Indoor Exercises You Can Do Without a Trip to the Gym

Try these moves that help keep your body (and brain) in top form — without a single piece of equipment

Michele Shapiro

Updated April 07, 2025

Stress: It’s a part of life, and it can manifest itself in varying levels depending on what we have going on at any given time. However, even during particularly anxious periods, it’s critically important to preserve habits that boost immunity and help manage stress.

One of the best habits for this? Exercise. And though we may not feel like working out when stressed out, it’s one of the best things you can do for your body and brain.

Exercise delivers a one-two punch by short-circuiting the stress response, according to the Mayo Clinic. First, it triggers the release of brain-derived neurotrophic factor (BDNF), which nourishes cell growth. Second, it triggers the release of endorphins such as serotonin, dopamine and norepinephrine, brain chemicals that enhance feelings of well-being, ease muscle tension and improve sleep.

How much exercise do you need to do to help relieve chronic stress? AARP’s Global Council on Brain Health suggests following current public health recommendations — that’s 150 minutes of moderate-intensity aerobic activity a week and two or more days a week of moderate-intensity, muscle-strengthening activities. If that sounds difficult to fit into your busy schedule — or if the thought of getting it done stresses you out — the good news is, you can easily get in a workout at home, with no need to drive to a gym. Bonus: You don’t need to purchase any special equipment.

Here are five moves to gain (or maintain) strength and increase your heart rate, which can all be done in the comfort of your own house.

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Strength Moves

Plank

Works: Core, shoulders, arms, glutes

The perfect way to plank? Lie face-down on a soft surface, such as an area rug, and plant hands directly under shoulders, slightly wider than shoulder-width. Ground your toes into the floor and squeeze your glutes to stabilize your body. Look at a spot on the floor about a foot in front of you to neutralize your neck, and hold the position for 20 seconds. Try adding 10 seconds every time you do the move.

Not there yet? Try this. Lie face-down and place forearms on the floor with elbows aligned under your shoulders and arms parallel to your body at shoulder width. Now lift your body into a plank position, grounding your toes into the floor and squeezing your glutes. Hold for 20 seconds, and try for an additional 10 each time you attempt the forearm plank.

To read more about how to use the six pillars to keep your brain healthy and engaged when you are stuck at home, go to the Brain Health Staycation.

Push-Ups

Works: Arms, core, lower body

While you’re face-down on a soft surface, why not try some push-ups? The total-body move can easily be modified. For a standard push-up, place hands firmly on the floor, directly under your shoulders. Ground your toes into the floor and squeeze your abdominals. Engage glutes and hamstrings along the back of the leg and flatten your back so your body is neutral and straight. Keeping eyes focused a few feet in front of you, slowly lower your body until your chest is level with your elbows. Exhale as you push back to starting position. Repeat for 10 to 20 reps or as many as you can do with good form.

Not there yet? Try this: Stand a few feet away from a bare wall. Lean forward and place your hands on the wall in front of you, slightly wider than shoulder width. Bend and straighten your arms to complete one push-up. Start with 10 and gradually build to 20.

Downward Dog

Works: Arms, legs, lower back, hands, wrists

The brain-healthy benefits of a daily yoga practice are too plentiful to mention here but include potentially increasing cognitive skills, reducing depression and anxiety and improving concentration. Try Downward Dog pose for a start.

Begin in Tabletop position (on hands and knees). Stack shoulders directly over wrists and place hands at shoulder-width. Spread fingers wide and press down firmly. Tuck your toes while engaging your abs, and lift your hips so your knees come off the floor. Reach your sit bones to the ceiling as legs straighten. (Keep knees slightly bent if it’s more comfortable.) Hold the pose for only as long as you can without pain in the wrists (aim for 10 to 20 seconds) and return to hands and knees.

Aerobic Workouts

Dancing

Turning up the music and shaking it like no one’s watching is not only a fun and effective way to work up a sweat and get your heart rate up — some research suggests that channeling your inner choreographer may help improve focus.

Cleaning

Vigorous cleaning can burn calories and get your heart pumping. Over a 14-year-study, 4,000 people ages 65 to 98 in Hong Kong reported housework along with health status. Those who did more housework lived longer, partially due to better physical and mental health, the authors note in 2023 in BMC Geriatrics. So, what cleaning tasks provide the most efficient workouts? Dusting, which entails a fair amount of reaching and stooping for at least 30 minutes, will work your arms, legs and abs. Vacuuming also works arms and legs. While cleaning, add in some squats, lunges and arm circles to move different muscle groups.

Check out our series of videos from fitness expert Denise Austin for more exercises you can do on your own.