Home Workouts

Home workouts for women: no gym, just your ghar ki cheezein

A chair, a stick or wiper, a ball, a dupatta and a water bottle. That is all you need for a full week of FunDa dance cardio, strength and stretching at home.

The weekly FunDa plan

  1. Dr. Jyoti doing a chair-supported squat

    Monday

    Chair Cardio

    Prop: Chair

    Dance cardio with a chair for support and step-ups; beginner-friendly and joint-kind.

  2. Dr. Jyoti in a side lunge holding a stick overhead

    Tuesday

    Stick Synergy

    Prop: Stick or wiper

    Upper-body toning, posture and core work, using a stick or wiper handle.

  3. Dr. Jyoti seated on a mat, exercising with a ball

    Wednesday

    Ball Power

    Prop: Ball

    Core and full-body strength with a ball: squeezes, twists and presses.

  4. Dr. Jyoti stretching with a dupatta held overhead

    Thursday

    Dupatta Stretching

    Prop: Dupatta

    Flexibility and mobility, using a dupatta as a stretch band.

  5. Dr. Jyoti doing a bicep curl with a small weight

    Friday

    Bottle Strength

    Prop: Water bottles

    Strength training with filled water bottles as light weights, with some bhangra.

  6. Saturday

    HIIT + Face Yoga

    Prop: Bodyweight

    Short high-energy intervals, finishing with face yoga.

Free workouts to try today

Follow along with Dr. Jyoti on our YouTube channel.

15-Minute Chair Workout | Full Body Fat-Burning Exercise | Easy Home Workout

15-Minute Stick Workout to Reduce Belly Fat at Home

Dupatta Workout: Full Body Toning at Home

15-Minute Full Body HIIT Workout | Burn Calories & Get Fit at Home

15-Minute Chair Workout for Thighs & Hips | Beginner Friendly

Natural Face Yoga for Slim Jawline & No Double Chin

Working out safely at home

  • Warm up for 5 minutes and cool down with gentle stretches.
  • Clear some space, use a sturdy chair that won’t slip, and wear supportive shoes on hard floors.
  • Keep water nearby and breathe steadily; don’t hold your breath during strength moves.
  • Stop if you feel pain, dizziness or unusual breathlessness.
  • If you are pregnant, recently gave birth, or have a heart, joint or other medical condition, check with your doctor first.

FAQ

Home workout questions

Can I really get fit at home without a gym?

Yes. Dance cardio and bodyweight or household-prop strength training can meet the WHO activity guidelines: 150–300 minutes of moderate activity a week plus muscle strengthening on two days.

How long should each home workout be?

Our live classes are about 50 minutes, but short 15-minute sessions count too. Consistency matters more than length.

What if a water bottle is too light?

Fill it with water or sand, use two, slow the movement down, or add repetitions. Small changes keep your muscles challenged.

Prefer working out live, together?

Join a live, women-only session from home. Bring a chair and a stick or wiper, and we'll do the rest.

Book your free trial class Chat on WhatsApp