Crowded locker rooms. Lack of child care. Confusing machinery. Most of us have valid reasons for hating the gym. But that’s no reason to give up exercise — and all the health benefits that go along with it — completely. One of the best places for a quick and effective workout can be home, sweet home.

Try out this routine, consisting of five exercises done in a circuit. No special equipment necessary!

The Basics

Perform each exercise for 30 to 60 seconds, switching quickly from one to the next. It doesn’t matter how many repetitions you do, as long as your muscles feel fatigued when finished. Beginners may need to stop after just 30 seconds and one time through the circuit. As you get stronger, you’ll probably be able to continue for a full 60 seconds and go through the circuit a second — or even a third — time.

1. Push Ups

   Place your hands shoulder–width apart. Keep your feet planted about four feet away and your elbows straight. Keeping your body straight, slowly bend your elbows until your chest just about touches the ground, then push yourself back to your starting position.



2. Step Ups

   Find a staircase and — you guessed it — step on “up, up, down, down.” (No steps at home? You can substitute trusty old jumping jacks.)



3. Chair Dips

   Sit on the edge of a sturdy chair with your hands holding on to the edge and elbows straight. Lower yourself from the edge of the chair, bending and straightening your elbows to dip down and up.



4. Walking Lunges

   Stand with your feet together and take one (fairly large) step forward. Lower down so your front knee bends to a 90–degree angle and does not jut out past your toes. Push up through the heel of the front foot to become erect again and then swing your back leg forward to take another step. Continue taking lunge steps down a hallway or across a room.



5. V–Sit Abdominal Toner

   Sit on the floor with the palms of your hands on the floor behind you and your knees drawn in toward your chest. Balance yourself on your rear end. Next, lean back while extending your legs out in front of you. Stay balanced on your rear and repeat the movement back and forth as smoothly as possible while holding in your abdominals during the motion.

Not every exercise is right for everybody. If any of the exercises cause joint pain or discomfort beyond tired muscles, it may not be right for you. Good luck and have fun!

Cathy Moxley, M.A., C.S.C.S is an exercise physiologist and trained fitness/wellness coach who specializes in helping busy people, especially moms, figure out how they can fit fitness into their lives. For more great tips, visit her at Fitness–Insight.com. She is also the author of The Busy Mom’s Ultimate Fitness Guide: Get Motivated and Find the Solution That Works for You! available at Fitness–Insight.com

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