At-Home Workouts

Practical at-home fitness tools. Track day-to-day workouts (exercise, sets, reps). Everything on this page is open for preview until we go live.

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PepStep At-Home Starter Routine

"Put Some Pep in Your Step" — designed for absolute beginners. No equipment needed. About 15–25 minutes, 3–4 days per week.

Warm-Up (2–3 minutes)

March in place or walk around your living room. Swing your arms gently and take a few deep breaths.

1. Bodyweight Squats

Stand with feet about shoulder-width apart, toes slightly turned out. Push your hips back like you're sitting into a chair, keep your chest up, and lower until your thighs are roughly parallel to the floor (or as low as comfortable). Drive through your heels to stand back up.

Beginner target: 2–3 sets of 8–12 reps. Hold onto a sturdy chair or counter for balance if needed.

2. Push-Ups (Knee Version Okay to Start)

Start on your hands and knees, hands slightly wider than shoulders. Lower your chest toward the floor while keeping your body in a straight line from knees to head, then push back up.

Beginner target: 2–3 sets of as many good reps as you can (even 3–5 is a win). Progress to toes when ready.

3. Lunges (Stationary or Alternating)

Step one foot forward and lower your back knee toward the floor until both knees are bent at about 90 degrees. Push back to the starting position. Switch legs.

Beginner target: 2 sets of 6–10 reps per leg. Hold a wall or chair for balance.

4. Jumping Jacks

Stand with feet together and arms at your sides. Jump your feet out while raising your arms overhead, then jump back to the start.

Beginner target: 2–3 sets of 15–30 seconds. Step one foot out at a time (no jump) if impact bothers your joints.

5. Neighborhood Walk

Finish with a brisk 8–15 minute walk. Swing your arms and breathe steadily. This builds the habit of daily movement.

How often: 3–4 sessions per week with at least one rest day between harder days. Focus on form. When it feels easy, add 1–2 reps or another set.

Workout Tracker

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