Not everyone has the time or money to go to the gym. For some people, the membership fee alone is enough to put them off. For others, there is the extra cost of transport, especially when getting to the gym means crossing town after work. Then there is work, school, house chores and the general tiredness that comes with a busy week.

After spending hours at work or school, the last thing some people want to do is get dressed again and travel somewhere else just to exercise.

This is where working out at home can make things easier. You do not need a treadmill in your sitting room or a collection of expensive equipment before you can exercise. Sometimes, all you need is enough space to move, a few minutes and the willingness to start. Your room, sitting room or compound can become a workout space.

Squats

Squats are one of the simplest exercises to add to a home routine because they do not require any equipment.

Stand with your feet slightly apart and your back straight. Push your hips backwards as if you are about to sit on a chair, bend your knees and lower yourself before standing back up.

If you are new to exercising, start with about 10 repetitions, take a short break and repeat. Squats work the thighs, hips and glutes. If you are not comfortable with the movement yet, place a chair behind you and practise sitting down and standing back up.

You also do not have to squat as low as possible. Start with a comfortable movement and focus on doing it properly.

Glute bridges

If you have some floor space, glute bridges are another exercise you can try.
Lie on your back with your knees bent and your feet flat on the floor. Slowly lift your hips, squeeze your glutes at the top and lower yourself back down.

Start with 10 to 15 repetitions. It may look easy, but after a few repetitions, you will begin to feel the muscles around your hips, glutes and the back of your legs working.

Lunges

Lunges are another way to work your legs without using weights. Stand upright, step one foot forward and bend both knees as you lower your body. Push yourself back up and repeat with the other leg.

If you are still working on your balance, place one hand on a wall or sturdy chair for support.

You can also try stepping backwards instead of forwards. Start with a few repetitions on each leg and increase gradually as you become more comfortable.

Push-ups

For many beginners, push-ups can seem difficult at first. But you do not have to start on the floor.

Try wall push-ups instead. Stand facing a wall and place your hands against it at about chest level. Bend your elbows as you bring your chest towards the wall, then push yourself back.

When that becomes easier, you can move to a sturdy raised surface before eventually trying regular push-ups on the floor.

The idea is to start at a level you can manage. There is no need to compare yourself with someone who has been exercising for years.

Dance

If you enjoy music, put on a few songs and dance around your room. Walk around the compound. Take the stairs instead of the lift when you can. If you have been sitting at your desk for hours, get up, stretch or walk around for a few minutes.

You can even play your favourite songs while doing some housework and get some movement in at the same time.

For people who spend most of the day sitting, these small breaks can help reduce long periods of inactivity.

The World Health Organisation recommends that adults get at least 150 minutes of moderate-intensity physical activity each week, alongside muscle-strengthening activities on at least two days.

But if you are not currently exercising, you do not have to start by trying to reach that target immediately. Ten or 15 minutes is better than doing nothing because the full target feels too difficult.

The important thing is to find something that fits into your routine and that you can keep doing.

Use what you have at home
You may already have a few things at home that can be useful during a workout. A sturdy chair can provide support during some exercises. Bottles filled with water can provide light resistance, while a backpack with a few books can add some weight when bodyweight exercises become easier.

Just make sure whatever you use is stable and strong enough for the exercise. Safety matters, especially when using household items as workout equipment.

There is also no need to turn your home into a mini gym overnight. If you have never had a regular exercise routine, start with what you have. Try different movements and see what works for you.

The goal is not to have the most impressive workout setup. It is simply to find a way to keep moving, even on days when going to the gym is not practical.