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.


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 - Core A woman planking on the floor of a home gym


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


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 Body A 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?

Take Action

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

A cartoon character saying,


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