First, allow me to introduce you to my affiliate platform, called the Wealthy Affiliate. This is a huge global affiliate marketing group of actual and aspiring bloggers and marketers. We get excellent instruction on how to build a website, attract traffic and build revenue.

One of the best features of Wealthy Affiliate is the communication between members. We share our thoughts and opinions. We also seek answers to general questions and solutions to problems. We don’t become wealthy immediately upon signing up or even shortly thereafter. We aspire to reach the point of passive income if we train diligently and apply what we learn.

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This brings me to my point. I recently asked the community to give me ideas for home workout topics. One response stood out, because it may represent many other unspoken situations, to wit “How can an out of shape couch potato get started on changing my body?”

A “couch potato” is a cute representation of what is certainly a problem of epidemic proportions. Poor fitness levels and obesity are not laughing matters. Length of life and quality of life are at stake.

The person who sincerely asked for advice is getting ahead of the game, by a candid acknowledgment of a present situation and an outspoken need for change. And, most importantly, a choice to change.

Hopefully, my headline ” COUCH POTATO WORKOUT PROGRAMS” does not suggest an easy way to become fit while reclining on a couch. The idea is to get started on improving one’s fitness by getting off the couch. There is nothing empirically difficult about doing this. The key is to get motivated and to stay that way. Satisfying results then become inevitable.


Please begin with a physical exam if any of the following apply:

  • You are over 45
  • You are overweight
  • You have high blood pressure
  • You are subject to dizziness
  • You have any chronic health issue
  • You have not been working out for at least 30 minutes daily up to 3 months prior
  • You are a smoker or have only recently quit smoking
  • You have high cholesterol

Since we are addressing out of shape admitted “couch potatoes”, the rule should be a physical exam in any case.

So…visit your primary care physician and discuss your plans for a new workout program. He / she will have your health records and will be able to personalize answers to your questions.

Request a blood test and set up a profile for this if not already accomplished. Ask for a thorough exam and discuss the results. Your doctor will know the value of exercise and will be able to make specific recommendations.


Accede to your doctor’s advice, but begin with brief and light forms of exercise. Here is such a plan:

  • First week: walk 20 minutes per day
  • Second week: add 10 bodyweight squats 3 times per week and walk 30 minutes per day
  • Third week: add 10 push – ups from knees 3 times per week and continue as before
  • Fourth week: add 30 second plank 3 times per week and continue as before. See plank image below.

  • Fifth week: add 10 lunges per each leg 3 times per week and continue as before. See lunge image below

At this point, you are walking every day for 30 minutes and including about 20 more minutes of exercise on 3 of those days. I would recommend taking one day off during the week, maybe Sunday.

It is time to evaluate. Are you sore? Do you need to cut back or take off any more days? Are you having any time issues? Would you rather alternate the walking days with the days of the 4 bodyweight movements?

Please exercise the appropriate options for you and continue along these lines for 3 more weeks.

After 2 months, you should have a sense that you are making some progress. Assuming good nutrition and calorie control, there should be some weight loss. There should also be some firmness. Be patient, but reward yourself for your good beginning, but not with a big celebratory meal.

On the subject of calories, the average woman needs to consume 2000 calories per day to maintain weight and 1500 per day to lose one pound per week. For the average men, the numbers are 2500 and 2000. Of course, this is only applicable to an undefined “average”. Again, check with your doctor.

My personal plan is to eat 2000 calories or less per day and to work out as much as possible, usually every day. I like to consume carbohydrates before a workout and protein afterward. See my previous post on this

One more point before moving on – I use a treadmill for my workouts. I like to increase the speed every minute and to do about 2 1/2 miles per day.


We have heretofore considered only bodyweight workout movements, with a view to slowly progressing in intensity. Remember – this is for (former) couch potatoes.

We could begin jogging instead of walking, maybe even running. We could do full push – ups instead of push – ups from the knees. It is important to not rush results, to stay with what is working and to constantly evaluate.

I would recommend a blood pressure / pulse device I use this every morning to check on these essential numbers.

Here is a prior post on workouts that presents a variety of workout options of greater intensity.

I would recommend moving slowly into resistance cords, then small dumbbells and Bullworker products, in that order.

This post will present these forms of greater resistance. Refer to it as you progress, but do so only as you are ready.


Writing a post for a beginner is quite different from writing for one who is experienced in resistance and cardio training. Beginning physical condition is unknown, as are precise goals and time allotments.

So…a conservative approach seems reasonable, with mention made of later options. The worst mistake for a beginner (or couch potato) to make would be to rush the process and risk injury or soreness.

I can remember my beginnings, when I would use heavier weight than necessary, only to regret that choice.

The conditioning journey is a lengthy one, but fitness and greater strength are inevitable, given dedicated effort. There is never a reason to rush.

Please leave me any comments or questions in the “Comments” box below. Or e-mail me – richard@myworkoutathome.com. Be well!



  1. Hello Richard, I must say that this article is very helpful and informative. Honestly, I would like to get one couch potato for my room, it looks so funny. You are right, so many folks are just like this couch potato, lying on bed and drinking coca-cola. I support you for helping people to move from the comfort zone and start doing training. It is crucial for a healthy and long life.

  2. Luckily I am fairly healthy but due to my profession I spend a great deal of time sitting at my desk.  I noticed lately that I am having a hard time keeping up with my bulldog on walks.  Therefore I need to take some action which is why I am thankful I stumbled I across your website.  As it gives me easy to follow steps that are easy and look simple to perform which is awesome as I have never been to a gym and have had few formal workouts. 

  3. I love the photo of the couch potato 😉 I don’t really do exercise but I’m certainly no couch potato 😉 I am always doing things, moving things around, lifting stuff, and walking a lot. I walk all the time, so there is my exercise. And walking is good for you, isn’t it? The reason for all this walking is that I own a big piece of land, and so for anything I want to do I need to do some walking, lol. I only sit in the evening, after dark. The exercises you recommend look good though, and maybe I could work them into my daily routine. Would once a week be ok if you’re not a couch potato? 

    • Christine, walking is great and should never be under – estimated. Once a week, in addition to what you already do is certainly a good program.

  4. Nice one pal, Wealthy Affiliate all the way. Thanks for taking out time on get this  article out to the public. It is very relevant to understand one’s current state, whether good or bad and to make a move to get the best out, especially if you are an over – sized couch potato. I like what you said about meeting your physician. That’s a very important step to take when wanting a change of condition and lastly, consistency is the key what every instruction giving may be followed consistently. Thanks for the opportunity to discuss this topic

  5. I love the program that you outline.  If you ask a couch potato like me to start running every day, I would just laugh.  You, however, have made it easy by starting with easy cardio and slowly adding onto the walking.  This makes the whole regime seem more workable and something that I will actually do.  Thank you for the encouragement!

  6. Hi, working out at home is a great idea for anybody. Doing push ups and sit ups are excellent exercises to get your heart rate up and build up your fitness.

    I also enjoy chin ups, dips, and jumping jacks also.

     I have a high metabolism, so I am unable to work out as often as I would like to because I have to eat so much food to keep any muscle. I also walk for 30 minutes per day. 

    Eating healthy is also a great way to stay motivated to exercise. The best time to get your workout in is in the morning. Be sure to eat a healthy breakfast shortly after, your muscles will appreciate it.

    Nice work.

  7. Hi, I am sincerely interested in the “get off the couch” idea, and not because I’m a couch sitter. I do sit at my office desk, but spend much time behind a bar working, which is not the same as exercise. I work in a warehouse and although I keep moving, it’s not “exercise”. I can tell that I’ve become potatoish. Is that a word? LOL. I literally have NO time, so was looking for something that I can do in little bits of “stolen” time. I’m so desparate, I’m thinking of taking an extra 60 seconds when I go to the rest room and do a set of squats in there. I’m not kidding. I just need a list of exercises to keep track. 🙂 And of course I want to make progress and the best way is to keep a list like I used to when I had time to go to the gym. 🙂

    • Hi Tally!

      When I was young, I worked in a warehouse moving freight, which WAS good exercise. Do you have 20 minutes a day? If so, you could alternate walking 20 minutes one day and doing resistance exercise the nest. That could be crunches, push-ups (either full push-ups or on knees), squats or lunges and planks. Maybe 3 sets of each ultimately. If you have dumbbells or resistance bands, you could add variety. If you don’t have 20 minute a day, you could use stairs rather than elevators, tighten arms and legs as you sit, etc. Isometric holds are good and easy to do.

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