reading this article.



It save leaving the house if its raining and you can even do it naked if you want, lol

Matts Mom

There are so many to pick from! What would you recommend for an all around machine best for cardio? What type of machine that is? I have been trying to decide on one. I have a gym membership, but would love to do the cardio portion at home while watching TV and leave the weight training for the gym.


Like I said to kenneth, the multigym would be an excellent choice for an all-round machine, but they can be a bit big to put in front of the television so maybe the elliptical trainer would suit you better

Kenneth Merrick

I love the idea of working out at home so that I can save time and money versus the gym membership. The convenience alone will pay for the machine, not to mention the overall time that can be committed to using the equipment. The only real decision is which machine will be the best to accomplish the tasks that someone will need. For a machine to do cardio and strength building, which machine would be the best buy?


I would say that the multi-gym would be the best all-round home exercising machine as there is plenty to do with it


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