Staying fit at home

If you lead a busy life, working a full-time job then coming home and doing all the child care, it can seem like there is no time to exercise.

Having no time to get out and get fit can be a huge problem.

It can be a major issue when it comes to the dreaded middle age spread.

And if you plan on going to the gym, who will be there to look after the kids?

It really can be a struggle when you don’t know what you should be doing and don’t have time to be fitting an hour long run into your day.

Yet you might notice your fitness is getting worse.

  • You could be out of breath going up the stairs

  • It may be more of a struggle to keep up with your kids

  • The cooking and cleaning may seem to zap your energy

There is a solution though.

And it is exercising at home.

I have no time

One of the biggest problems people have with exercise is not actually doing it, but finding time to do it in.

However, are you being completely honest with yourself?

Do you have absolutely no time at all?

Ok, we all manage to waste time on certain pointless things such as Facebook and Instagram.

It is very easy to sit and watch 20 minutes scroll on by.

So, we need to be using this time more wisely.

Later in this post I’ll give you 2 circuits you can do at home, in 20 minutes to burn calories and keep you fighting fit too.

But these 20 minutes are all we need.

And guess what, you don’t need anyone to watch the kids.

You can be in your own living room, without the clanging and banging of weights around you.

Have your own home comforts, play the music you want and enjoy a quick workout at home.

No time wasted travelling, just crack straight on with it.

You could literally work out in your pyjamas and build your fitness back up with just a few sessions a week.

Exercises for Fitness at Home

So, I’ll give an example of a few essential home exercises which will help you get fit again.

There are millions you can do with just your bodyweight but these would be my top 5.

  • Squats

  • Lunges

  • Press Ups

  • Mountain Climbers

  • Bicycle Crunches

With just these simple exercises you can work most of the major muscles in your body.

Not only that, but they will get you out of breath, improve your fitness and build some strength.

Circuits you can do at home

Here are the 2 quick circuits you can do at home.

These will all improve your fitness and can be done in a very short amount of time with no need for equipment.

Jogging on spot for 30 seconds

Rest 15 seconds

Squats for 30 seconds

Rest for 15 seconds

Press Ups for 30 seconds

Rest for 15 seconds

Bicycle Crunches for 30 seconds

Rest for 75 seconds

Repeat at least 2 times


Jogging on spot for 30 seconds

Rest 15 seconds

Lunges for 30 seconds

Rest for 15 seconds

Press Ups for 30 seconds

Rest for 15 seconds

Mountain Climbers for 30 seconds

Rest for 75 seconds

Repeat at least 2 times

Each circuit is 4 minutes long. Doing them both twice in one session means you’ll be working out for less than 20 minutes.

Do each of the exercises in your own time and take small breaks if needed.

Your goal is to improve each week, whether that be to work harder and do more reps, or repeat the circuit more times.

You could even just do one of the circuits 2 or 3 times if you have minimal time.

Just exercising for around 20 minutes a few times a week could be all you need to build your fitness levels back up and feel great again.

Get fit at home exercises