What We’ll Cover:

• The benefits of building a home gym, including convenience and long-term cost savings.
• How to create a safe and effective workout space at home.
• Bodyweight exercises and low-cost equipment options to support fitness.

Why exercise at home?

When it comes to exercise, the key is to move your body in a way that feels achievable, comfortable and safe. At Roczen, we know that taking part in physical activity can feel challenging for many reasons, including:

• A busy schedule
• The high cost of living
• Low confidence
• Feeling unsafe in public spaces
• Lack of social support
• Cultural expectations
• Uncertainty around appropriate exercise type

While it is beneficial to get outside in nature when you can, finding an exercise routine at home can help to build confidence, particularly if this is something you struggle with. It can also remove travel time to a gym, childcare arrangements (if needed) and high costs of monthly memberships.

How much should you be doing?

Physical activity guidelines recommend 150 minutes of moderate or 75 minutes of vigorous cardiovascular activity per week (or a combination of both). The aim is to promote heart health and reduce sedentary time. To strengthen muscles, bones and joints, it is recommended to complete two sessions of resistance-based activities per week. Examples include yoga, bodyweight exercises or weightlifting. 

While these recommendations can seem daunting for some people, the key is to start slow and build up over time for the best chance of sustaining your exercise habits.

How to create an effective workout space at home

Similar to working out in a gym or at a class, it is important to exercise safely at home. This means choosing a space clear of any obstructions. Consider selecting an area with a window or door nearby, particularly in warmer weather, to help regulate your temperature.

Equipment and exercises to build into your home gym routine

You can build an effective home exercise programme with bodyweight exercises alone. Don’t forget to check the ‘movement’ section on Explore for some inspiration, or there are a variety of free videos available on YouTube.

Cardiovascular exercises include: 

• Marching or jogging on the spot
• Jumping or step jacks
• Side steps, or one up, one down on the bottom step of stairs.

Strengthening exercises include:

• Standing or chair bodyweight squats
• Push ups against a counter/wall
• Glute bridges.

Although you don’t need any equipment to exercise at home, the equipment below can be a budget-friendly way to help progress your home workouts. Increasing resistance and weight during exercise can support the maintenance of muscle mass while losing weight.

Lower cost equipment 

Mid-range equipment

Summary

Building a home gym does not have to be expensive or complicated. With a small, safe space, simple bodyweight exercises, and a few affordable pieces of equipment, you can create an effective workout routine at home. The key is to start small, stay consistent, and choose options that feel achievable and sustainable for you.