Home Exercises for When You Can’t Be Outdoors

You don’t need fancy gym equipment or a lot of space to get in an effective workout and Exercise Physiologist Nathan tells us why.

When the weather turns nasty, your schedule gets packed, or you just don’t feel like stepping outside (which is normal in this Melbourne weather!), being able to keep up with your fitness goals from the comfort of your home becomes essential. Some of the best exercises rely on your own bodyweight and a few simple pieces of furniture.

Here are five of the best home exercises that are practical and adaptable:

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Sit-to-Stands

This foundational movement mimics getting up from a chair, something we do dozens of times a day. It's great for building lower body strength and improving mobility, especially for beginners or those recovering from injury.

• How to complete: It is as simple as it sounds; Start sitting in a seat, push through your legs until you are standing tall, and then slowly lower yourself back down into the seat. *Repeat.

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Squats

A progression from the Sit-to-Stands, Squats are one of the best lower-body exercise that provide an additional challenge and will further enhance leg strength and function, as well as contribute nicely to any weight loss goals.

• ‍How to complete: Start standing and then bend through your knees as though you are trying to sit down onto a chair. Once you have lowered yourself down as far as you can without losing balance, push through your heels to stand back up.

Want even more of a challenge?

Turn it into a Squat Jump by adding a jump at the top of your squat; ONLY recommended for those that find Squats too easy / not challenging enough. Speak to your Exericse Physiologist about your personal progression plan.

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Push-Ups

A classic exercise that we will have all done at some stage that is easily modifiable for those of all different levels, Push Ups are a fantastic body-weight exercise that helps with upper body strength and postural stability Beginners can start against a wall or the kitchen bench, whereas those that are more experienced can go straight to Push Ups off the ground.

• How to complete: Have your feet on the ground with your hands either on the ground or against an elevated object, lower your chest down towards the ground / bench by bending through your elbows, and then push through your arms to finish back where you started.

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Calf Raises

A simple exercise that can be done anywhere, Calf Raises are fantastic for ankle strength and stability, as well as enhancing your balance.

• How to complete:Sstart standing flat footed, lift yourself up onto your toes and then slowly lower yourself back down onto your heels. If you feel like you are going to lose balance, feel free to have a bench or couch nearby to help you stay stable!

Want even more of a challenge?

If you are finding these a bit easier to complete, then you can progress to Single Leg Calf Raises.

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Dead-Bugs

A fantastic exercise that helps improve core strength and postural stability, Dead-bugs can be completed anywhere and is perfect for those that are sitting for long periods of time throughout the day.

• How to complete: While lying on your back, start with your arms pointing up at the roof and have your knees at a 90-degree angle with your feet off the ground. From here, extend your right arm and left leg out and towards the floor while keeping your core engaged. Lift your arm and leg back up to the starting spot and continue the same movement by alternating arms and legs.

Want even more of a challenge?

To make this one more challenging, aim to complete as many as you can within a certain amount of time!

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Bring It All Together

You can use these exercises to create a circuit that will provide an effective workout at home! *Choose your exercises (anywhere between 3-5 is a good starting point) and aim to complete them in a circuit format 3 times each, with each exercise lasting for between 10 and 15 repetitions!

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Nathan's Exclusive Tips!

• Complete an effective warm-up before beginning – consider walking, stretching or using an easier version of the exercises you are planning to complete.
• Stay hydrated, even if you're indoors.
• Focus on maintaining good form instead of going as fast as you can – this is very important for avoiding injuries
• Be consistent and aim to complete 30-minutes worth of exercise on a daily basis – and remember, this can be spread out across the day and does not have to be complete in one block.

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Working out at home doesn’t have to be complicated or boring...

With just your bodyweight and a few everyday items, you can build strength, improve balance, and stay fit no matter what’s happening outside. These exercises are beginner-friendly, scalable, and efficient—perfect for those days you’re stuck indoors but still want to move your body and feel your best.

If you are looking for something more specific to your circumstances, then one of our Exercise Physiologist (like Nathan) can provide you with an individualised training plan that will help you stay active at home while still achieving your health or performance related goals! Just click the link below to book your first appointment in.

Fitness goals start here!