Want to start an exercise routine, but don't have money for a gym membership or pricey equipment? Good news! You can workout at home for free with no equipment.*

Go to the gym? NO Workout at home? YES!

*Consult your doctor before starting a new exercise routine.

Types Of Exericses

There are 3 types of exercises you can add to your routine:


A soccer player running in place


Someone saying,


A person stretching on a beach at sundown


Cardio exercises raise your heart rate strengthening your heart and lungs.

Jumping Jacks

Two cartoon characters doing jumping jacks


A person doing burpees in a a home office

Running in Place

A boy running in place at home


Choose an additional cardio exercise that raises your heart rate and doesn't require any equipment.

Tree Pose

Pull Ups

Jumping Rope

Side to Side Punches


Strength exercises build 3 muscle groups: upper body, lower body, and core.

Focus on proper form rather than speed.

Push Ups - Upper Body

A woman doing pushups in a home office

Squats - Lower Body

A woman doing squats in a home office

Plank - CoreA woman planking on the floor of a home gym


Choose an additional strength exercise that will build muscle and doesn't require any equipment.


Corpse pose


Bench press


Stretching exercises improve flexibility and help cool down after exercise.

Downward Dog - Full Body

A doing doing the downward dog pose

Upward Dog - Upper Body

A woman doing the upward dog pose

Butterfly Stretch - Lower BodyA person doing the butterfly stretch in front of a lotus flower


You want to create an exercise routine that includes at least 1 of each type of exercise. Which of these should you choose?

Push Ups, Planks, Squats

Burpees, Squats, Downward Dog

Jumping Jacks, Burpees, Butterfly

Running, Upward Dog, Jumping Jacks

Take Action

Put it all together to build your at-home exercise routine using interval training.

A cartoon character saying,


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This Byte has been authored by


Kitzzy Avilés

Learning and Development Leader and Facilitator