Working out can start (or continue) from home. You can almost always find a way to repurpose furniture to fit your needs. Some people might want dumbbells and other equipment, too, but they’re not necessary for a good workout.

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Finding the time to go to the gym a few times each week might not always be realistic. Life can get in the way.

Maybe you feel more comfortable exercising from the comfort of your home, or don’t want to dish out money for something you can just do from home anyway.

No matter which boat you find yourself in, this article can help you set up a home gym and reach your fitness goals.

Before you start a new fitness routine

Talk with your doctor about what exercises you should and should not do. They may have recommendations based on your health. Speaking with your doctor first before changing your fitness plan can help protect you.

Not everyone will have extra space for large workout equipment like a treadmill or stationary bike — and that’s OK!

Instead, think of ways you can repurpose existing structures or furniture for your workouts.

You won’t need a StairMaster if you have a staircare in your home. Or, you could opt for a mini stepper (and other miniature or more compact equipment, if such variations exist).

A couch could become a bench that you could do triceps dips at, and all you’d need is some dumbbells to do bench presses and countless other exercises.

You could also temporarily push aside easy-to-move furniture to make more room for a yoga mat or to do exercises that require enough space to fully extend your arms or legs, like Zumba.

You could take runs or brisk walks outside, and come back home to do more strength training.

An Internet search can find you thousands of zero-equipment exercises — standing, sitting, lying down (even from your bed) — so you may not even need anything in particular to get started, just your own body weight.

But if you find that you’d like to involve equipment in your fitness routine, consider:

These items take up relatively little space, and you can still get in a good workout with them — and without something more technologically advanced.

But if you decide that you want a treadmill because you have the space for it and it would be an integral part of your workout, go for it!

Your fitness routine doesn’t need to fit a mold. It just has to fit your needs, and you can accomplish that in several ways.

You might already have a list of exercises to incorporate into your routine and be ready to dive right in. Or maybe you prefer following along with a guided video or fitness app.

Another Internet search and you’ll find infinite options to choose from. Just try to be specific in your search.

Do you want Pilates, yoga, non-jumping, full-body, core, legs, or arm videos? How long do you want your workout to last? Are you a beginner or looking for something more advanced?

Guided workout videos are available in DVD format, or you can access some on your TV (if it can connect to the Internet). Otherwise, a phone or laptop can do well.

Be sure to exercise caution when you’re working out from home. While in-person gyms have trained staff on the floor who can assist you, you won’t have that experience from your home.

Here are some additional safety tips:

  • Clear the area of hazards you could potentially hit, bump into, break, or otherwise hurt yourself from.
  • If your workout requires jumping, be mindful of ceiling height and anything that may be hanging from it.
  • Wear cushioned shoes to better support your joints.
  • Keep water nearby (but not in a place that you could bump it!).
  • Use a mat, blanket, or something else as a cushion if you’re on your back or hands and knees.
  • Push yourself, but not too hard. You shouldn’t be short of breath, dizzy, or feel faint while exercising.

How often to work out

The American Heart Association (AHA)’s physical activity guidelines suggest:

  • at least 150 minutes of aerobic exercise (anything you can talk but not quite sing during)
  • or at least 75 minutes of vigorous activity (or a combination of both)
  • at least 2 days of moderate to high intensity muscle-strengthening activity

This outlines what you should aim for each week. But don’t worry if you’re just getting started with exercise. Focus on what you can do right now and work your way up.

Working out from home is possible — with or without special equipment. Either way, you can get in a great workout.

Consider using what you already have. For example, a couch could also be used for bench presses or triceps dips, and any stairs could be a stair stepper.

Be sure to check with your doctor before starting or changing a workout routine. Depending on your physical health, they may recommend avoiding some and opting for others.