Affordable Home Fitness Equipment and Exercises for Adults

    2021-03-1503/15/21   
Exercise  

The benefits of regular exercise are endless. Not only does it keep us physically healthy, but it also impacts our mental health. In addition, exercise is proven to reduce our risk of developing chronic illnesses and diseases such as diabetes and dementia.

Research shows that approximately 80% of Americans don't get enough physical exercise. Training our bodies is integral to our overall health and wellbeing.

If you are new to exercise, then workout classes, gyms, personal trainers can seem a bit of an intimidating and expensive barrier to starting. However, training does not need to be an income-prohibiting endeavor.

There are hundreds of ways you can exercise in the comfort of your own home. The internet has unlimited free online classes and tutorials on offer. With some essential, affordable home exercise equipment and exercises, you can improve your health and fitness from home in no time.

Let's take a look at some simple essentials for working out at home.

Affordable Home Exercise Equipment and Exercises

It is a common misconception that you need lots of space for home workouts. You can have a great exercise session using the area it takes to roll out an exercise mat.

Another misconception is that you need lots of time to work out. To start off, why not try some of these creative, free home exercises that you can fit into your day seamlessly. 

Looking for some more inspiration? The inexpensive workout equipment below will help you get started with your home workout.

1. An Exercise Mat 

Let's start simple! You don't necessarily need an exercise mat to perform exercises at home, but it helps a lot!

It creates cushioning when you lie down on the floor and can support your knees if you do activities that involve kneeling. 

It is one of the cheapest home workout equipment items you can purchase. You can get a mat for as little as $10. 

If you are starting with exercise, try some simple bodyweight exercises on your mat:

  • Pushups on the knees 
  • Sit-ups 
  • Squats
  • Lunges

You can also use your mat to try some yoga moves. Yoga is perfect as an exercise starting point. Yoga is not a high-intensity sport but helps improve your overall muscle tone, flexibility, and joint health.

If you aren't sure about basic yoga moves, check YouTube, where you can find hundreds of free yoga videos targeted to beginners.

2. A Jump Rope

Regular cardio exercise is essential for the health of our bones and joints. Increasing your heart rate with a good exercise session is great for our bodies' overall functionality and wellbeing.

If you don't like running or cycling and don't have space at home for a treadmill or bike, a jump rope is a fantastic way to take cardiovascular exercise.

Just 10 minutes with a jump rope will get your heart beating and give your heart and lungs a great workout. Using a jump rope for a workout is a great way to improve your cardio health and strengthen your legs, core, and glutes.

Why not combine your jump rope workout with some other bodyweight strengthening exercises? It's also a natural fit for many high-intensity interval training (HIIT) and endurance training plans.

3. Hand Weights

Bodyweight exercises are fantastic for improving your fitness levels and staying healthy. You may find after a while; they become a bit too easy! You will be surprised how quickly you build strength if you are consistent with exercise.

Hand weights are a great way to add a little more resistance to your regime. Over time, lean muscle starts to deteriorate. The best way to avoid this happening? Strength training. 

Training with weights is favorable because it helps to preserve your lean muscle mass and increases bone density. Having strong bones is essential for reducing your risk of osteoporosis.

Simple exercises you can do with hand weights include sit-ups, lunges, squats, bicep curls, and bent-over rows. Ten to 12 repetitions of each exercise are usually sufficient. It would be best if you tried to repeat the sets 2-3 times for maximum effect.

Check some online tutorials for the correct form when doing these exercises.

It is essential to always warm up beforehand and don't push yourself into the injury zone. Listen to your body. If something doesn't feel right, it probably means you should hold back.

You can buy a set of hand weights for as little as $15-$20. Start with 3lb and 5lb weights if you aren't used to training with weights.

4. A Balance Ball 

Another piece of affordable exercise equipment is a balance ball. These giant inflatable balls are great for bodyweight exercises and are also used for pilates.

Pilates is another great option for working out at home. It is strength building, gentle on the joints, and helps with stability.

For pilates, you will need expert instruction to make sure you're following the right form. You can find tutorials and videos online for free.

Home exercise tips for a balance ball include: 

  • Using it against the wall to do squats 
  • Putting your legs on the ball while you do situps 
  • Sit on the ball while you do some arm exercises.

A balance ball usually costs about $15 and can be purchased at all good fitness stores and online. 

5. Resistance Bands

If you don't prefer weights, then resistance bands are your next best option. You can get a full-body workout using these bands, and they are straightforward to use. 

Resistance bands usually come in different strengths and are perfect for arm workouts and glute strengthening.

You can use your resistance band around your wrists and draw your arms together and away from each other to strengthen your arm muscles.

For your glutes, see if you can walk side to side in a squat position with your resistance band around your ankles.

Resistance bands cost a few dollars and often come with instructions and inspiration for exercises to use them for.

6. Kettlebells

Perhaps you want a real fat-burning workout that also strengthens the critical muscle groups.

Kettlebells are great for this. Using kettlebells is a very efficient way to work out. What type of exercises can you do with a kettlebell? Lifts, swings, rows, you can even use a kettlebell to intensify your squats and lunges.

An important point to remember about kettlebells is that the weight is not evenly distributed. For this reason, kettlebells can be more challenging to use than other weights.

Before you start working out with kettlebells, you can check some tutorials. This is important so that you understand the correct form to perform the exercises. This will reduce your chance of picking up an injury.

An 8-10lb kettlebell is excellent to start; the cheapest will cost about $20.

7. Dumbbells

Sold out in many countries at the beginning of the pandemic, the mighty dumbbell is the classic home workout aid. Now, they're more popular than ever before!

If you have some dumbbells at home, you will never have to step inside a gym again! They can be adapted to almost any exercise and enhance the benefits of performing that exercise.

You can use them for ab and core exercises such as Russian twists and weighted sit-ups. Or, you can use them for push-ups, tricep extensions, and weighted lunges.

The variation of exercises you can use dumbbells for are limitless, which is why they are such a great addition to any home gym.

They are also relatively inexpensive in comparison to a treadmill or stationary bike. Using dumbbells for a HIIT workout will have you sweating like crazy, followed by basking in post-work-out endorphins.

You can get a set of 8lb dumbbells for about $20-$30. 

Home Exercise Hacks

Hopefully, you now have plenty of inspiration for the types of exercise you can do at home. Everyone is different, so you will have your preference for the kind of activity that suits you.

With these home exercise tips, you can decide what you would like to try out and choose the affordable home exercise equipment and exercises you feel most comfortable with.

Remember, if you are starting a new exercise program, you should always consult your physician. They will be able to advise you about what is best for your body type and fitness levels.

It is never too late to start doing weekly exercise. You will be surprised how quickly you see results, both mental and physical! It doesn't take long to build strength.

For more tips on a healthy lifestyle and wellbeing, check out the exercise section of our blog!

headshot of Jay Todtenbier 2018
Author

Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about Jay Todtenbier.

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We encourage you to take advantage of these FREE Wellness Resources on our website.


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Physical activity is a great way to facilitate better health and reduce stress. While we are spending more time at home, consider these suggestions to alter activities you are likely already doing, to provide more movement in your daily routines.


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An estimated 95 percent of the world's population suffers from some type of medical condition according to recent reports from the healthcare sector. More than a third live with as many as five simultaneous health issues.1 At the same time, one in four people currently suffer from a mental illness, and this number is expected to increase during the years to come.


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  • Blog Post

    Research shows that approximately 80% of Americans don't get enough physical exercise. Training our bodies is integral to our overall health and wellbeing.

    If you are new to exercise, then workout classes, gyms, personal trainers can seem a bit of an intimidating and expensive barrier to starting. However, training does not need to be an income-prohibiting endeavor.

    There are hundreds of ways you can exercise in the comfort of your own home. The internet has unlimited free online classes and tutorials on offer. With some essential, affordable home exercise equipment and exercises, you can improve your health and fitness from home in no time.

    Let's take a look at some simple essentials for working out at home.

    Affordable Home Exercise Equipment and Exercises

    It is a common misconception that you need lots of space for home workouts. You can have a great exercise session using the area it takes to roll out an exercise mat.

    Another misconception is that you need lots of time to work out. To start off, why not try some of these creative, free home exercises that you can fit into your day seamlessly. 

    Looking for some more inspiration? The inexpensive workout equipment below will help you get started with your home workout.

    1. An Exercise Mat 

    Let's start simple! You don't necessarily need an exercise mat to perform exercises at home, but it helps a lot!

    It creates cushioning when you lie down on the floor and can support your knees if you do activities that involve kneeling. 

    It is one of the cheapest home workout equipment items you can purchase. You can get a mat for as little as $10. 

    If you are starting with exercise, try some simple bodyweight exercises on your mat:

    • Pushups on the knees 
    • Sit-ups 
    • Squats
    • Lunges

    You can also use your mat to try some yoga moves. Yoga is perfect as an exercise starting point. Yoga is not a high-intensity sport but helps improve your overall muscle tone, flexibility, and joint health.

    If you aren't sure about basic yoga moves, check YouTube, where you can find hundreds of free yoga videos targeted to beginners.

    2. A Jump Rope

    Regular cardio exercise is essential for the health of our bones and joints. Increasing your heart rate with a good exercise session is great for our bodies' overall functionality and wellbeing.

    If you don't like running or cycling and don't have space at home for a treadmill or bike, a jump rope is a fantastic way to take cardiovascular exercise.

    Just 10 minutes with a jump rope will get your heart beating and give your heart and lungs a great workout. Using a jump rope for a workout is a great way to improve your cardio health and strengthen your legs, core, and glutes.

    Why not combine your jump rope workout with some other bodyweight strengthening exercises? It's also a natural fit for many high-intensity interval training (HIIT) and endurance training plans.

    3. Hand Weights

    Bodyweight exercises are fantastic for improving your fitness levels and staying healthy. You may find after a while; they become a bit too easy! You will be surprised how quickly you build strength if you are consistent with exercise.

    Hand weights are a great way to add a little more resistance to your regime. Over time, lean muscle starts to deteriorate. The best way to avoid this happening? Strength training. 

    Training with weights is favorable because it helps to preserve your lean muscle mass and increases bone density. Having strong bones is essential for reducing your risk of osteoporosis.

    Simple exercises you can do with hand weights include sit-ups, lunges, squats, bicep curls, and bent-over rows. Ten to 12 repetitions of each exercise are usually sufficient. It would be best if you tried to repeat the sets 2-3 times for maximum effect.

    Check some online tutorials for the correct form when doing these exercises.

    It is essential to always warm up beforehand and don't push yourself into the injury zone. Listen to your body. If something doesn't feel right, it probably means you should hold back.

    You can buy a set of hand weights for as little as $15-$20. Start with 3lb and 5lb weights if you aren't used to training with weights.

    4. A Balance Ball 

    Another piece of affordable exercise equipment is a balance ball. These giant inflatable balls are great for bodyweight exercises and are also used for pilates.

    Pilates is another great option for working out at home. It is strength building, gentle on the joints, and helps with stability.

    For pilates, you will need expert instruction to make sure you're following the right form. You can find tutorials and videos online for free.

    Home exercise tips for a balance ball include: 

    • Using it against the wall to do squats 
    • Putting your legs on the ball while you do situps 
    • Sit on the ball while you do some arm exercises.

    A balance ball usually costs about $15 and can be purchased at all good fitness stores and online. 

    5. Resistance Bands

    If you don't prefer weights, then resistance bands are your next best option. You can get a full-body workout using these bands, and they are straightforward to use. 

    Resistance bands usually come in different strengths and are perfect for arm workouts and glute strengthening.

    You can use your resistance band around your wrists and draw your arms together and away from each other to strengthen your arm muscles.

    For your glutes, see if you can walk side to side in a squat position with your resistance band around your ankles.

    Resistance bands cost a few dollars and often come with instructions and inspiration for exercises to use them for.

    6. Kettlebells

    Perhaps you want a real fat-burning workout that also strengthens the critical muscle groups.

    Kettlebells are great for this. Using kettlebells is a very efficient way to work out. What type of exercises can you do with a kettlebell? Lifts, swings, rows, you can even use a kettlebell to intensify your squats and lunges.

    An important point to remember about kettlebells is that the weight is not evenly distributed. For this reason, kettlebells can be more challenging to use than other weights.

    Before you start working out with kettlebells, you can check some tutorials. This is important so that you understand the correct form to perform the exercises. This will reduce your chance of picking up an injury.

    An 8-10lb kettlebell is excellent to start; the cheapest will cost about $20.

    7. Dumbbells

    Sold out in many countries at the beginning of the pandemic, the mighty dumbbell is the classic home workout aid. Now, they're more popular than ever before!

    If you have some dumbbells at home, you will never have to step inside a gym again! They can be adapted to almost any exercise and enhance the benefits of performing that exercise.

    You can use them for ab and core exercises such as Russian twists and weighted sit-ups. Or, you can use them for push-ups, tricep extensions, and weighted lunges.

    The variation of exercises you can use dumbbells for are limitless, which is why they are such a great addition to any home gym.

    They are also relatively inexpensive in comparison to a treadmill or stationary bike. Using dumbbells for a HIIT workout will have you sweating like crazy, followed by basking in post-work-out endorphins.

    You can get a set of 8lb dumbbells for about $20-$30. 

    Home Exercise Hacks

    Hopefully, you now have plenty of inspiration for the types of exercise you can do at home. Everyone is different, so you will have your preference for the kind of activity that suits you.

    With these home exercise tips, you can decide what you would like to try out and choose the affordable home exercise equipment and exercises you feel most comfortable with.

    Remember, if you are starting a new exercise program, you should always consult your physician. They will be able to advise you about what is best for your body type and fitness levels.

    It is never too late to start doing weekly exercise. You will be surprised how quickly you see results, both mental and physical! It doesn't take long to build strength.

    For more tips on a healthy lifestyle and wellbeing, check out the exercise section of our blog!

    headshot of Jay Todtenbier 2018
    Author

    Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

    Learn more about Jay Todtenbier.

  • Related Content

      Related Content

    We encourage you to take advantage of these FREE Wellness Resources on our website.


    illustration of body joints including hand, should, knee, ankle

    4 Tips For Protecting Your Joints

    Being active is essential when trying to avoid serious health conditions like high blood pressure or heart disease. Working out or participating in a sport is something most people find enjoyable. While these activities can be fun, they can also put a strain on your body.


    handsome upset man sitting looking stressed

    5 Ways To Destress And Improve Overall Health

    Stress is a natural reaction to any challenging or threatening event in life. When you're waiting for the results of a diagnostic procedure or when another driver suddenly swerves into your lane, your nervous system releases hormones like adrenalin and cortisol that help to activate the "fight or flight" response. You become more alert, your heart rate quickens, and you breathe faster.


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    9 Workout Tips for Staying in Shape During the Holidays

    Let's face it, the holidays are a notorious time for eating and drinking outside of our usual habits. With a busier-than-usual schedule, it's a time in which many of us fall behind on our exercise regime. When we pair these two factors together, it's no wonder that so many of us experience holiday weight gain.


    child and her grandmother gardening at home

    A Stay at Home Wellness Guide: Entertaining at Home

    Healthy entertainment at home is important to our happiness and wellbeing, especially when we are spending more time there than normal. Consider these ideas for fun and entertaining activities you can do at home.


    senior woman performing stretching exercise at home

    A Stay at Home Wellness Guide: Exercise

    Physical activity is a great way to facilitate better health and reduce stress. While we are spending more time at home, consider these suggestions to alter activities you are likely already doing, to provide more movement in your daily routines.


    think about the common sense things you can do to live a healthier life

    Common Sense for Living a Healthier Life

    An estimated 95 percent of the world's population suffers from some type of medical condition according to recent reports from the healthcare sector. More than a third live with as many as five simultaneous health issues.1 At the same time, one in four people currently suffer from a mental illness, and this number is expected to increase during the years to come.


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    Getting older means a lot of things: gaining wisdom, collecting life experiences, exploring the world, discovering yourself, often growing families, and becoming at peace with yourself. Aging is the most natural and beautiful part of our life's journey and reflects all of the progress and knowledge we have developed throughout our years. However, with aging, sometimes we can also feel our routines and ourselves becoming redundant, uninspiring, or even simply boring.


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    Safe Ways to Boost Your Energy Levels

    Going in and giving 110 percent at work is the only way to achieve your long-term goals. While most employees plan to work hard every day, their body may not always cooperate. If you are dealing with low energy levels, it is only a matter of time before your work performance starts to suffer.


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    Staying Safe at the Gym During COVID-19

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    Everyone has likely heard of chronic diseases. But few people know just how prevalent they are. They have been on the rise for several generations and are seriously impacting our health, finances, and productivity.


    a young couple breathing outside

    Tip 4: Take a Breath

    One of the best ways to exercise is through breathing! Learn more in part four of this blog series entitled Seven Tips For Balanced Living.


    an aged woman stretches outdoors

    Tip 7- Let's Get Physical

    Time to get physical! Your body needs to move, even if it's just a little bit! Learn more in part seven of this blog series entitled Seven Tips For Balanced Living.


    open door that reads Better Quality of Life!

    What Does it Really Mean to Live Better?

    Our sense of wellbeing depends on a host of factors ranging from our state of health to the level of fulfillment we experience in relationships and in intellectual, spiritual, and occupational pursuits. In short, by seeking to live better, we increase our chances of a happier, healthier life.


The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.

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