Does a Home Workout Work for Health and Fitness Goals?

As a personal trainer, I often meet individuals who are juggling multiple responsibilities and finding it challenging to fit a regular gym visit into their hectic schedules.

They start wondering, “does a home workout work?”

I’m here to tell you that it’s not only possible, but also highly advantageous to create an effective fitness routine without stepping outside your front door.

Home workouts offer the flexibility to accommodate even the busiest of schedules, empowering you to take control of your fitness journey.

Tailoring a workout routine to your lifestyle, rather than adjusting your lifestyle to fit a workout routine, could be the game changer you’ve been looking for.

So, let’s dive into the world of home workouts and explore how they can lead you towards a healthier, fitter you!

woman doing squats in her living room

Why people workout at home

Over recent years, home workouts have seen a surge in popularity, propelled by a myriad of benefits that cater to the modern day lifestyle.

The convenience factor is paramount as this mode of fitness eliminates drive time to and from a gym, and allows individuals to exercise on their own terms – be it early in the morning, late at night, or scattered throughout the day in between chores.

This flexibility is particularly appealing to those with demanding jobs, parents managing young children, or anyone struggling to carve out consistent gym time in their daily schedules.

Furthermore, with the surge of online workout programs and virtual fitness classes, it’s easier than ever to find a routine that fits your needs and preferences. This makes home workouts a viable and attractive option for many looking to maintain or increase their physical fitness.

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Does a home workout work?

Home workouts can be remarkably effective provided that the core four principles of fitness are met: frequency, intensity, time, and type (F.I.T.T).

  • F. – The frequency of your workouts should align with your schedule and fitness goals, whether it’s weight loss, muscle building, or improving cardiovascular health.
  • I. – Oftentimes, the intensity should be challenging enough to push past your comfort zone, promoting growth and adaptation.
  • T.Time is crucial, as longer workouts are not necessarily better. Rather, focus on quality over quantity within the time period you have.
  • T. – Lastly, the type of fitness routine should vary to keep your body engaged, allow your body to recover effectively, and prevent workout boredom and adaptation.

Following these principles, home workouts can not only match the effectiveness of gym workouts, but potentially exceed them due to the personalized nature and convenience of home-based fitness.

And since home workouts give you the ability to fit your fitness routine into whatever schedule you may have, it can free up more time to focus on the things that matter most.

Working out at home can also give you the time and space you need to improve your nutrition, rest and recover, and reduce your stress levels significantly.

woman performing high knees in her living room

Home workout pros and cons

Home workout pros

  • Convenient and flexible as you can work out in the comfort of your own home and on your own schedule.
  • Cost effective as you don’t need to pay for a gym membership or buy expensive equipment, but instead get to get your own budget for the equipment you want.
  • Using your own body weight makes it easy to take your workouts with you if you travel frequently as there are many minimal and portable equipment options available (or using none at all).
  • Saves you time by not having to travel to and from the gym.
  • Avoid social anxiety if you don’t like being in a crowded area.
  • Avoid needing to dress up to go out in public (or weather preventing you from just getting in your car to begin with).
  • Control over your environment including temperature, décor, music, germs, scent, cleaning products, space, location, etc.
  • Ability to work around your (and your family’s) tight schedule resulting in less stress in making your fitness routine work for you.
  • Creativity for you to choose your program and desired equipment.
  • Because it’s at your home and excuses are lowered, it’s easier to workout more regularly (as you get multiple daily reminders as you walk by the area) which means you’re more likely to feel better more often.
  • You’re closer to your kitchen so you can easily grab healthy food off your meal plan after your workout and not be tempted to stop and grab junk on the way home.

Home workout cons

  • Limited equipment available, depending on your budget and room size, so you may not have access to the variety of machines and weights found in a gym.
  • Depending on the desired equipment chosen, there may be a larger upfront fee.
  • Can be less motivating without the gym atmosphere.
  • Have minimal guidance so you’ll need to rely on research or professional advice to ensure you’re using proper form while exercising and that your chosen equipment is best for you and your goals.
  • Space constraints as you’re limited to the space you can find in and around your home.
  • May have less incentive to workout as there’s no monthly membership to push you.
  • Excuses may arise as you need to make sure the area and your chosen equipment is stimulating enough to keep you interested and moving towards your goals.
  • Distractions may come up more easily from family, kids, to-do lists, etc.

You can read even more pros and cons for both home and gym workouts here.

Joanna doing single leg squats with suspension trainer

What home equipment is needed to train at home?

Simple home gym equipment

Permanent home gym equipment

Helpful equipment add-ons

Having no equipment and only focusing on bodyweight training is also always an option and perfect for getting your home gym workout routine started without zero excuses.  All you need is a small space to move and you’re good to go!

woman skipping rope in her living room

Effective home workout example

For strength training at home, prioritize compound movements. There are always exercise substitutions if you don’t have all or any of the equipment (i.e. bands instead of dumbbells, jump rope instead of cardio equipment, or bodyweight instead of dumbbells).

Here are a few foundational movements to consider in your home fitness routine:

  • Squat or sumo squat
  • Push-up
  • Pull up (or assisted pull up)
  • Burpee
  • Lunge or reverse lunge
  • Plank
  • Chest press
  • Bent over row
  • Shoulder press or push press

For cardio, consider intervals to get your heart rate in various fitness zones:

  • Using high intensity interval training (HIIT) throughout your strength training routine
  • Sprinting or jogging in place, on treadmills, or outside
  • Jumping jacks or mountain climbers
  • Burpees
  • Jump rope
  • Kettlebell, dumbbell, or band swings

After each exercise, make sure to also include a brief cool down period to prepare your body for the next set of exercises.

Remember to include a warm up before your workout as well as a cool down after your workout to help prevent injury and promote recovery.

woman standing in a tree pose in her bedroom

Staying motivated & challenged

In order to stay motivated and challenged with your home workouts, it’s important to vary the exercises you do each day and keep a positive attitude!

Change up your routine every couple of weeks, adding more reps or gradually increasing weight to challenge yourself. Incorporate different styles of cardio and types of workouts into your week (circuits, supersets, etc.).

Finding an accountability partner can also help to keep you motivated to stay on top of your workouts.

Here are a few ways to stay motivated and challenged throughout your home fitness journey:

  1. Choose a form of exercise you enjoy.
  2. Change up your workout type:
    • Circuits
    • HIIT
    • Tabata
    • Sets
    • Supersets
    • Ladder
    • Mobility
    • Yoga
    • Pilates
    • Plyometrics
  3. Keep distractions to a minimum and set the mood in the room.
  4. Follow a structured program.
  5. Track your progress.
  6. Block out time and space for your workouts.
  7. Give yourself time to get into your “workout mode” by utilizing energizing music, essential oils, hydrating, etc.
  8. Remember to give yourself grace. No time for a full workout?  No worries!  It’s perfectly okay to split your 30 minute workout into 3 x 10 min workouts or split your 60 min workout into 2 days of 30 min each.
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Wellness Challenge

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Conclusion: does working out at home really work?

Home workouts can do wonders for weight loss, muscle building, and overall health. With the right equipment and motivation, you can achieve your fitness goals at home!

Home workouts offer the freedom and convenience to work out when you want and how you want. This allows for more rest, recovery, and nutrition which can be key factors in reaching your desired fitness goals.

By having control over your environment including temperature, décor, music, and more, you can create an atmosphere that works best for you.

Working out at home is cost-effective, time-saving, and flexible. Most importantly, it allows you to focus on your fitness goals and get the results you want in a way that’s comfortable for you.

With the right equipment, a good plan of action, and an attitude of determination, anyone can create their own personal gym right at home!

Remember to stay motivated, challenge your body and mind, and have fun while doing it! With the right attitude, the sky’s the limit.

Get Up - Does a Home Workout Work
Joanna performing a get up using a single weight in her home gym.


Are home workouts actually effective?

Yes, home workouts can indeed be highly effective. They allow for flexible scheduling, customized routines, and can be tailored to individual fitness levels and goals. As long as you stay consistent, challenge yourself, and maintain a balanced diet, home workouts can lead to significant fitness improvements and overall health benefits.

Is home workout enough to build muscle?

Absolutely, home workouts can indeed be sufficient for building muscle. Provided you are consistent, eating a balanced diet, and utilizing progressive overload of your muscles either by increasing the weights, repetitions, or intensity, muscle growth can be achieved effectively at home.

Can you lose weight by working out at home?

Yes, you can certainly lose weight by working out at home. With consistency in exercising and a well-balanced diet, home workouts can contribute significantly to weight loss and improving overall fitness. Remember, the key is to be regular and disciplined in your home workout and nutrition routines.

Is it ok to do a home workout everyday?

Absolutely, it’s okay to do a home workout every day as long as you’re mindful of balance and recovery. Ensure to alternate between different types of exercise and muscle groups to avoid overworking any specific area, giving your muscles ample time to repair and grow stronger.

Are home workouts as effective as the gym?

Yes, home workouts can be as effective as gym workouts, provided they are performed correctly and consistently. The effectiveness largely depends on your personal fitness goals, the effort you put in, and the balance between your workout routine and nutritional intake.

Does a home workout without equipment work?

Yes, home workouts without equipment can certainly be effective. With bodyweight exercises like push-ups, squats, and planks, you can effectively target and challenge your muscles, promoting strength and endurance. With the right combination of exercises and intensity, a home workout without equipment can be highly effective.

Why do home workouts not work?

While home workouts work wonders for many people, home workouts may not work if there’s a lack of consistency, inadequate effort, or an improper diet. Additionally, without a well-defined and diverse exercise plan, progress may plateau, leading to discouragement and the abandonment of the workout routine.

Are home workouts enough?

Home workouts can be enough if they are well-structured, diverse, and are performed consistently. They provide flexibility and can be tailored to individual fitness levels, making them an effective solution for maintaining and improving overall health and fitness.

What are the best home exercises or workout plan with no equipment?

The best home exercises without any equipment are bodyweight routines such as push-ups, squats, lunges, planks, and burpees. For a balanced workout plan, aim for a mix of cardio and strength training activities, such as high-intensity interval training (HIIT) workouts, yoga, and Pilates.

Does a 20 minute home workout help you lose weight?

Yes, a 20-minute home workout can definitely assist with weight loss. While the duration may be short, high-intensity workouts performed consistently can burn substantial calories and boost metabolism, thereby aiding in weight reduction. However, it’s important to remember that a balanced diet and healthy lifestyle choices complement physical exercise in any weight loss regimen.

Read More on All-Things Fitness Anywhere Tips:

My Wellness Anywhere Toolkit

  • Rocky Mountain Oils – essential oils for energy, stress-relief, immunity, first aid, natural cleaning, better sleep, pain relief, & more!
  • Femme Royale – the most comfortable fitness outfits & my all-time favorite backpack-turns-weightlifting bag, the Empack, perfect at home & anywhere!
  • Trulean – the best travel packets of clean protein powder & wellness-boosting drink mixes.
  • Suspension Trainer – a fun & portable piece of workout equipment that enables you to workout in your hotel room or outside in nature!
  • Loop Bands & Tube Bands – super lightweight strength-training bands that can be brought anywhere without taking up much space or weight.
  • Pure Wave percussion massager – best percussion massager for releasing trigger points & relaxing muscles, including all the hard-to-reach areas!
  • IntelliRoll foam rollers – favorite foam rollers for daily use that hits all the right spots with their one-of-a-kind design.
  • Thrive Market – amazing online grocer for stocking up on all your healthy & travelable snacks at a discount!
  • Prep Dish – nutritious meal-planning service that saves you stress, time, & energy and guides you on prepping your entire week in just a couple hours.
  • Cook Once, Eat All Week – all-time favorite cookbook that provides 26 weeks of healthy meal plans that can be prepped & cooked in bulk each week.
  • Just Thrive – the best spore probiotic for keeping your gut health in-check no matter where you are in the world.
  • Empower yourself and become your own wellness advocate by joining the next ​​Nutritional Therapy or Health Coach class​​ and use code TWANUTRITION to receive a special bonus gift!
  • Expedia – great place to book your wellness travels & accommodations.
  • Viator – best place for booking experiences that compliment your travels.

Want to learn more simple & sustainable wellness tips? Check out My Resources page where you can grab all my best guides & trainings created just for you!

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