?v=1618372810, //cdn.shopify.com/s/files/1/1564/6971/t/1/assets/global.css?77485,

Working Out At Home: How To Begin

SWEAT - sweat.com
Working Out At Home: How To Begin
How To Work Out At Home

Life isn’t always predictable, but you can still do your next workout. 

Get started with working out at home to create a healthy routine, or to keep on moving towards your fitness goals. The best fitness results are gained from consistently showing up and doing your workouts. Using your bodyweight and some simple home gym equipment, you can do an effective workout just about anywhere! 

To help you to build or maintain your fitness when life is constantly changing, you might need to consider some options to get a workout done at home. Here’s a quick look at some of the benefits of working out at home, and tips to help you to get started.

Jump to:

Here are a few reasons why you might want to train from home, and some tips on how to start!

Benefits of working out at home

Exercising at home has so many benefits. Here are just a few that you can enjoy: 

  • You can create a healthy routine and do workouts at a time that suits you
  • You can set up your exercise space to make your workouts more efficient
  • Privacy to practice exercises you are mastering
  • You can try workouts of different duration depending on your schedule
  • No waiting for someone to finish using the gym equipment you need next. 

Whether you are just getting started with working out or simply appreciate the flexibility and convenience of working out at home, here are some tips to help you to get started!

Working Out At Home

How to start working out at home

To nail your first at-home workout, it pays to prepare. You’ll need a space that’s big enough for a yoga or fitness mat, and ideally you’ll have at least half an hour without distractions!

Here’s how to get started: 

Set up your workout space

Starting your own home gym doesn’t have to equate to lots of gear. All you need is space for a yoga mat and a few basic pieces of equipment. You'll be surprised how many household items you can substitute in!

Start with: 

  • A mat
  • Dumbbells 
  • Skipping rope
  • Chair

As you get into a consistent workout routine, expanding your home gym can enable you to add variety to your home workouts. You don’t have to buy everything brand new — you might find second-hand gym equipment in your local online marketplace.

If you don’t have access to equipment, you can use calisthenics exercises to get an effective home workout using just your bodyweight — Sweat has a variety of no-equipment workout programs you can do in small spaces.

Take photos or videos to track your progress

This might not be the first thing you think of, but photos or videos can be an important tool to help you to stay motivated when you feel like you’ve reached a workout plateau. While the scales are not always an accurate reflection of your true progress as you increase your strength, photos can capture changes in your body, such as increased muscle tone. Videos can also display your progress with specific exercises — think burpees or push-ups — as your form, skill and speed improve over time. 

Looking back on your photos or videos can be fantastic motivation. If you can clearly see the changes it can be a huge source of encouragement. You can even snap your progress photos directly from the Sweat app — set yourself a reminder to take new progress photos approximately every four weeks to track your progress over time. 

Learn correct technique for bodyweight exercises

Most at-home training programs will require you to do some sort of bodyweight exercises, so knowing how to do a few of these correctly can make it easier to complete your workouts. 

The bonus of working out at home is you can perfect your technique. You have the time and the space to practise these exercises over and over. The SWEAT app includes both written instructions and videos of each exercise to demonstrate the correct technique, making it easier for you to follow along. 

Bodyweight exercises, such as push-ups and burpees, allow you to increase your strength and fitness without the need for equipment. You can also modify bodyweight exercises to make them more or less challenging — whether that is by doing push-ups on your knees or by adding a decline by putting your feet on a chair when you want to make them harder. 

At Home Training Programs

Find a workout style you enjoy

The most important thing to consider when choosing a workout program is finding the type of exercise that you suits you! You are much more likely to exercise consistently if you enjoy your training — and consistency leads to results. 

When you follow a training program designed by a personal trainer, you can be confident that the workouts you do will progressively increase your fitness. 

You’ll have specific exercises designed to achieve your fitness goals to ensure that you maximise the time and effort you put into your work out. There are many different styles of training, so find one that you enjoy! 

If you are looking for at-home workout options, there are a range of different programs and on-demand workouts available in the Sweat app. Here are the styles of training that you can choose from: 

Zero Equipment

There are three programs available on Sweat that require no equipment — making it easier than ever to work out at home. The programs are BBG Zero Equipment, PWR Zero Equipment and FIERCE Zero Equipment — absolutely no gym gear required! 

These programs use bodyweight as resistance and can be done in small spaces, indoors or outdoors. They also have express workouts available for the days when you’re short on time. 


This workout program by Kayla Itsines requires minimal equipment and it can be done anywhere, anytime — even when you only have a small space to work out in. 

It includes high-intensity and bodyweight exercises to give you an efficient workout in just 28-minutes. You can get started with just a mat, chair, skipping rope and dumbbells. 

PWR at Home

PWR at Home takes Kelsey Wells strength training style into the home environment. It’s designed to help you build strength and lean muscle using some basic home gym equipment. 

Each 40 minute workout includes activation exercises, weights-based circuits and supersets to effectively work the target muscle groups. Workouts are progressive, becoming more challenging as you increase your strength and discover your inner power through this unique training style. 

FIERCE at Home

FIERCE at Home combines strength and high-intensity training with Muay Thai style exercises in an achievable home-workout program. Designed to help you unleash your inner warrior right from your lounge room or back yard, you will increase strength, build lean muscle and boost your metabolism with each workout. 

This program has a lot of variety and works your whole body to leave you feeling a sense of accomplishment after each workout. 

High Intensity Strength with Cass

If you’ve been training at home and you miss your gym workouts, Sweat trainer Cass Olholm has the program for you. High Intensity Strength with Cass is ideal if you have some experience lifting weights as it combines high-intensity and strength training that will boost your metabolism, build muscle and take your workouts to the next level. 

This program requires dumbbells, kettlebells and a skipping rope, and includes 10 weeks of training to improve your strength, skill and speed.


This strength-building program is designed for women who want to do weight training using minimal equipment. Using compound exercises, each workout focuses on adding volume to muscles with supersets. Each workout finishes with a core superset to help build your overall strength and stability. 

The lifting workouts are around 40 minutes long, and you’ll need a kettlebell, dumbbells and a resistance band to get started. 


Pilates with Sara combines traditional and contemporary Pilates with workouts that will make you feel strong, athletic and powerful. 

It’s a Pilates program designed to be done at home and will help you to build core strength and full-body muscle definition, increase your flexibility, and connect your mind to your movement.    

If you’ve never tried this style of movement before, there are foundation weeks available. Sara’s weekly workouts are 45 minutes or under, with express workouts available for the days you’re short on time. 

You can get start Pilates with Sara using minimal equipment — you’ll need a mat, hand weights, a resistance band, a chair, a small towel or slider, a towel and a skipping rope.


Barre is a style of training that uses elements of ballet, but you don’t need to be a dancer to try it. Barre with Britany is suitable for all levels of fitness, and is designed to progressively define and strengthen your body. The classes are low-impact and combine barre with high-intensity training, maximising the benefits of your workout.


The Sweat app has three different yoga programs available. If you’re new to this style of movement, Yoga with Phyllicia is a good place to start your yoga journey — it includes slower flows that allow you enough time to find stability in each pose or posture. Phyllicia’s classes are 20-35 minutes long, and the only equipment required is a yoga mat. 

BAM (Body and Mind) is a yoga program designed by Sjana Elise to help you to increase your flexibility and strength, these quiet workouts are perfect for when you need to get a workout done in an apartment building. 

If you’re a more experienced yogi, Yoga with Ania is an athletic practice that will help build confidence in your ability and sense of balance. This program uses a yoga block, bolster and blanket, but if you don’t have these, you can use household items instead 

Resistance training workouts include Vinyasa-style yoga, and you can find your inner bliss with the yin yoga recovery sessions. 


For those women who’ve had a baby, there are two post-pregnancy programs available from Sweat to help you to rebuild core strength and resume exercise postpartum. Workouts in both programs are short, so you can fit them into the limited time you might have as a new mother. 

No matter where you train, you can be part of our community! 

When you train at home, you don’t have to train alone. 

As part of the Sweat Community, you’ll be training alongside literally millions of women worldwide. Whether you are just starting your fitness journey or you are a true workout warrior, take the time to connect with the community and inspire others to make health and fitness a priority and keep moving! 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: