« Back to articlePrint this article

10 DO-AT-HOME Exercises To STAY FIT

November 10, 2021 13:28 IST

Fitness and weight loss expert Sumit Dubey shares simple exercises you can do to stay fit every day.

how to work out at home

Kindly note the image has been posted only for representational purposes. Photograph: Kind courtesy Esha Gupta/Instagram

The pandemic has had an inimical effect on each one of us.

With people restrained to their homes, most of us would eat, sleep, a vicious cycle.

This naturally must have taken a toll both on your physical and mental health.

Until gyms and sports centres remain closed, working out from home will be the new normal.

You must change your outlook towards exercising and seek help from virtual classes.

There are countless free fitness apps to help you stay fit and in top shape.

While your home transforms into a gym, here are some simple exercises you can engage in to get started.

All Illustrations: Uttam Ghosh/

1. Push-ups

Push ups

One of the best exercises to build upper body strength, push ups enhance core strength and bring stability.

If you have trained your eyes on strengthening your shoulders, triceps, lower and upper chest, arms then this exercise is your best bet.

For an average person 50 to 100 push-ups daily are enough to maintain a good upper body.

How to do it

2. Squats


The humble squats can do a world of good to your body. It targets the muscles of the lower back, legs, and the core.

It can help you torch your calories faster and lose weight. It is one of the most effective workouts to fortify your leg muscles, back, improve flexibility of the lower body and toughen the knee joints.

There are quite a few variations of squats and all pack quite a punch. People looking to get a toned body must include squats in their regime.

How to do it

3. Jumping Jacks

Jumping jacks

Jumping jacks is one of the easiest and most fruitful exercises.

An absolute no-nonsense form of workout, it has innumerable benefits.

This cardio exercise will get your blood flowing and ratchet up your heart rate.

Star jump, another pseudonym of the exercise, when done consistently will surely help you cut on your weight and tone up your body.

How to do it

4. Lunges


If you want to enhance your endurance levels then lunges can be your go to exercise.

It can be done anywhere -- your balcony, your drawing room, your compound.

Lunges increase muscle mass to build up strength and shape your body, specifically the butt, core, and legs.

If it's done the right way, lunges will also aid you to improve your posture.

How to do it

5. Step-up, with weights or without weights

Step up with weights or without weights

A low impact exercise which cuts down the risk of grievous injuries associated with other strenuous exercises.

All you have to do is to find out an elevated surface, stairs etc. and you are all set to go.

This exercise will activate all your upper leg muscles -- quads, hamstrings and glutes. To increase the effectiveness, you can do this exercise with weights according to your convenience.

How to do it

6. Planking or Planks


If you crave to fire up all your muscle groups at the same time then you should go for planking.

It has a windfall of benefits associated with it like it helps in improving flexibility, metabolism, overall mental health, maintains balance and co-ordination and aids in body alignment.

So, if you desirous of having those killer abs and a toned stomach then switch to this amazing exercise. 

How to do it

7. Burpees


This is an equipment-free exercise which packs a punch.

You can incinerate your fat with this incredible and easy to do exercise.

It delivers a full body workout, accelerates heart rate, improves blood flow, lowers risk of heart diseases and diabetes, lowers cholesterol, and enriches brain function. 

How to do it

8. Standing shoulder press

Standing shoulder press

All you need for this exercise is a pair of dumbbells which you are able to lift.

This exercise works the deltoid (posterior, medial, and anterior) muscle of the shoulder.

Additionally, to enhance shoulder strength, the standing dumbbell overhead press engages the core for stability throughout the movement.

How to do it

9. Chair/Bench dips

Bench dips

Make ample use of that bench or chair lying in your home. Just turn your back on the bench or chair you are using and exert pressure on your hands to go down.

This won't be easy initially, however, with time and practice you will adapt to it.

This exercise is exceptional for upper body development and increasing muscular endurance.

How to do it

10. Wall sit

Wall sit

This exercise will certainly not let your back against the wall.

This is again an exercise which you can easily do at home.

How to do it