Gut Health

Easy – and Free – Ways to Stay Fit at Home

Your exercise routine might look different, and you might not have access to a gym full of equipment… but you can still get moving and keep fit.

And if you’re feeling unmotivated, consider this:

Regular moderate exercise offers a bounty of healthy benefits, far beyond helping you achieve and maintain your ideal body weight. A daily dose of muscle movement can:

  • Strengthen your immune system
  • Increase antibody responses to help your body fight against infections 
  • Reduce blood pressure levels
  • Reduce inflammation
  • Promote healthy blood flow and circulation
  • Improve your heart and lung health
  • Strengthen your bones

You can grab on to all of those benefits right in your home… even if you’re in a tight space… even if you have no traditional workout equipment. All you have to do is get started.

Online Workouts

The remote workout industry was just beginning to heat up in 2019, and now it’s running full force. Many gym chains and workout equipment companies now stream exercise classes, and a lot of them are free (at least to start) so you can check them out without spending a dime. You can find these classes on Instagram, Facebook, YouTube, and company websites – and you don’t need to have or buy equipment to participate. Some of the biggest include: (I didn’t include links because I wasn’t sure you wanted any other than for Melissa Made – but can easily add them if you like)  

Get Moving Any Way You Can

Dance around your kitchen. Go for a walk. Sweep or mop your floors.

Being stuck at home doesn’t have to limit your movement. You can do jumping jacks… push-ups… squats no matter where you are.

Do whatever you can to get yourself started… even if you just have five or ten minutes to do it. Keeping to a routine and building on your progress will help you stay in shape…and maybe even end up in better shape.

Use What You’ve Got

You may not have full gym equipment at home, but that doesn’t mean you don’t have any exercise gear.

Things you might have around the house that you can use to get a good workout include:

  • Stairs
  • Jump rope
  • Hula hoop
  • Water bottles or canned food
  • Laundry detergent bottle
  • Backpack
  • Towels or t-shirts (as resistance bands)
  • Walls 

In fact, Melissa McAllister of MelissaMade created a whole-body at-home workout routine that uses nothing but walls (and a resistance loop, if you have one – but you don’t need it). Her specialty: Combining moves that give you a great strength challenge and offer cardio benefits to save you time. With this workout, you’ll be sure to build muscle, burn fat, and feel accomplished.

Here are five of her custom exercises – watch the videos to make sure you have proper form): (link here and you can also add links to each exercise)

  1. Wall Sit with Lat Pulldowns

This combo will work your quads and mid back. These are BIG muscles that will scorch your metabolism the stronger they get. Make sure to push your lower back up against the wall and keep that ribcage closed.

  1. Wide Pushup with Rear Leg Raise

This combo definitely strengthens the chest and glutes. Again, both are large muscles that will keep the metabolism up when consistently worked. Keep those hands outside your shoulders, core pulled in tight and stay a straight line from your heels to your head the whole time.

  1. Tricep Pushup with Side Leg Raise

These 2 moves help strengthen and define the backs of the arms and the outer thighs. Your hands should be about the same distance apart as your shoulders and as you lower down, you should feel the insides of your arms graze your ribcage. Also, keep that core in tight and stay a straight line from your heels to your head just like before. When lifting the leg, lead with the heel. 

  1.   Wall Plank Oblique Crunch with Back Row

This move is so much tougher than it looks. By slightly lowering the hips, you require those obliques to fire. Pulling that elbow straight up and back will define those back muscles right between your shoulder blades. But be careful not to sink into either shoulder, keep distance between your shoulder and your ear at all times. These movements are small but mighty.

  1.   Wall Lean Bicep Curl and Inner Thigh Lift

This combo move is great for 2 muscle groups that look fantastic when defined. If you have a resistance loop, wrap it around your inside foot and hold it with your inside hand. Alternate between an inner thigh lift and a bicep curl. Keep that elbow to your side and when lifting the leg, lead with your heel.

A final word from Melissa: “I was incredibly challenged doing these and I think I’m in pretty good shape. My recommendation for you is to perform these exercises as long as you can until you feel you might lose form. We are ALL at different levels and me giving you a “set” amount is a disservice. Go hard and when you feel like you did all you could…give me 2 more, I know you have it in you!” You can follow Melissa for more inspiration @melissamade



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