16 Indoor Fitness Tips (Because You Can’t Go Outside)

Stream a Yoga Class

Whether you find the time for a downward-facing dog before the kids wake up or squeeze in a savasana during naptime, one of the best indoor workouts is yoga! Use these 5 Great Online Yoga Programs to move your body and calm your mind right from your phone or tablet!

Do Your Laps

Plan a trip to your local community center or favorite indoor pool to swim a few laps! If your kids are in swimming lessons or just love to splash around, it’s the perfect outing that packs a great fitness punch!

Host a Dance Party

All you need is your living room, some great tunes, and your best moves to burn calories and have a blast! If your kiddos are home, turn it into a Freeze Dance Party and see how long they can stay frozen!

Choose a Fitness Plan

You don’t even need to leave your house to stay on your trusty fitness plan! If it’s barre you love, try Barre3 or Physique57 that both have on-demand subscriptions you can access anytime, anywhere. Need more ideas for on-demand workouts? We’ve got you covered with these online fitness plans.

Create an Obstacle Course

Chilly days won’t keep you down if you use these Easy and Fun Ways to Workout with the Kids at Home! Why not create an obstacle course with everything from pillows to chairs and even toys?

Schedule 30 Minutes

Don’t overcommit yourself to a new workout, or any fitness plan for that matter, or you could burn out too quickly! “Try starting with three days a week, and schedule it into your week like a doctor’s appointment,” says Anna Kaiser, trainer and founder of AKT. “After week four, try adding another 30 minutes every other week.”

Add Weights to Your Routine

Whether you’re just walking upstairs or have a few minutes to lunge across your bedroom, consider adding in weights to really amp up your daily activities. But don’t be tempted to go too heavy! “Once you know the heaviest one you can lift, you’ll want to choose a weight for your actual reps that are around 60 to 70 percent of the weight of your heavy one,” says Greg Justice, exercise physiologist and author of Mind Over Fatter.

Lift the Baby

Don’t have weights at home? Your baby (or toddler!) will do! Chances are you’ve thrown your little ones in the air a time or twelve, so play for just a few minutes longer to put your arms to work or get in a few squats while holding your tiny fitness pal.

Use the Sink

One of the best fitness hacks moms swear by? Sink push-ups! Every time you go to the restroom and after you wash your hands, use the sink to do 10 push-ups.

Choose a Buzz Word

While watching your kids TV show or even Netflix, pick a buzzword that will prompt you to do jumping jacks or squats every time it’s said.

Run the Stairs

If you can find 10 minutes in your day, you can get in a great workout simply by running up and down your stairs!

Jump Rope Contest

A fun way to get the kids involved! See who can jump rope the longest.

Do Couch Dips

You can workout indoors without even leaving the couch! Place your palms behind you on the couch, with your legs stretched in front of you like a plank. Do a few tricep dips by bending your elbows 90 degrees and straightening again.

Clean Your House

Even if you can’t get in a formal workout, you’d be surprised how many calories you can burn simply by cleaning your home— especially if you’re vacuuming or mopping!

Track Your Steps

Do you have a smartwatch or activity tracker? Start tracking yours and aim for 10,000 steps in a day— even if that means you need to climb the stairs a few more times! According to Fitbit, 10,000 steps “adds up to about five miles each day for most people, which includes about 30 minutes of daily exercise— satisfying the CDC’s recommendation of at least 150 minutes of moderate exercise per week.

Hula Hoop to Music

Hula hoops are still fun when you’re an adult! Put on your favorite song and see if you can manage to keep it moving for the entire duration. Get the kids involved and see who can sway the longest!