Hey, couch potato: Get shredded with an in-home workout

When you’re ready to get up and get moving, you don’t need to shell out for expensive equipment. If you have access to a gym, great! But even gym members sometimes want to supplement their fitness routines at home. And if you already pay for a membership, you likely don’t want to outfit your house with pricey equipment.

It only takes a few clicks to kickstart your fitness journey. Most streaming platforms offer free online fitness classes (though many television streamers require a subscription fee). Variety is the spice of life and that’s especially true for breaking a sweat. By having access to a seemingly endless stream of fitness workouts, you can dance, train for a 5K, exercise with equipment or downward dog — all on your own schedule.

What should you choose? Here are some ideas that will get your blood pumping and help you ramp up your fitness goals by just powering up your laptop, cell phone or smart TV.

1. YouTube

People have been working out with YouTube videos for nearly 20 years and with good reason. The site has every kind of workout, intensity, trainer and niche, from Pilates to weightlifting. To get started, search your interests. For example, beginner yoga techniques, walk at home or introduction to high-intensity interval training.

2. Training apps

Some training apps are free and the workouts are varied. Many apps post new content every day from their roster of trainers, athletes and wellness coaches. And for those who need to see their work in progress, goal-setting tools are included.

3. The 7-Minute Workout

If you want short bursts of high intensity followed by rest intervals, this option is backed by science for its efficacy. It takes seven minutes to put you through your paces — and you will need a few rounds of seven-minute bursts to reach the session’s full potential. Versions of the workout are available wherever you buy your apps. Look for versions that have voice and video cues, and you’ll likely want a countdown clock.

4. Rucking

It’s simple to go “rucking.” Just fill a backpack with bags of flour, rice or heavy books, and you’ve got a weighted rucksack. Take that loaded backpack out on a hike, run or walk — and you’re rucking. It’s a low-impact exercise based on military training workouts that helps to build strength and improve cardio and endurance.

5. Virtual running or walking

If race schedules, locations or distances don’t fit with your fitness plans, run or walk a race on your own terms. You choose the pace and the place, as a virtual race’s finish line is located where you are — on a treadmill, on the trail or on vacation. Register for a race online, submit your time, and you earn the bragging rights and a medal.