At Home Exercises
Our favorite way to exercise!

At Home Exercises are the answer to your weight loss goals. What is quicker than working out right in your own home? Or more cost-effective? It's great exercise for teenagers. Families, too!

I have at home exercise dvd's that keep me going for years - find options that will appeal to you.


*Click here for free support emails that will help you stick with an exercise plan.

*Always get your doctor's advice and permission to start or change your At-Home-Exercises.

Treadmill

We started out by buying a used treadmill. Now we have runners in the family, so we have better treadmills designed to take the stress of running.

Our treadmill is always in front of a tv. If you can't manage that, you can use ear phones to listen to music, podcasts, or audio books.

Treadmill - Sample at home exercise workouts (alter to fit your health level):

WALKING

Newbie - Walk 15 minutes a day. 6 days per week.

Getting Stronger - Walk 30 minutes a day. 5-6 days per week.

Athlete - Walk or jog intervals. Warm up 10 minutes; alternate walking and jogging (or walking faster) in 2-5 minute intervals for a total of 20-30 minutes; cool down 5-10 minutes.

Treadmill - Sample at home exercise workouts (alter to fit your health level):

RUNNING

*If you want to be a jogger or runner, you will feel better if you exercise several days a week. (Always give yourself a least one day of rest each week). Runners lose their exercise capacity quickly if they don't exercise consistently.

Newbie  - Print out a training schedule on the internet. Or jog one mile, walking whenever needed. You can also aim for a time instead of a distance - jog 20 minutes, walking whenever needed.

Jogger/Runner - Follow your training schedule or print out a more advanced one. Sign up for a local race to give yourself a goal to keep jogging. Or just be consistent in what works for you - maybe 2 miles (or 20 minutes) for each workout.

Exercise Machines

I would buy machines that exercise your whole body - something close to walking.

Exercise Machines - Sample At Home Exercise workouts (alter to fit your health level):

Newbie - Exercise 15 minutes a day. 3-4 days per week. Walk on the other days; take at least one day off to rest.

Getting Stronger - Exercise 30 minutes a day. 5-6 days per week. Walk on the days you just can't make yourself face the machine.

Athlete - Exercise in intervals. Warm up 10 minutes; alternate exercising faster then slower in 2-5 minute intervals for a total of 20-30 minutes; cool down 5-10 minutes. Walk on the days you just can't make yourself face the machine.

Walking/Jogging outside

I still put this in "At Home Exercises." Even though you're leaving, you're not traveling to another place, like a health club or YMCA to start working out.

SAFETY FIRST. We are very careful about walking or jogging on roads.

  • We wear bright, colorful clothes.
  • We don't let our kids (even as teenagers) go by themselves.
  • Remember to stay on the correct side of the road for your country. In the U.S., that's the left side because cars travel on the right.
  • Don't assume that vehicles won't hit you - take care of yourself.
  • We DON'T go in the dark or twilight; make another plan.

WALKING

Newbie - Walk 15 minutes or 1 mile a day. 6 days per week.

Getting Stronger - Walk 30 minutes or 2 miles a day. 5-6 days per week.

Athlete - Walk or jog intervals. Warm up 10 minutes; alternate walking and jogging (or walking faster) in 2-5 minute intervals (or between telephone poles or other landmarks) for a total of 20-30 minutes; cool down 5-10 minutes.

RUNNING


*If you want to be a jogger or runner, you will feel better if you exercise several days a week. (Always give yourself a least one day of rest each week). Runners lose their exercise capacity quickly if they don't exercise consistently.

Newbie Runner - Print out a training schedule on the internet. Or jog one mile, walking whenever needed. You can also aim for a time instead of a distance - jog 20 minutes, walking whenever needed.

Jogger/Runner - Follow your training schedule or print out a more advanced one. Sign up for a local race to give yourself a goal. Or just be consistent in what works for you - maybe 2 miles (or 20 minutes) for each workout.

Calisthenics

You can simply do exercises. Don't need much space or equipment.

Calisthenics - Sample At Home Exercise workouts (alter to fit your health level):

Start out at *your level*, and slowly increase your repetitions as you get stronger. The key to sticking with exercise is starting small.

Jumping Jacks - 20
Jump Rope - 1 minute
Push-ups - 3
Sit ups - 10
Squats- 4
Lunges- 4
Pull-ups (equipment needed) - 1

3-5 days a week. Alternate with walking or jogging. Take at least 1 day of rest.

Increase your repetitions as you get stronger. You'll be proud to see yourself expand your workout - and reduce your waistline!

Exercise DVD's/TV

Your TV probably airs fitness workout shows. You can be available to work out with them or record them for later. I have several pilates shows taped, and I do them once a week.

If you have a video-streaming service like Amazon Prime or Netflix, they have exercise shows you can see, buy, or rent. I like renting a new exercise dvd before buying it.

New exercise trends come and go all the time, so if a DVD hasn't worked for you in the past, try again. You'll find something that clicks with you.

I've bought a lot of exercise dvd's. The ones that have stuck with me are Pilates Method by Jennifer Kries. I also love The Essential 12 Minute Workouts by Robert Ferguson. It came with my Food Lovers Fat Loss system (loved it). It is available on amazon.com.

Pilates

I know pilates works because I've been doing it for over 15 years. You can easily do pilates at home. Get a dvd led by a real pilates instructor, and look for pilates shows on your tv. (Like I mentioned above, I recommend Jennifer Kries' dvd's)

I've bought lots of exercise dvd's, but pilates are the ones I stuck with for long term.

Pilates will give you a strong, balanced, slender body.

Pilates is not "resting." And it's not yoga, which does have a rest period at the end of a workout, as well as periods of stretching. Pilates is more like a standard, toning calisthenic workout.

Walking DVD's

You can do a "walking" workout right in your living room. Search for "walking dvd" on amazon.com or the internet. Right now, Leslie Sansone's dvd's are the popular walking dvd's.

Dance Exercise Workouts

*Check out this web page to get more information about dance workouts.

I recommend them but be cautious at first. Anytime you start a different kind of workout, you're using new muscles and prone to injuries. This happens to me, even though I exercise almost every day.

Dancing workouts are usually good at working a lot of different muscles.

Weights

Resistance training not only builds strength but has been called "the fountain of youth."

You can buy elaborate home weight lifting systems or just have a pair of dumb bells. You can even use 2 cans from your pantry!

Here is a webpage with weight lifting workouts.

Print out our popular weightlifting charts to track your progress and keep motivated.

Swimming

You must invest in equipment, but swimming at home is fantastic. In fact, swimming is how I lost the rest of my "baby weight" after having our 3rd child. It's so fun, too!

Endless lap pools give you a super workout. It's a small pool that creates a current, and you can actually swim "in place." One of our friends showed us his endless pool and was very excited about getting back to exercise after an injury.

There are two main ways of exercising by swimming. One, obviously, is swimming laps. The second is just playing in the pool. Both methods work.

Sample Weekly Schedule for At Home Exercises

Here is my weekly schedule for exercise. It changes every year and from season to season.

Sample At Home Exercise Schedule

Monday - pilates dvd (20 minutes or 45 minutes)
Tuesday - treadmill, interval workout for 2 miles
Wednesday - "choice" (any exercise dvd)
Thursday - treadmill, interval workout for 2 miles
Friday - pilates class

Saturday & Sunday - take a walk or take a break

You can be successful with At Home Exercises. Start small, don't quit, and watch your weight melt away.

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