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Let’s get sweaty: Get your daily dose of exercise and endorphins at home

Let’s get sweaty: Get your daily dose of exercise and endorphins at home

Feeling lost without the gym? Try these simple in-home workouts to keep yourself – and your family – moving and motivated.

While the current restrictions might have put limits on your usual fitness routine, it’s not game over – people all around the world are getting creative with their mission to keep moving.

Why is exercise so important? Studies show that a sedentary lifestyle can increase stress and anxiety and result in low mood and low energy. On the flipside, exercise releases feel-good hormones (endorphins) which are proven to boost your mood, increase energy and calm the nervous system. Moreover, exercise is a key part of maintaining a health immune system – a high priority for us all right now.

Sure, the gyms might still be closed, but there are plenty of ways to keep moving at home – for kids too. Exercising has never been so convenient, comfortable and affordable. Time to jump to it!

Easy does it

It’s important not to go from zero to 100 immediately, especially if it’s been a while since you last exercised. Before you do anything, carefully read our Safety Disclaimer to make sure that you’re staying safe. Remember to start slow and build at a pace that feels comfortable.

Next, be sure to stretch before you exercise and warm up those muscles; try using foam rollers or resistance bands to help. Listen to your body – you know yourself best. If something doesn’t feel quite right ease off and take a break. And make sure you’re staying hydrated – H2O reigns supreme.

Finding motivation can be the biggest barrier to exercising, right? Tip: invest in some fab new workout gear and crank up your favourite playlist to help channel your inner J-Lo or Dwayne ‘The Rock’ Johnson – you’ll be smashing those fitness goals like a pro.


Circuit EVA Foam Roller – PurpleBIG W


PTP Ultra-Light Microband PinkREBEL

Soft Touch Massage BallKMART

Women’s Lifestyle 7/8 TightCOTTON ON

Nike Dry GT FT Fleece Jacket SPORTSCO

Energise Blue TrainersSPENDLESS


No weights? No worries

Jet-setting celebrities know all about the hotel room workout routine and if you’re serious about working up a sweat, that’s honestly all the space you need. Throw down a mat and get your blood pumping with an online resistance band or HIIT workout (think jumping jacks, burpees, high knees, pushups, squats, lunges, star jumps, planks). From absolute beginner to absolute machine, you’ll find plenty of apps and YouTube clips to guide you through a range of routines.

Keen to get the family involved? Use the garage or backyard to set up a group circuit or obstacle course (or indoors if you’ve got space for it). Pop on a timer to keep moving through the stations at timed intervals. Try hula-hooping, hopping, burpees, skipping, jumping jacks and more.

You could also create a makeshift net and kick the soccer ball around, or invest in a basketball hoop or trampoline for hours of fun. Garages and patios can be converted into table tennis arenas, even if you don’t have a proper table you can get creative and make your own.


Celsius Deluxe Yoga MatREBEL

HYDRA Water Bottle in DawnSALT & PEPPER

Wham-O Classic Hula HoopBIG W

Celsius Skipping RopeREBEL

Wilson MVP Triple Threat Multi Sport PackBIG W

Action Sports Basketball StandBIG W

10-foot Springless Trampoline KMART

8-in-1 Sports Set KMART



Enlist the help of a pro

Not sure where to start? Jump online and find a professional to guide you. No matter what you’re into, you’ll find a wealth of online workouts suitable for all ages, ability levels, fitness levels and goals.

The sheer number of options can be overwhelming, but start with something you think you’ll like (maybe pilates, yoga, aerobics, Zumba, salsa dancing, HIIT workouts, tai chi) and flick through a few until you find a presenter and level that suits your style. Roll out a mat and cast your workout onto the TV screen or shut the bedroom door and plonk your phone onto a surface that allows you to see and hear the on-screen instructions.


ALOGIC Smart Connect Display Port to HDMI Cable JB HI-FI

Anatomy of ExerciseQBD BOOKS


Essential Wireless HeadphonesCOTTON ON


Stay motivated

There’s nothing more motivating than the feeling of smashing a goal. Monitor your daily steps and record your workouts with a fashion-forward fitness tracker. Write up your daily workout schedule on a whiteboard that is in clear view – it’ll keep you accountable and might encourage others in the family to step up their game too. You might even set a challenge with a prize at the end each week to create some fun competition.

Want to stay fit with pals? Set up a regular call using apps such as FaceTime House Party and chat while you sweat!

Prefer to dance? Get your groove on with an online Zumba class, or just hit play on the tunes and have your own living room dance party. Get kids involved by turning it into a game of musical statues – it’s the perfect opportunity to get the kids up and active and have fun with them. Dance like nobody’s watching and you’ll shake the stress away!


Large Magnetic White BoardKMART

Fitbit Charge 3JB HI-FI


Important – Safety Disclaimer

Always seek the advice of your physician or other qualified health professional (via tele-conference) before starting or changing any exercise program or making a lifestyle change. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. These suggestions may not be tailored to match your energy, health or fitness level. If you are concerned about whether any exercises identified on this blog are right for you, do not do them unless and until you have cleared it with your physician.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical or mental injury. Stop exercising and consult your physician if you feel dizzy, faint, light-headed or if you experience any discomfort. You are responsible for exercising within your limits and seeking attention and advice as appropriate. If you engage in these exercises, you agree to assume all risk of injury to yourself.