Exercise right at home
Your guide to safe and effective home workouts
Exercising at home offers flexibility and convenience, but it’s essential to approach it safely to maximise benefits and minimise injury risks. Here’s how you can get started with confidence.
Create a safe home workout environment
Clear your space
Ensure your workout area is free from obstacles, pets, and distractions. A clutter-free space reduces the risk of tripping and allows for full movement range.
Use appropriate flooring
Opt for non-slip surfaces or use mats to prevent slipping. This is particularly important when performing exercises that involve balance or quick movements.
Maintain ventilation
Ensure good airflow to keep the environment cool and comfortable, especially during intense workouts.
Warm-up and cool-down: essential practices
Warm-up: Begin with 5–10 minutes of light activity, such as brisk walking or gentle stretching. This prepares your muscles and joints for more strenuous exercise and helps prevent injuries.
Cool-down: After exercising, spend 5–10 minutes cooling down with slower movements and stretching. This helps your body recover and reduces muscle stiffness.
Exercise tips for beginners
- Start slow, beginning with low-impact exercises and gradually increasing intensity as your fitness improves
- If using resistance bands or weights, ensure they are in good condition. Inspect them regularly for signs of wear and tear. For instance, check resistance bands for any fraying or damage before use.
- Focus on form. Proper technique is crucial to avoid injuries. Consider recording yourself to check your posture or consult with an accredited exercise professional.
When to seek professional guidance
If you have a chronic health condition, injury, or are unsure about starting an exercise program, it’s advisable to consult with an Accredited Exercise Physiologist (AEP). They can provide personalised advice and design a safe and effective exercise plan tailored to your needs.
Workout at home
Our accredited exercise professionals have put together a range of workouts that you can do at home.
Before you start
Complete the ESSA Adult Pre-Screening Tool. If you answered “Yes” to any of the questions, please refrain from undertaking any unsupervised exercise and contact an accredited exercise professionals for advice on what exercise will suit you.
If you have any concerns, please stop your workout and talk to your GP.
Exercise should be individualised for anyone living a chronic condition or injury. Please take this as generic advice only.
Explore videos to get you started
Preventing knee pain
Workout by Katherine Smith, AEP at The Pilates Refinery
10 minute pumpkin workout
Workout by Robyn Yin, Accredited Exercise Physiologist at BJC Health
Strength circuit
Workout by Robyn Yin, Accredited Exercise Physiologist at BJC Health
Couch workout
Workout by Robyn Yin, Accredited Exercise Physiologist at BJC Health
25 minute whole body circuit
Workout by Archie, Accredited Exercise Physiologist at Rebound Health
Core exercises
Workout by Lauren Sexton, Accredited Exercise Physiologist at Sports and Spinal
Lower body and core
Workout by Caitlin Diggins, Accredited Exercise Physiologist
No equipment workout
Workout by Nicole Gordon, AEP at Heart Health & Fitness
5 sessions in 1
Workout by Angela Reakes, Accredited Exercise Physiologist at ProgramEx
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