Blue Cross Blue Shield of Mississippi

No Gym. No Problem

Written by John Cooper, BCBSMS Wellness Coach & Certified Personal Trainer

Having a lot of different options to pick from in a gym setting does make selecting exercises easier. However, just because you don’t currently have access to a gym does not mean that you should stop exercising all together. Consistency is king when it comes to making progress over time so don't stop pursuing your health goals just because it’s awkward to exercise in your living room or garage. Getting creative at home can still have a meaningful impact on your health and wellbeing. After all, we can’t control all the circumstances that happen to us, but we can choose to make the most out of them. 

There are actually a lot of perks that come along with working out in the comfort of your own home. Working out at home means that you don’t have the hassle of membership costs or have to deal with the time commitment of driving to the gym. You can still develop your fitness while you’re exercising at home. Plus, you can listen to whatever you want, as loud as you want. 

There is still a variety of exercises to pick from even when you are working out at home. Mix things up by either getting outside or choosing a workout program that is designed to be completed with minimal to no equipment. Yoga is just one example of a great workout that can be performed with zero exercise equipment. 

Home workouts can be just as effective as workouts done in a gym setting, it just requires a little more creativity. Below is a sample workout to follow so that you can not only adapt and overcome during this time but also feel empowered knowing that you’re doing the best you can with the circumstances at hand. 

Equipment Needed:

  • Chair 
  • Wall
  • Exercise/Yoga Mat (optional)


Complete five rounds of the following exercises. Gradually increase the speed at which you do these exercises each round. Start easy and finish at a moderate pace.

  • 20 seconds, March in Place
  • 20 seconds, Jumping Jacks
  • 20 seconds, Butt Kickers

The Workout

Depending on the level of challenge, complete three to five rounds of the exercise circuit below. If you would like to further increase the intensity of the workout you can add ten seconds or five reps to each exercise. Complete the following in order until you have completed three to five rounds total.

  • 20 seconds, Mountain Climbers (supported on chair or use an exercise/yoga mat) 
  • 10 reps, Squat to Chair 
  • 20 seconds, Wall Sit 
  • 60-90 seconds, Rest

The Cool-down

After you finished the workout, don’t stop moving! Cool-down with a light walk outside, walking in place and stretching for five to ten minutes. 

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