How can I get a good workout at home?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
You can transform your health and lose weight -- without any fancy equipment! Instead of going to the gym, start your weight-loss journey today with this simple staircase routine that you can do at home.

  1. Incline Pushups - With your toes on the floor, place your hands on the step of your choice. Then perform a normal pushup. These could also be done on the knees to make them a little easier.
  2. Tricep Dips - Sit on a step with your feet on the step below and your hands beside your hips. Walk your feet out so that you are off the step supported by your hands. Raise and lower yourself by bending and straightening your arms.
  3. Step Lunges - Starting on the floor, step up with one foot. Raise the other foot up and tap your toe on the next step. Lower that same foot, and then do a rear lunge with the starting foot. Repeat on the other side. You can add hand weights if desired.
  4. Bear Crawls - Start with your feet on the floor and your hands on the first step. Slowly crawl up the stairs by moving one hand and the opposite foot. You can also crawl back down when reaching the top, but be careful not to fall!
  5. Stair Sprints - Starting at the bottom, walk at a fast pace up the stairs. You can take each step or skip one or two each time to make them more challenging. If you want, you could do some squats or pushups at the top. Then walk back down and repeat.

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There are loads of sources available to help you start a workout program at home. 10 minute Trainer is a great in home workout system, consisting of several different workouts to keep you motivated. Many other workout systems such as P90X and TurboFire can run from 15-60 minutes so you can reach your goals within the time you have. You can read more about these specific programs at

There are also workouts available on Hulu and even Youtube. You can also focus on good form, body weight based moves such as squats (in all variations), pushups, lunges, triceps dips, plyometrics, etc. Start with 10 reps of each move and go through them 3 times.


If you are strapped for time the peripheral heart action training system is the best training program to follow. Peripheral heart action is a variation of a circuit training program. The key concept behind peripheral heart action training is that the program will alternate between an upper extremity and lower extremity exercises. For example, perform a push-up, followed by a lunges, followed by bent over rows. This type of training allows you to move from exercise to the next with limited rest. The alternation between upper and lower extremity exercise enhances circulation through the body. You can get a total-body workout in 20 minutes or less.  


Several options are available, and it's important not to get bored doing the same thing everyday.

1. Walk outside or 20 minutes if you can stand the weather -- and go briskly.

2. If you have home gym equipment, spend 20 minutes on a treadmill or stair stepper at a brisk walk pace, or if you're ready, at a nice jogging pace. The intensity all depends on your fitness level.

3. If you have "on-demand" cable, check out the music section on demand, and try the super-short but fun cardio dance lessons, like "Dance Club Diva" or other short lessons that appeal to you.

4. DVDs by Gaiam for Pilates or Yoga: Do whatever you have time for. Don't worry if you can't finish the whole video.

So, as you can see, it's all stuff to do from home so you don't waste time driving to the gym and so you can get a good burst of activity every day or on most days of the week.

Continue Learning about Types Of Exercise

Types Of Exercise

Types Of Exercise

Exercise provides many health benefits - from fitness to increased physical and mental energy. In order to prepare yourself for a exercise routine, you need to research which exercise is right for you and how to fit a new exercise ...

e program into your daily schedule.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.