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Everyone struggles with homework sometimes, but if getting your homework done has become a chronic issue for you, then you may need a little extra help. That’s why we’ve written this article all about how to do homework. Once you’re finished reading it, you’ll know how to do homework (and have tons of new ways to motivate yourself to do homework)!

We’ve broken this article down into a few major sections. You’ll find:

• A diagnostic test to help you figure out why you’re struggling with homework
• A discussion of the four major homework problems students face, along with expert tips for addressing them
• A bonus section with tips for how to do homework fast

By the end of this article, you’ll be prepared to tackle whatever homework assignments your teachers throw at you .

So let’s get started!

How to Do Homework: Figure Out Your Struggles 

Sometimes it feels like everything is standing between you and getting your homework done. But the truth is, most people only have one or two major roadblocks that are keeping them from getting their homework done well and on time. 

The best way to figure out how to get motivated to do homework starts with pinpointing the issues that are affecting your ability to get your assignments done. That’s why we’ve developed a short quiz to help you identify the areas where you’re struggling. 

Take the quiz below and record your answers on your phone or on a scrap piece of paper. Keep in mind there are no wrong answers! 

1. You’ve just been assigned an essay in your English class that’s due at the end of the week. What’s the first thing you do?

A. Keep it in mind, even though you won’t start it until the day before it’s due  B. Open up your planner. You’ve got to figure out when you’ll write your paper since you have band practice, a speech tournament, and your little sister’s dance recital this week, too.  C. Groan out loud. Another essay? You could barely get yourself to write the last one!  D. Start thinking about your essay topic, which makes you think about your art project that’s due the same day, which reminds you that your favorite artist might have just posted to Instagram...so you better check your feed right now. 

2. Your mom asked you to pick up your room before she gets home from work. You’ve just gotten home from school. You decide you’ll tackle your chores: 

A. Five minutes before your mom walks through the front door. As long as it gets done, who cares when you start?  B. As soon as you get home from your shift at the local grocery store.  C. After you give yourself a 15-minute pep talk about how you need to get to work.  D. You won’t get it done. Between texts from your friends, trying to watch your favorite Netflix show, and playing with your dog, you just lost track of time! 

3. You’ve signed up to wash dogs at the Humane Society to help earn money for your senior class trip. You: 

A. Show up ten minutes late. You put off leaving your house until the last minute, then got stuck in unexpected traffic on the way to the shelter.  B. Have to call and cancel at the last minute. You forgot you’d already agreed to babysit your cousin and bake cupcakes for tomorrow’s bake sale.  C. Actually arrive fifteen minutes early with extra brushes and bandanas you picked up at the store. You’re passionate about animals, so you’re excited to help out! D. Show up on time, but only get three dogs washed. You couldn’t help it: you just kept getting distracted by how cute they were!

4. You have an hour of downtime, so you decide you’re going to watch an episode of The Great British Baking Show. You: 

A. Scroll through your social media feeds for twenty minutes before hitting play, which means you’re not able to finish the whole episode. Ugh! You really wanted to see who was sent home!  B. Watch fifteen minutes until you remember you’re supposed to pick up your sister from band practice before heading to your part-time job. No GBBO for you!  C. You finish one episode, then decide to watch another even though you’ve got SAT studying to do. It’s just more fun to watch people make scones.  D. Start the episode, but only catch bits and pieces of it because you’re reading Twitter, cleaning out your backpack, and eating a snack at the same time.

5. Your teacher asks you to stay after class because you’ve missed turning in two homework assignments in a row. When she asks you what’s wrong, you say: 

A. You planned to do your assignments during lunch, but you ran out of time. You decided it would be better to turn in nothing at all than submit unfinished work.  B. You really wanted to get the assignments done, but between your extracurriculars, family commitments, and your part-time job, your homework fell through the cracks.  C. You have a hard time psyching yourself to tackle the assignments. You just can’t seem to find the motivation to work on them once you get home.  D. You tried to do them, but you had a hard time focusing. By the time you realized you hadn’t gotten anything done, it was already time to turn them in. 

Like we said earlier, there are no right or wrong answers to this quiz (though your results will be better if you answered as honestly as possible). Here’s how your answers break down: 

• If your answers were mostly As, then your biggest struggle with doing homework is procrastination. 
• If your answers were mostly Bs, then your biggest struggle with doing homework is time management. 
• If your answers were mostly Cs, then your biggest struggle with doing homework is motivation. 
• If your answers were mostly Ds, then your biggest struggle with doing homework is getting distracted. 

Now that you’ve identified why you’re having a hard time getting your homework done, we can help you figure out how to fix it! Scroll down to find your core problem area to learn more about how you can start to address it. 

And one more thing: you’re really struggling with homework, it’s a good idea to read through every section below. You may find some additional tips that will help make homework less intimidating. 

How to Do Homework When You’re a Procrastinator  

Merriam Webster defines “procrastinate” as “to put off intentionally and habitually.” In other words, procrastination is when you choose to do something at the last minute on a regular basis. If you’ve ever found yourself pulling an all-nighter, trying to finish an assignment between periods, or sprinting to turn in a paper minutes before a deadline, you’ve experienced the effects of procrastination. 

If you’re a chronic procrastinator, you’re in good company. In fact, one study found that 70% to 95% of undergraduate students procrastinate when it comes to doing their homework. Unfortunately, procrastination can negatively impact your grades. Researchers have found that procrastination can lower your grade on an assignment by as much as five points ...which might not sound serious until you realize that can mean the difference between a B- and a C+. 

Procrastination can also negatively affect your health by increasing your stress levels , which can lead to other health conditions like insomnia, a weakened immune system, and even heart conditions. Getting a handle on procrastination can not only improve your grades, it can make you feel better, too! 

The big thing to understand about procrastination is that it’s not the result of laziness. Laziness is defined as being “disinclined to activity or exertion.” In other words, being lazy is all about doing nothing. But a s this Psychology Today article explains , procrastinators don’t put things off because they don’t want to work. Instead, procrastinators tend to postpone tasks they don’t want to do in favor of tasks that they perceive as either more important or more fun. Put another way, procrastinators want to do things...as long as it’s not their homework! 

3 Tips f or Conquering Procrastination 

Because putting off doing homework is a common problem, there are lots of good tactics for addressing procrastination. Keep reading for our three expert tips that will get your homework habits back on track in no time. 

#1: Create a Reward System

Like we mentioned earlier, procrastination happens when you prioritize other activities over getting your homework done. Many times, this happens because homework...well, just isn’t enjoyable. But you can add some fun back into the process by rewarding yourself for getting your work done. 

Here’s what we mean: let’s say you decide that every time you get your homework done before the day it’s due, you’ll give yourself a point. For every five points you earn, you’ll treat yourself to your favorite dessert: a chocolate cupcake! Now you have an extra (delicious!) incentive to motivate you to leave procrastination in the dust. 

If you’re not into cupcakes, don’t worry. Your reward can be anything that motivates you . Maybe it’s hanging out with your best friend or an extra ten minutes of video game time. As long as you’re choosing something that makes homework worth doing, you’ll be successful. 

#2: Have a Homework Accountability Partner 

If you’re having trouble getting yourself to start your homework ahead of time, it may be a good idea to call in reinforcements . Find a friend or classmate you can trust and explain to them that you’re trying to change your homework habits. Ask them if they’d be willing to text you to make sure you’re doing your homework and check in with you once a week to see if you’re meeting your anti-procrastination goals. 

Sharing your goals can make them feel more real, and an accountability partner can help hold you responsible for your decisions. For example, let’s say you’re tempted to put off your science lab write-up until the morning before it’s due. But you know that your accountability partner is going to text you about it tomorrow...and you don’t want to fess up that you haven’t started your assignment. A homework accountability partner can give you the extra support and incentive you need to keep your homework habits on track. 

#3: Create Your Own Due Dates 

If you’re a life-long procrastinator, you might find that changing the habit is harder than you expected. In that case, you might try using procrastination to your advantage! If you just can’t seem to stop doing your work at the last minute, try setting your own due dates for assignments that range from a day to a week before the assignment is actually due. 

Here’s what we mean. Let’s say you have a math worksheet that’s been assigned on Tuesday and is due on Friday. In your planner, you can write down the due date as Thursday instead. You may still put off your homework assignment until the last minute...but in this case, the “last minute” is a day before the assignment’s real due date . This little hack can trick your procrastination-addicted brain into planning ahead! 

If you feel like Kevin Hart in this meme, then our tips for doing homework when you're busy are for you. 

How to Do Homework When You’re too Busy

If you’re aiming to go to a top-tier college , you’re going to have a full plate. Because college admissions is getting more competitive, it’s important that you’re maintaining your grades , studying hard for your standardized tests , and participating in extracurriculars so your application stands out. A packed schedule can get even more hectic once you add family obligations or a part-time job to the mix. 

If you feel like you’re being pulled in a million directions at once, you’re not alone. Recent research has found that stress—and more severe stress-related conditions like anxiety and depression— are a major problem for high school students . In fact, one study from the American Psychological Association found that during the school year, students’ stress levels are higher than those of the adults around them. 

For students, homework is a major contributor to their overall stress levels . Many high schoolers have multiple hours of homework every night , and figuring out how to fit it into an already-packed schedule can seem impossible. 

3 Tips for Fitting Homework Into Your Busy Schedule

While it might feel like you have literally no time left in your schedule, there are still ways to make sure you’re able to get your homework done and meet your other commitments. Here are our expert homework tips for even the busiest of students. 

#1: Make a Prioritized To-Do List 

You probably already have a to-do list to keep yourself on track. The next step is to prioritize the items on your to-do list so you can see what items need your attention right away. 

Here’s how it works: at the beginning of each day, sit down and make a list of all the items you need to get done before you go to bed. This includes your homework, but it should also take into account any practices, chores, events, or job shifts you may have. Once you get everything listed out, it’s time to prioritize them using the labels A, B, and C. Here’s what those labels mean:

• A Tasks : tasks that have to get done—like showing up at work or turning in an assignment—get an A. 
• B Tasks : these are tasks that you would like to get done by the end of the day but aren’t as time sensitive. For example, studying for a test you have next week could be a B-level task. It’s still important, but it doesn’t have to be done right away.
• C Tasks: these are tasks that aren’t very important and/or have no real consequences if you don’t get them done immediately. For instance, if you’re hoping to clean out your closet but it’s not an assigned chore from your parents, you could label that to-do item with a C.

Prioritizing your to-do list helps you visualize which items need your immediate attention, and which items you can leave for later. A prioritized to-do list ensures that you’re spending your time efficiently and effectively, which helps you make room in your schedule for homework. So even though you might really want to start making decorations for Homecoming (a B task), you’ll know that finishing your reading log (an A task) is more important. 

#2: Use a Planner With Time Labels

Your planner is probably packed with notes, events, and assignments already. (And if you’re not using a planner, it’s time to start!) But planners can do more for you than just remind you when an assignment is due. If you’re using a planner with time labels, it can help you visualize how you need to spend your day.

A planner with time labels breaks your day down into chunks, and you assign tasks to each chunk of time. For example, you can make a note of your class schedule with assignments, block out time to study, and make sure you know when you need to be at practice. Once you know which tasks take priority, you can add them to any empty spaces in your day. 

Planning out how you spend your time not only helps you use it wisely, it can help you feel less overwhelmed, too . We’re big fans of planners that include a task list ( like this one ) or have room for notes ( like this one ). 

#3: Set Reminders on Your Phone 

If you need a little extra nudge to make sure you’re getting your homework done on time, it’s a good idea to set some reminders on your phone. You don’t need a fancy app, either. You can use your alarm app to have it go off at specific times throughout the day to remind you to do your homework. This works especially well if you have a set homework time scheduled. So if you’ve decided you’re doing homework at 6:00 pm, you can set an alarm to remind you to bust out your books and get to work. 

If you use your phone as your planner, you may have the option to add alerts, emails, or notifications to scheduled events . Many calendar apps, including the one that comes with your phone, have built-in reminders that you can customize to meet your needs. So if you block off time to do your homework from 4:30 to 6:00 pm, you can set a reminder that will pop up on your phone when it’s time to get started. 

This dog isn't judging your lack of motivation...but your teacher might. Keep reading for tips to help you motivate yourself to do your homework.

How to Do Homework When You’re Unmotivated 

At first glance, it may seem like procrastination and being unmotivated are the same thing. After all, both of these issues usually result in you putting off your homework until the very last minute. 

But there’s one key difference: many procrastinators are working, they’re just prioritizing work differently. They know they’re going to start their homework...they’re just going to do it later. 

Conversely, people who are unmotivated to do homework just can’t find the willpower to tackle their assignments. Procrastinators know they’ll at least attempt the homework at the last minute, whereas people who are unmotivated struggle with convincing themselves to do it at a ll. For procrastinators, the stress comes from the inevitable time crunch. For unmotivated people, the stress comes from trying to convince themselves to do something they don’t want to do in the first place. 

Here are some common reasons students are unmotivated in doing homework : 

• Assignments are too easy, too hard, or seemingly pointless 
• Students aren’t interested in (or passionate about) the subject matter
• Students are intimidated by the work and/or feels like they don’t understand the assignment 
• Homework isn’t fun, and students would rather spend their time on things that they enjoy 

To sum it up: people who lack motivation to do their homework are more likely to not do it at all, or to spend more time worrying about doing their homework than...well, actually doing it.

3 Tips for How to Get Motivated to Do Homework

The key to getting homework done when you’re unmotivated is to figure out what does motivate you, then apply those things to homework. It sounds tricky...but it’s pretty simple once you get the hang of it! Here are our three expert tips for motivating yourself to do your homework. 

#1: Use Incremental Incentives

When you’re not motivated, it’s important to give yourself small rewards to stay focused on finishing the task at hand. The trick is to keep the incentives small and to reward yourself often. For example, maybe you’re reading a good book in your free time. For every ten minutes you spend on your homework, you get to read five pages of your book. Like we mentioned earlier, make sure you’re choosing a reward that works for you! 

So why does this technique work? Using small rewards more often allows you to experience small wins for getting your work done. Every time you make it to one of your tiny reward points, you get to celebrate your success, which gives your brain a boost of dopamine . Dopamine helps you stay motivated and also creates a feeling of satisfaction when you complete your homework !  

#2: Form a Homework Group 

If you’re having trouble motivating yourself, it’s okay to turn to others for support. Creating a homework group can help with this. Bring together a group of your friends or classmates, and pick one time a week where you meet and work on homework together. You don’t have to be in the same class, or even taking the same subjects— the goal is to encourage one another to start (and finish!) your assignments. 

Another added benefit of a homework group is that you can help one another if you’re struggling to understand the material covered in your classes. This is especially helpful if your lack of motivation comes from being intimidated by your assignments. Asking your friends for help may feel less scary than talking to your teacher...and once you get a handle on the material, your homework may become less frightening, too. 

#3: Change Up Your Environment 

If you find that you’re totally unmotivated, it may help if you find a new place to do your homework. For example, if you’ve been struggling to get your homework done at home, try spending an extra hour in the library after school instead. The change of scenery can limit your distractions and give you the energy you need to get your work done. 

If you’re stuck doing homework at home, you can still use this tip. For instance, maybe you’ve always done your homework sitting on your bed. Try relocating somewhere else, like your kitchen table, for a few weeks. You may find that setting up a new “homework spot” in your house gives you a motivational lift and helps you get your work done. 

Social media can be a huge problem when it comes to doing homework. We have advice for helping you unplug and regain focus.

How to Do Homework When You’re Easily Distracted

We live in an always-on world, and there are tons of things clamoring for our attention. From friends and family to pop culture and social media, it seems like there’s always something (or someone!) distracting us from the things we need to do.

The 24/7 world we live in has affected our ability to focus on tasks for prolonged periods of time. Research has shown that over the past decade, an average person’s attention span has gone from 12 seconds to eight seconds . And when we do lose focus, i t takes people a long time to get back on task . One study found that it can take as long as 23 minutes to get back to work once we’ve been distracte d. No wonder it can take hours to get your homework done! 

3 Tips to Improve Your Focus

If you have a hard time focusing when you’re doing your homework, it’s a good idea to try and eliminate as many distractions as possible. Here are three expert tips for blocking out the noise so you can focus on getting your homework done. 

#1: Create a Distraction-Free Environment

Pick a place where you’ll do your homework every day, and make it as distraction-free as possible. Try to find a location where there won’t be tons of noise, and limit your access to screens while you’re doing your homework. Put together a focus-oriented playlist (or choose one on your favorite streaming service), and put your headphones on while you work. 

You may find that other people, like your friends and family, are your biggest distraction. If that’s the case, try setting up some homework boundaries. Let them know when you’ll be working on homework every day, and ask them if they’ll help you keep a quiet environment. They’ll be happy to lend a hand! 

#2: Limit Your Access to Technology 

We know, we know...this tip isn’t fun, but it does work. For homework that doesn’t require a computer, like handouts or worksheets, it’s best to put all your technology away . Turn off your television, put your phone and laptop in your backpack, and silence notifications on any wearable tech you may be sporting. If you listen to music while you work, that’s fine...but make sure you have a playlist set up so you’re not shuffling through songs once you get started on your homework. 

If your homework requires your laptop or tablet, it can be harder to limit your access to distractions. But it’s not impossible! T here are apps you can download that will block certain websites while you’re working so that you’re not tempted to scroll through Twitter or check your Facebook feed. Silence notifications and text messages on your computer, and don’t open your email account unless you absolutely have to. And if you don’t need access to the internet to complete your assignments, turn off your WiFi. Cutting out the online chatter is a great way to make sure you’re getting your homework done. 

#3: Set a Timer (the Pomodoro Technique)

Have you ever heard of the Pomodoro technique ? It’s a productivity hack that uses a timer to help you focus!

Here’s how it works: first, set a timer for 25 minutes. This is going to be your work time. During this 25 minutes, all you can do is work on whatever homework assignment you have in front of you. No email, no text messaging, no phone calls—just homework. When that timer goes off, you get to take a 5 minute break. Every time you go through one of these cycles, it’s called a “pomodoro.” For every four pomodoros you complete, you can take a longer break of 15 to 30 minutes.

The pomodoro technique works through a combination of boundary setting and rewards. First, it gives you a finite amount of time to focus, so you know that you only have to work really hard for 25 minutes. Once you’ve done that, you’re rewarded with a short break where you can do whatever you want. Additionally, tracking how many pomodoros you complete can help you see how long you’re really working on your homework. (Once you start using our focus tips, you may find it doesn’t take as long as you thought!)

Two Bonus Tips for How to Do Homework Fast

Even if you’re doing everything right, there will be times when you just need to get your homework done as fast as possible. (Why do teachers always have projects due in the same week? The world may never know.)

The problem with speeding through homework is that it’s easy to make mistakes. While turning in an assignment is always better than not submitting anything at all, you want to make sure that you’re not compromising quality for speed. Simply put, the goal is to get your homework done quickly and still make a good grade on the assignment! 

Here are our two bonus tips for getting a decent grade on your homework assignments , even when you’re in a time crunch. 

#1: Do the Easy Parts First 

This is especially true if you’re working on a handout with multiple questions. Before you start working on the assignment, read through all the questions and problems. As you do, make a mark beside the questions you think are “easy” to answer . 

Once you’ve finished going through the whole assignment, you can answer these questions first. Getting the easy questions out of the way as quickly as possible lets you spend more time on the trickier portions of your homework, which will maximize your assignment grade. 

(Quick note: this is also a good strategy to use on timed assignments and tests, like the SAT and the ACT !) 

#2: Pay Attention in Class 

Homework gets a lot easier when you’re actively learning the material. Teachers aren’t giving you homework because they’re mean or trying to ruin your weekend... it’s because they want you to really understand the course material. Homework is designed to reinforce what you’re already learning in class so you’ll be ready to tackle harder concepts later.

When you pay attention in class, ask questions, and take good notes, you’re absorbing the information you’ll need to succeed on your homework assignments. (You’re stuck in class anyway, so you might as well make the most of it!) Not only will paying attention in class make your homework less confusing, it will also help it go much faster, too.

What’s Next?

If you’re looking to improve your productivity beyond homework, a good place to begin is with time management. After all, we only have so much time in a day...so it’s important to get the most out of it! To get you started, check out this list of the 12 best time management techniques that you can start using today.

You may have read this article because homework struggles have been affecting your GPA. Now that you’re on the path to homework success, it’s time to start being proactive about raising your grades. This article teaches you everything you need to know about raising your GPA so you can

Now you know how to get motivated to do homework...but what about your study habits? Studying is just as critical to getting good grades, and ultimately getting into a good college . We can teach you how to study bette r in high school. (We’ve also got tons of resources to help you study for your ACT and SAT exams , too!)

These recommendations are based solely on our knowledge and experience. If you purchase an item through one of our links, PrepScholar may receive a commission.

Ashley Sufflé Robinson has a Ph.D. in 19th Century English Literature. As a content writer for PrepScholar, Ashley is passionate about giving college-bound students the in-depth information they need to get into the school of their dreams.

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Time Management Exercise

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Do you find yourself rushing to complete your homework assignment at the last moment? Are you always starting your homework when you're supposed to be going to bed? The root of this common problem may be time management.

This easy exercise will help you identify the tasks or habits that take time away from your studies and help you develop more healthy homework habits.

Keeping Track of Your Time

The first goal of this exercise is to get you to think about how you spend your time . For instance, how much time do you think you spend on the phone per week? The truth may surprise you.

First, make a list of common time-consuming activities:

• Talking on the phone
• Listening to music
• Watching TV
• Playing games/surfing web
• Spending time with family

Next, jot down an estimated time for each one. Record the amount of time that you think you devote to each of these activities per day or week.

Make a Chart

Using your list of activities, create a chart with five columns.

Keep this chart on hand at all times for five days and keep track of all the time you spend on each activity. This will be tough sometimes since you probably spend a lot of time going rapidly from one activity to the other or doing two at once.

For example, you may watch TV and eat at the same time. Just record the activity as one or the other. This is an exercise, not a punishment or a science project. Don't pressure yourself!

Once you have tracked your time for a week or so, take a look at your chart. How do your actual times compare with your estimates?

If you are like most people, you may be shocked to see how much time you spend doing things that are unproductive.

Does homework time come in last place? If so, you're normal. In fact, there are many things that ​ should take more time than homework, like family time. But surely there are some problem areas that you can identify as well. Are you spending four hours a night watching TV or playing video games?

You certainly deserve your leisure time. But to have a healthy, productive life, you should have a good balance among family time, homework time, and leisure time.

Set New Goals

When tracking your time, you may find that you spend some time on things you just can't classify. Whether we're sitting on the bus staring out the window, waiting in line for a ticket, or sitting at the kitchen table gazing off in the distance, we all spend time doing, well—nothing.

Look over your activity chart and determine areas you could target for improvement. Then, start the process over again with a new list.

Make new time estimates for each task or activity. Set goals for yourself, allowing more time for homework and less time on one of your weaknesses, like TV or games.

You will soon see that the mere act of thinking about how you spend your time will bring about a change in your habits.

Suggestions for Success

• Don't work alone. Some of us need support to stick to something. A little competition with a friend always makes things more interesting. Work with a friend, compare notes, lists, and charts. Make a game of it!
• Include your parent. Get your mom or dad involved and have them keep track of the time they waste. Now that might be interesting!
• Negotiate a reward system . Whether you work with a friend or a parent, work out a system for rewarding yourself for progress. If working with a friend, you could agree to provide lunch or dinner for the time-saving winner each week.If working with a parent, you could negotiate an extended curfew for every increased minute devoted toward homework. Perhaps you could even substitute dollars for minutes. The possibilities are endless!
• Have a party for reaching a goal. Even if you're working on your own, you could promise yourself a party as a reward for reaching a specific goal.
• Make it a class project. This would be a great project for an entire class. The teacher or group leader could keep track of progress with a flow chart. When the class reaches a goal as a group—it's party time!
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Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. ACE Certified Professional Ted Vickey offers these 25 moves to help you stay on track, no matter where you find yourself. Using only your own body weight,these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.

Top 25 At-Home Workouts

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Dr. Ted Vickey, MS, is the ACE senior consultant for emerging technologies and a long-time ACE Certified Personal Trainer. Referred to as "one of the most connected men in fitness," Vickey served as executive director of the White House Athletic Center under three presidents before starting FitWell Inc., a fitness management consulting company.

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How to Exercise at Home

Rachel MacPherson is a health writer, certified personal trainer, certified strength and conditioning specialist, and exercise nutrition coach based in Halifax.

Verywell / Ben Goldstein

Use Your Body Weight

Invest in versatile equipment, build movement into your day naturally.

There are many reasons you may not want to exercise in a gym. Some people feel intimidated in a gym environment . Some may struggle with child care or other logistics. Others simply want to create an exercise routine they can do whether at home or while traveling and without access to a gym.

What's more difficult is figuring out what to do, especially if you are unaccustomed to regular exercise or are unsure how to put together an effective routine at home that will help you reach your goals. Keep reading to learn strategies and tips for working out at home .

Using your own body is the simplest way to work out at home. There are a variety of effective exercises that can help you build strength and endurance and burn calories. And by circuit training (going from one exercise to the next, with little or no rest), you keep your heart rate up, burn more calories, and get the most out of your exercise time.

When working out at home with body weight only, you can choose to do cardio, strength training, or a mixture of both. For cardio, focus on exercises with different levels of intensity.

For example, you might alternate a high-intensity exercise (such as jumping jacks or burpees ) with an easier move (such as marching in place). For strength training, choose pushes, pulls, front-of-leg, back-of-leg, and core movements, such as squats , lunges , push-ups , and dips .

Beginners might start with 10 to 30 seconds or 8 to 16 reps, while intermediate or advanced exercisers might go for 60 to 90 seconds or 20 or more reps. Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with a warm-up . Do 1 circuit if you're a beginner or short on time. Do 2 to 5 circuits for a more intense workout.

Sample Strength Circuit Workout

• 1 min: March in place to warm up
• Squats: 20 reps
• Reverse lunges: 12 reps on each leg
• Push-ups (on the knees or toes): 10 to 12 reps
• Dips: 10 to 12 reps
• Walking lunge with arms overhead: 10 to 12 reps
• Lateral leg lifts: 10 to 12 reps
• Planks : Hold for 30 to 60 seconds
• Glute bridge : 10 to 12 reps
• Back extensions : 10 to 12 reps

If you want to work out at home on a consistent basis, consider investing in some fitness equipment, such as an air walker or a glider exericise machine . What and how much you choose to add to your home gym will depend on your budget and space limitations. Home gym mirrors will not take up any room at all.

When choosing home workout equipment, ensure that it is versatile. Pieces of equipment that are designed only for particular movements are not as useful and could be a waste of space and money. Choose equipment you can use for a variety of exercises and body parts, such as suspension trainers, adjustable dumbbells, and kettlebells. It's also a good idea to get a good fan for your workout space to keep you cool and promote air circulation.

Strength Training At Home

Beginners can start off with fewer weights, so long as they are challenged while training. As you get stronger you can add more weight. Those who are less strong or very new to lifting weights can use body weight and resistance bands in place of any other weights and consider adding more equipment as you progress.

More advanced exercisers may want to consider heavier weights and additional pieces of strength training equipment to add variety, novelty, and increased challenge to your workout. These factors are essential for continuing to see progress.

Cardio At Home

If you want to perform cardio at home and bodyweight movements aren't enough to inspire you, consider a versatile piece of cardio equipment that you know you'll use consistently. Treadmills are an excellent choice because you can run, walk flat, or on an incline.

For a very budget-friendly and easy-to-store cardio idea at home, try skipping ropes. You can find skipping ropes in various types, including ones designed for speedwork and weighted ones for building muscular endurance. Other options include mini-trampolines (rebounders) and light kettlebells for swings and other cardio conditioning workouts.

You can also use a treadmill desk , so you can build exercise into your day by walking while working, gaming, or browsing. Under the desk , bikes or steppers are also useful for this purpose. You can use the same equipment while watching TV or reading during off-hours.

If structured workouts are not ideal for you or you have difficulty fitting in exercise, consider activities outside the scope of traditional workouts . Boosting your movement throughout the day can substantially impact, especially if it replaces more sedentary activities .

In fact, non-exercise activity can account for up to 50% of your daily calorie burn if you are active. And if calorie burn isn't of concern to you, there are many other health benefits to moving rather than sitting, including reduced risk of heart failure and better mental health.

Ideas for building more movement into your day include setting timers to get up and move around every hour, walking instead of driving to perform closeby errands, and going for evening walks or to the park with your kids or dog instead of watching TV.

Hobbies like gardening, cooking, and activities like home improvement efforts and cleaning can all help increase your movement.

A Word From Verywell

Working out at home expands your options when it comes to increasing your daily activity. It is more convenient and easier to access than a gym. Your body weight is a great place to start when trying to create a workout at home, but if you want more, consider investing in versatile equipment. And if structured workouts aren't your thing, try to incorporate movement into your day naturally.

Schoenfeld B, Fisher J, Grgic J, et al. Resistance training recommendations to maximize muscle hypertrophy in an athletic population: position stand of the IUSCA . Int’l Journal of Strength & Conditioning. 2021;1(1). doi:10.47206/ijsc.v1i1.81

National Institute of Health, National Library of Medicine.  The role of non-exercise activity thermogenesis in human obesity . PMID:25905303

Florido R, Kwak L, Lazo M, et al.  Six-Year changes in physical activity and the risk of Incident heart failure .  Circulation . 2018;137(20):2142-2151. doi:10.1161/circulationaha.117.030226

Takács J.  Regular physical activity and mental health. The role of exercise in the prevention of, and intervention in depressive disorders .  Psychiatr Hung . 2014;29(4):386-397. PMID:25569828.

By Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Halifax.

• EXPLORE Random Article

How to Exercise While Doing your Housework

Last Updated: December 12, 2022 Approved

This article was co-authored by Errol Ismail . Errol Ismail is a Personal Trainer and the CEO and Co-Founder of Maestro Training. With nearly 10 years of experience, Errol specializes in helping individuals incorporate exercise into their daily lives by making it convenient and creating a community of support and encouragement. Before starting his own company, he honed his craft at at Equinox, one of the most prestigious gyms in the USA. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 73,038 times.

Busy people may not find time in their schedules to do the recommended 150 to 175 minutes of moderate cardiovascular exercise per week. A UK study found that the average British woman spends 143 minutes per week cleaning their house. If you are the main caretaker of your own house or another residence, then you may be able to count regular cleaning and chores as part of your exercise time. Many household chores are considered medium intensity cardiovascular or strength-training exercises. Plan your chores in a way that allows you to do them in succession to increase heart rate and work your major muscle groups. Read more to find out how to exercise while doing your housework.

Indoor Housework Workout

• Create a playlist that lasts at least 30 minutes. This can serve as your timer. Playing your favorite songs in succession will also increase the endorphin-boosting power of music. Try dance, Latin, hip hop and fast rock songs. Go to bpmdatabase.com to check if your favorite song has 120 BPM or more .

• You burn approximately 190 calories per hour vacuuming. Increase the calories you burn by performing single leg lunges every 2 to 3 minutes. Take a large step forward with your right leg and lunge until your right knee is at a 90 degree angle. Hold the position for 3 to 10 seconds and then step back. Repeat with your left leg.

• Mopping burns approximately 195 calories per hour. Make sure you switch arms as you sweep, mop or rake. You should reach and pull back with your right and left sides evenly. Favoring 1 side will create a muscle imbalance and may lead to pain. Get on your hands and knees and scrub intensely. This cleaning exercise works your shoulders and upper arms intensely.

• You burn approximately 500 calories per hour walking up and down stairs. Increase your strength-training by squatting whenever you pick up objects. Lean slightly back and pick up an object when your arms are close to the floor. Bending over causes intense strain on your lower back. Squatting builds the quadriceps, hamstring and ab muscles, helping you help your back when done repeatedly.

• Repeat this exercise 10 times and do 2 to 3 sets with 1 minute resting between sets.

• Return to the original position, rest for a few seconds and repeat until you are done folding your laundry.

• You burn approximately 180 calories per hour cleaning windows. You work approximately the same calories per hour dusting the house, which also works your upper and lower arm muscles.

Outdoor Chores Workout

• This exercise burns approximately 230 calories per hour.

• Painting burns between 250 and 300 calories per hour if done on large surfaces, like walls.

Expert Q&A

• Stretch all your major muscle groups after you end your housework workout. Take a shower after you have stretched and rehydrated with plenty of water. Thanks Helpful 0 Not Helpful 0
• Use these approximate calorie counts to calculate the calories you burn. Divide the actual minutes spent doing the task by 60 (1 hour). Multiply this figure by the calorie count to figure out how many calories you are actually burning. You can establish daily workouts according to the time, calories or intensity you prefer. Thanks Helpful 0 Not Helpful 0
• Avoid all bending if you have lower back or joint problems. Weeding, vacuuming and kneeling on hard surfaces may not be recommended for these chronic conditions. Thanks Helpful 7 Not Helpful 1

Things You'll Need

• Flexible clothing
• Athletic shoes (that can get dirty)
• Mop, broom or rake
• Sponges or cloths

You Might Also Like

• http://www.weightlossresources.co.uk/exercise/tips/housework_workouts.htm
• http://www.agingcare.com/Articles/caregiver-exercises-147273.htm

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This is a homework assignment that gives students a health related topic with questions about that reading. Along with the reading the students must complete a 30 minute workout. If they get a family member to complete the workout with them they get extra credit. This is done to attempt to get the community involved in fitness as well.

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The Best At-Home Workouts to Help You Stay Healthy and Fit, According to Personal Trainers

You don't need much space or equipment to get moving.

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You don't need a fancy gym membership or expensive exercise equipment to get you in amazing shape. The best workouts can oftentimes be done right in your home and use your bodyweight to work practically every muscle in the body. Whether you set up an exercise mat and resistance bands in the corner of your bedroom or have a larger area to break a sweat, you don't need much space or equipment to get moving.

For people who have a home gym, working out can be simple, but for those of us used to training in a studio, we have to get a little creative. "If you're home without any equipment, your body is your own machine! Work it," says corrective exercise specialist Tatiana Lampa , ACSM CPT, NASM CES and founder of the Training with T App .

Certified Personal Trainer Rachael DeVaux , RD, CPT, PES , suggests grabbing anything that resembles dumbbells like: laundry detergent, bags of produce, or milk jugs, for your own makeshift gym. "Investing in some resistance bands from Amazon can offer a huge variety of different exercises as well," she adds.

Tip: If you're not used to working out at home, Elise Young, CPT, FMS, of Elise's Body Shop , says it's important to designate a spot in the house that feels like a good fit for some movement. "This is a stressful time and we must adjust to the place we are currently in. Lay out a mat or towel and make that your spot."

Below, we've rounded up several of our trainers' favorite at-home work out movements to try and incorporate into your routine. DeVaux suggests choosing six exercises, breaking them up into two circuits, and completing each exercise for 12-14 reps, three rounds through each circuit. Before starting any exercise regimen, always be sure to consult your physician or healthcare practitioner.

Legs and Glutes Workouts

Try air squats, side step squats, sumo squats, jump squats, and even weighted squats. You can even try holding a large bottle of detergent to get some added resistance with your squats, just make sure the lid is on tight.

Front lunges, back lunges, and even side-to-side lunges are an excellent exercise for targeting the large muscles of the lower body. For an advanced movement, try jump lunges to get your heart rate up.

Glute Bridge

This is a great bodyweight exercise to help warm-up the glutes and several muscles prior to incorporating more range of motion and any weights. You can enhance a glute bridge with resistance bands, and really make sure that you engage your core in addition to your glutes. Start with a regular glute bridge and work your way up to the single-leg bridge, which is very effective because it targets your hamstrings, glutes, and core.

Look for a durable box or sturdy bench to bang out some low-impact step ups. This move is great for balance, stabilization, and building strength. Hold some weights or detergent bottles on either side of the body for extra resistance.

Perfect this movement with your bodyweight and then grab a weight for extra resistance, engaging the glutes the entire time. Change things up by focusing on timing; lower down on a slow three-count, then squeeze the glutes as you return back up to standing position on a one-count.

Turoff says this effective and simple exercise activates your glutes, hamstrings, and quads. Try a 1:1 approach by working for 30 seconds and resting for 30 seconds, then repeating 3-4 times until you feel the burn.

Abs and Arms Workouts

A fantastic full-body workout, push-ups work almost every muscle with a huge emphasis on upper body and core strength. Even if you can't do a regular one, consider dropping to your knees or doing them against a countertop to make the transition easier. Try DeVaux's push-up progression here .

" Couches and chairs are a great alternative to a bench and allow for a ton of different movements," says Young. This makes for the perfect solution when doing dips to target the tricep muscles.

Probably the most effective core workout, planks really do benefit the entire body and require a ton of stabilization throughout your core. Try planks on your forearms, and work up building strength in a side plank if possible.

Shoulder Taps

While you're holding a strong plank, consider incorporating shoulder taps to build stability and strength. Shoulder taps work you transverse abdominals and obliques as well.

Grab a weight or detergent bottle for added resistance, and pick your feet up off the floor for an even harder challenge.

Full Body Workouts

This high-intensity, plyometric exercise is perfect for getting your heart rate up and is a fantastic finisher to any workout. Try doing burpees tabata style: push for 20 seconds, then rest for 10 seconds. Repeat four to eight times for a full-body endurance workout!

Mountain Climbers

Build strength, endurance, and cardiovascular stamina with mountain climbers. Try them at different paces; go fast if you want to get your heart rate up, or slow down and engage your core for some awesome ab work.

Superman Hold

Turoff loves this full-body move as an effective way to build strength in the lower back, something that is often neglected when exercising. Try to hold for 15-30 seconds and keep working your way up to a minute.

It doesn't take much experience or space to start jumping rope. This total-body workout boosts both cardio and strength. Plus, a jump rope is an affordable and compact piece of exercise equipment.

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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