Golden Home Fitness

4 Tips for How to Workout at Home Without Equipment

We get it, you’ve finally worked up the motivation to workout, and you want to get after it right away! You don’t want to deal with a gym membership, commuting to the gym, and aren’t ready to invest in home equipment just yet. So you may be asking yourself, how do I workout at home without equipment? You have come to the right place!

When it comes to getting a good workout at home without equipment, there are a few steps you should think about, but most important for getting started is to eliminate distractions! When you’re at home, you’re one request from a spouse or child away from a premature end to the workout or at least an extended break. Plan ahead and keep the distractions at bay so you can get after it uninterrupted!

Here’s the deal: you may not think about it like this yet, but you already have a whole gym with you right now! That’s right, your own body weight is an excellent solution to help you workout at home without equipment. Not only that, but putting yourself in a new environment will force you to come up with new, creative ways to use what you have already, helping you work your creativity muscles too!

How to Workout at Home Without Equipment

So how do you keep progressing as you workout at home without any equipment? Easy! Focus on how you can make the exercise harder, or easier, as needed. Here are four of the best ways to do just that:

How to Workout at Home Without Equipment

#1 – Change Elevation

When you think about doing a push-up, you may be thinking, “I can’t do any of those!” but that’s just if you think about doing a pushup flat on the floor. If you raise your hands up to the edge of your sofa, or to your kitchen countertop, you’re making the movement easier while still keeping the movement the same: a horizontal press with a sturdy core. By changing your body’s angle to the ground, you’re reducing how much of your body weight is directly felt through the movement.

#2 – Reduce Stability

Want to make an exercise harder? Shake it up! By reducing the stability of an exercise, our bodies need to work harder to stabilize. This can be achieved by going from both legs and/or arms in contact with the ground to just one, such as from a squat to a single leg squat. Performing many core exercises, you can reduce stability by lifting a limb, such as in a plank with one arm or foot raised off the ground. Additionally, you can use a piece of equipment like a stability ball or Bosu ball to create instability where you have to work hard to stay put! Performing a plank on a stability ball is an excellent example of this.

#3 – Modify Speed

Got a need for speed? Slow it down first! By increasing the time that it takes to complete reps, you’re putting your muscles under greater strain to complete the same exercise. Let’s take a bodyweight squat for example, now instead of jumping down and up haphazardly, count to four seconds on the way down, pause for two seconds at the bottom, then stand back up over four seconds! Seem easy? Give it a try and get back to us! Once you can do something really slow, then you can progress by adding speed, such as doing jump squats or jumping up on a step.

#4 – Increase Distance

How low can you go? Limbo and musical references aside, how far you go in an exercise will make it harder! Once you can safely perform the full range of motion of an exercise, you can increase the distance for each rep. Ways to do this include elevating your front foot on a lunge so your back knee can drop even further, putting greater demand on your front leg to remain strong throughout. For a push-up, you can go all the way to the floor if you’ve been stopping a few inches higher, or you can elevate your hands on books or yoga blocks to challenge your shoulders and chest muscles even more. By testing yourself through these greater ranges, when you’re forced into a potential injury causing position in daily life, you’ll have prepared your body to handle these extremes and will be more resilient!

Meet Susanne, Our Holiday Home Fitness Challenge Champion!

What are you waiting for!? You have everything you need already, and if you want guidance on how best to progress for your specific needs and goals, we will come to you where you already are and coach you to success right at home! Get started with a free week! You’ll get a coaching session, in-person or a live remote video session, plus a full week of online coaching. If you’re looking to learn more exercises you can do at home, check out our video library!

Outside the Box: Exercise in-Home to Develop Creative Thinking

Health, wellness, and exercise should enrich our lives, bring excitement, vitality, and a sense of progress. Why, then, is it that when most people think of “getting healthy,” that the images conjured are of hordes of people every January running on a treadmill, eating the same rotation of lettuce, unseasoned chicken, brown rice, and raw broccoli? Often, it’s because people have accepted the things they hear repeated when it comes to health, practicing “convergent thinking.” In this article, I’ll address how in-home exercise is especially suited to work your creative “divergent thinking” muscles, break you out of the mold, and enrich your life!

To grossly oversimplify, there are two kinds of people: those who primarily employ “convergent thinking,” and those who primarily employ “divergent thinking.” The former is associated with seeing a limited number of options or directions, preferring to do things as they’ve always been done, the “it is what is” mindset that constrains many people to a monotonous routine, feeling trapped but resigned to believing there’s no way out. The latter is associated with looking to find the full range of options or directions, especially those not immediately obvious, preferring to find the best way to do things, the “I can change myself and the world around me” mindset that leads people to grow beyond the lot they’ve been given and maximize their life.

There’s nothing inherently wrong with convergent thinking, and we need a fair amount of convergent thinking in the economy and in our lives, from a bus driver taking the same way every day, to adhering to established laws and ethics. However, it’s divergent thinking that most people seem interested in: how to innovate in X industry, how to stretch the dollars in every paycheck a little further, how to make the most out of the time and resources available to us in whatever way we desire.

If you walk into most big box health clubs, it’s a pretty standard experience. No matter how fancy the treadmills or expansive the “functional” zone is, there’s a constant ebb and flow of trends that the entire health and wellness industry rides every few years. Convergent thinking is riding the wave; divergent thinking is riding your own wave or creating a new wave for everyone else to ride.

When most people think of getting fit, they think of going to a gym. However, physical fitness centers for the general public have only proliferated in the last 50-80 years since Jack Lalanne opened up shop in 1936. Exercising at home, outside, or in the course of daily living really isn’t all that countercultural, despite what the marketing campaigns of health clubs may lead you to believe. When people do decide to exercise in-home, the reasons typically include some of:

  • Anxious to go into the intimidating gym environment
  • Save the time to commute to the gym
  • Save on expensive memberships
  • Prefer to dictate their experience (music, decor, etc.)
  • Hate waiting for crowded equipment

Everyone who starts to workout at home is faced with a dilemma: the fancy machines are gone; the full rack of weights are nowhere to be found; since much of the traditional content around exercise relies on these tools, what do you do? Wait for it… you figure it out! This is where divergent thinking comes in. You can see a set of options not only as they are presented, but in all the ways a solution can be found. You soon realize that a backpack laying in your closet can be filled with water bottles, books, or anything at all, and suddenly you have a versatile and adjustable weight set without spending a dime. That set of stairs? You better believe you can do cardio training running or walking up, down, and laterally, push-ups made easier or harder with elevating your hands or feet, step ups, box jumps, and on and on! Have some buckets in your garage? The range of possibilities is limited only by your imagination and the laws of physics.

What do you do? Wait for it… you figure it out! This is where divergent thinking comes in. You can see a set of options not only as they are presented, but in all the ways a solution can be found.

You may be saying to yourself: “Wow, I never thought of that, I’m not creative enough to come up with all these different possibilities.” Well, this is the fun part! By exposing yourself to activities more divergent in nature, science supports that you will open up your mind to the range of options and actually become a more creative person, employing divergent thinking throughout* your daily life.

*As an aside, the most exciting part is what that last sentence can mean for you: remember the last time you were in a fight with someone, or prematurely judged someone, and you later realized that if you just thought about the issue from a different perspective, there would have never been an issue at all? How much stress and poor judgment could be prevented by opening yourself to the range of possibilities? There are many other factors at play, but it’s fair to say we can all benefit from a little more open-mindedness in our lives.

The benefits here are not limited to MacGyver-style equipment either. Let’s say you have specific goals related to performing particular exercises and need specialized equipment, you just prefer to use the equipment you’re used to and want to build a home-gym setup, or you live in an apartment building or work in an office with a fitness center. You still develop your divergent thinking aptitude because there are inherent restrictions: maybe the weights only go up to an amount that seems too easy, or there is a limited range of equipment pieces. You’ll have to look at what is available in new ways to see how, for example, even with a limited number of weights you can change several other variables such as range of motion, tempo, stability, and more. Working with a coach can help you learn all these different levers you can work with, or you can check out further free content as a guide, such as our eBook listed below.

We have a more complete guide than I can hope to achieve in this article with the first Golden Home Fitness eBook: The Ultimate Guide to Home Workouts (available complimentary to you by filling out the form below). The eBook covers the why, how, and what precisely you can do, with an accompanying exercise library available on our YouTube channel, and supported by our ongoing newsletters and digital content. Hopefully reading this opened up your mind to some possibilities you hadn’t previously considered, and if you’d like to stay in touch, subscribe to the Golden Home Fitness Weekly Newsletter!

Written by Will Hansen, NSCA-CPT, Golden Home Fitness Director of Operations. Originally published on LinkedIn and Medium and republished with permission.

4 Reasons to Exercise Outdoors this Summer

Summer is a great time for the beach, good times with family and friends, vacations, and yes – exercising outdoors! Especially if you live in the northeast with brutal winters, the summer is a wonderful break from the frigid conditions in the winter. Not only does exercising outdoors present an opportunity for a fun change of pace, but there are several advantages too!

1. Vitamin D

On the aggregate, research shows that more than 40% of America is Vitamin D deficient. Vitamin D is essential for optimal functioning and evidence supports that deficiency may increase risk for several chronic diseases including cardiovascular disease and cancer. If you don’t work a job where you’re outside much of the day, exercising outside is a great way to get that essential vitamin D. This could include going for a run, taking a yoga class outside, doing calisthenics in the park, or working with a coach! (1)

2. Heat Exposure*

While the benefits of short duration extreme heat exposure, such as sauna use, are well documented, there is also benefit to more “moderate” heat exposure. Recent research from the Journal of Applied Physiology shows that, independent of exercise, repeated exposure to heat closer to 100 degrees Fahrenheit (compared to the 180 to 200 degrees in a sauna) can elicit improvements in the function of your mitochondria! This means an improved ability to generate energy in your cells, leading to greater health and in particular reduced risk for diseases related to aging. When combined with exercise, these effects are seen at an even greater level! (2)

3. Variety

This is very important for two reasons: fighting boredom and continued progress. When you’ve been doing the same thing for some time, a natural complacency sets in. Even if you’re practicing good training principles of periodically varying exercises, intensity, duration, planes of motion, range of motion, etc. (if you aren’t, address that first, but that’s for another article)! When you’re outside, you have the opportunity to literally go outside the box – all those machines and weights you had inside aren’t around, so what do you do? Getting out of your comfort zone is key to sustaining progress over years and decades of continued training. When you’re outside, you might find that training with odd objects, calisthenics, running, or other modalities suited for the outdoors challenge and invigorate you in ways you never knew!

4. Fun!

While all exercise can be fun, and everyone has their own preferences, there’s something extra special about moving around outside that brings out the kid in you! Even if you’re just doing the same thing you always do in a gym, exercising outdoors brings a whole new energy. If you enjoy running, it’s no secret the amazing views and scenery you can feast your eyes on that have eluded you all winter! The whole category of odd object training like tire flips, sandbag exercise, battle ropes, sled pulling or pushing have a kind-of inherent fun that’s best captured in the sun.

The videos above show a few of our clients training while having some fun in the sun!

Interested in training outside but don’t know where to start or need to be held accountable? Hire a coach! We offer concierge wellness services that come to you! Leave your contact information to stay connected or give us a call today at (844) 704-9477 to reach out directly.

*Disclaimer: Heat exhaustion, heat stroke, sunburn, sun poisoning, melanoma, and dehydration are very real concerns that must be kept in mind in the summer months. For a more complete guide on staying safe in the summer heat, check out this detailed guide from Consumer Reports on safety in the summer sun when exercising.

Written by Will Hansen, NSCA-CPTGolden Home Fitness Director of Operations

Research Referenced:



Maximum Motivation for Exercise at Home (Setting the Stage)

You’ve heard the time-saving and money-saving benefits of exercising at home and you’re ready to give it a try. But you don’t have a well equipped home gym, and when you look at your living room all it makes you want to do is take a nap or watch Netflix, so how do you set the stage to exercise at home?

Just like anything else, it starts with preparation. You should have a space picked out in advance that’s at least large enough to reach your arms all around, overhead, and to step forwards, backward, or side to side. Now what will you need? If you plan on doing elevated push-ups for example, you’ll need the arm of a sofa, a countertop, or a stair nearby to use. If you’ll be doing exercises on a set of stairs or a step, plan how you’ll get to it during the workout. Will you need to move a table to have adequate floor space? Make sure you know where you’ll move it to while you plan to exercise.

Do you like to listen to music during exercise? Have speakers and a playlist picked out in advance to eliminate delays. Would you prefer it to be quiet? Try to plan a time when distractions like pets, kids, or incoming calls will be at a minimum.

By the time you start your warm-up you are psychologically prepared, and ready to get physiologically prepared.

Plan what you’ll be wearing! At home, it’s tempting to keep your lounging around clothes, or work clothes on for exercise, but the association with taking a nap or thinking about work is not what you want when the goal is an efficient, focused workout. Just like how athletes wear a uniform to compete, try having your own workout attire specially for that purpose; when you dawn those clothes, you’ll be primed and ready to exercise at your best!

If you’re used to using the drive or commute to the gym to get “in the zone,” try to give yourself a little psych-up time in the “green room.” Try changing the music to your workout playlist while you’re prepping the space, filling water, and changing, so by the time you start your warm-up you are psychologically prepared, and ready to get physiologically prepared.

If you wouldn’t miss an important meeting, a child’s big event, or a fancy date, don’t miss your time to take care of yourself!

Have an exercise plan! At home, it’s extra easy to convince yourself to turn a water break, or mulling over what exercise to do next, into checking emails and texts that quickly becomes the end of the workout. Have a plan from beginning to end of what you’ll be doing. That could be as simple as planning on doing 10 squats every commercial break during a TV show or sports game, or a more specific training program with a full warm-up and planned exercise regime.

Once you know what you’ll be doing, make an appointment with yourself (or with your in-home personal trainer), and stick to it! If you wouldn’t miss an important meeting, a child’s big event, or a fancy date, don’t miss your time to take care of yourself! It’s also a good idea to alert your family or roommates as to when you’re going to exercise, so they can not only hold you accountable, but also plan their own time as well. This is especially important if you are using a common space such as a living room or den, so you don’t have to fight with a child about playing Xbox in the other room, or a roommate about needing to relocate unexpectedly.

We have full at-home exercise routines for fat loss or muscle building in our e-Book, The Ultimate Guide to Home Workouts! These are available complimentary to you by visiting our e-Book page. If you would like more tailored guidance, consider working with one of our professional coaches by first signing up for a strategy session so we can better understand your needs, goals, and background, and match you with the best coach for you!

Check out our video series on this topic:

Written by Will Hansen, NSCA-CPT, Director of Operations.

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Featured photo credit:

Christopher Campbell

3 Steps to Choosing the Right Equipment for Your Home Gym

You’ve decided you want to workout at home and you’re excited to get started! You know how much time and money you can save by working out at home instead of going to the gym, but when you look around your house or apartment area all you see is a sofa, a love seat, and TV. If you’re used to working out at a gym with shiny machines your whole life, this can be pretty demotivating! As we’ve discussed before, you don’t need a whole lot of equipment to reach your fitness goals at home, but for many people, that’s the way that they know how to train. So here are four questions to answer when outfitting your own home gym:

1. What do you like to do?

GASP! “What do I like to do??” You mean fitness isn’t about torturing myself and embracing a culture of “no pain no gain”? NO! The whole point of fitness and wellness is making it a part of a healthy, active lifestyle centered around being able to do activities you enjoy for a very long time to come. Now that’s not to say you should completely avoid things you don’t like, in fact improving at exercises you suck at is a fast track to great progress. However, if the idea of walking or running on a treadmill is more dull to you than watching Ferris Bueller’s teacher take attendance, then don’t buy one (or else it will quickly turn into an infamous clothes hanger treadmill)! There are a number of alternative ways to improve your health and wellness, and the process overall should be one that enriches your life, so start by picking tools, implements, and equipment that allow you do do things that you enjoy.

2. What are your goals?

Do you want to be able to do 10 pushups in a row? Squat twice your bodyweight? Run a marathon? Be able to go up a flight of stairs without being winded? Lose fat and feel better throughout the day? Clearly defining your goals will influence how to equip your home gym. If your goals are strength based such as barbell squatting a certain amount, you’re going to need a good barbell, free weights, a quality rack or squat stand, and collars to start. If your goal is to lose fat and feel better then there is far less specificity in what equipment you will need, and decisions will be much more dictated by your preferences, your budget, and your space.

3. What space and budget do you have available?

When it comes to maximizing your available space and budget, the options can be dizzying and it’s best to consult with a professional. If you’re in the northeast, Gronk Fitness Products / G&G Fitness Equipment is top notch, and we trust them to help out our clients. If you have no space and want to start out simple they have deeply discounted resistance bands and small items that we provide as a complimentary gift for our clients as needed. Have a couple things already but want to invest in a versatile piece of cardio equipment? The industry leading and compact WaterRower and RXM Air Bike could be a perfect solution. If you’re looking for a full high-end garage gym or basement gym build-out, they’ll take care of the design and planning of the space to make every inch as efficient, results-driven, and safe as possible, complete the install, and provide maintenance through the durable life cycle of the equipment.

If you’re someone who travels constantly, you can work with our trainers when you are local, then stay connected through our mobile training solutions, and if needed, find appropriate pieces of equipment to bring with you!

What if you have no budget but still want some equipment to work with? For most fitness equipment it definitely holds true that you get what you pay for, so we don’t generally recommend going for the lowest end version of the equipment you’re used to working with at the gym. This is especially true when there are so many alternatives available, such as training with bodyweight, household objects, or building your own DIY equipment!

Bottom line:

If you want to get results, love working out with equipment at the gym, but think you can’t get the same workout at home while saving time and money, think again! There are solutions for every budget and every amount of space that will allow you to see the results you’ve always wanted, and enjoy doing it!

Call (844) 704-9477 or leave your information below to get in touch with us and set up a risk-free consultation:

4 Ways to Fit Exercise Into Your Busy Lifestyle

This article was originally published on and has been re-published here with permission from the author.

What’s up Gronk Fitness!

While today’s blog is not meant to judge you or critique your lifestyle’s choices, it IS meant to motivate you into finding the time to fit training into your busy lifestyle.

With big and crazy changes happening ceaselessly, even the Gronk Bros find it hard to carve out the time to put a solid workout in. The problem however, is not “lack of time” but rather failing to properly organize your time in a productive and decisive manner. And yet, with work, family and social obligations taking up a huge chunk of your day, you can STILL find ways to complete effective and time-saving workouts that don’t require 2 or 3 hours in the gym every single day.


So, you don’t have the time to get to the gym today, or most days for that matter. Have you ever considered training at home? Surely you have 30 to 45 minutes a few times a week for a total body workout that will challenge your strength and endurance AND help you reach your fitness goals!

Particularly if your apartment or house is around the general Boston MA area, Golden Home Fitness might fit your busy and chaotic lifestyle like a glove!



Whether you are an active professional, a busy mom, a married professional or you’re simply retired and don’t know where to start when it comes to fitness, it might benefit you a lot to have a qualified, certified and experienced personal trainer evaluate you and help you formulate and reach your goals.

And hey…the best part is that you can do all this in your home. They will provide you with the equipment, the information, the tips…even the motivation to get your mind right! Can you really beat that?


Although it might look expensive at first, in the long term it really isn’t. It is durable piece of equipment that will allow you to get a full body workout in, in just under 25 minutes.

  • Combines strength & cardio in one
  • No impact on your joints & muscles
  • Adjustable & self-regulating
  • No noise – southing and relaxing sound
  • Targets all muscle groups from head to toe


Similarly to the Water Rower, the RXM Bike has the Gronk signature of quality all over it and it’s a great piece of home equipment that can help you burn calories, tone your body and drop weight without straining your joints or taking up too much of your time!

  • No impact or strain on your joints & muscles
  • Automatic belt tensioner to adjust the resistance
  • Completely silent and relaxing
  • No chains or maintenance needed


While all the above options are great for at-home training, what about when you travel or staying at hotels? Is that an excuse to skip your workout? Absolute not!

All you need to do is bring a set of Gronk Stretch Bands with you and mix them up with bodyweight exercises to get a million benefits. You don’t even have to leave the room.

Here’s a sample workout you can do with just your body and a few resistance bands.

  • Decline Pushups – Feet on a chair or bed and hands on the ground
  • Band Rows – Secure a band around your feet and perform the band equivalent of a cable row
  • Band Squats – Secure a band around your knees and squat with your body weight while fighting your knees from collapsing in
  • Bicep Curls – Stand on the middle of a band and curl the band using your arms
  • Alternating Lunges – Lunge, jump and lunge again with a switched stance
  • Band Lateral Raises – Step on the middle of a light band and perform a regular side raise with both arms at the same time

…and literally hundreds more workouts you can perform without ever leaving the room!


Yes, our lives might be getting busier and busier but that shouldn’t stop us from training our bodies or our minds. Neglecting your training is the first step to failure, which is why you should always free up a few hours of your week to train your body, reach your fitness goals and get your mind right.