How to Get a Great Workout at Home

Not everyone has the opportunity to exercise in a gym setting—and that’s okay. Getting started with an at-home exercise routine is easier than you may think. You can actually get a great workout at home with little to no equipment, and this guide will show you how.

MyHealthKC partnered with Andrew Fix, PT, DPT, OCS, Pn1, Senior Clinic Director with PT Solutions Physical Therapy, to demonstrate effective workout routines you can do from the comfort of your home. In each video, Andrew shows you how to target different areas of the body and the proper form for each move. Choose your area of interest or complete all the circuits for a full-body workout.

Suggested equipment:

  • Set of dumbbells
  • Resistance band
  • Chair or bench


In this video, Andrew demonstrates options for warming up before your workout. The warm-up is a crucial part of an exercise routine, as it prepares the body for exercise and helps prevent injuries.

Upper Body

In this video, Andrew walks you through a series of moves targeting the upper body (arms, shoulders, chest). The circuit consists of push-ups, dips, rows and bicep curls. Andrew will demonstrate ways to modify each exercise to suit your fitness level or available equipment.


In this video, Andrew shows you two ways to strengthen your core at home that go beyond basic sit-ups. Strengthening your core can help alleviate back pain, improve posture and prevent falls.

Lower Body

In this video, Andrew shows you how to have proper form while performing squats, bridges, lunges and step-ups. You’ll also learn how to modify each move to suit your physical ability.

Whether you have 15 minutes or 30, you can make time for exercise in your daily routine when you find creative ways to work out at home. Use MyHealthKC’s Fitness Planner to outline your daily workouts and keep track of your progress. If you have health issues or concerns, it’s a good idea to check with your doctor before beginning an exercise routine. If you’re in need of a doctor, use MyHealthKC’s Find a Doctor tool to match with a primary care provider who fits your personality and needs.

Just answer a few questions aboout yourself and MyHealthKC will show you a list of your most compatible local providers.