Couples that workout together stay together. That’s how the saying goes, right?
It's not just a cliche, it's true - a 2021 study on the Journal of Social and Personal Relationships found that individuals who work out together with their romantic partner experience better mood during exercise, better mood during the day and higher levels of relationship satisfaction.
With Valentine's Day just around the corner, what better way to spend quality time with your special someone than getting fit and healthy together.
In this blog, we've rounded up the best at-home couples workouts to help strengthen not only your relationship but your body too.
So grab your partner and get ready for a fun and sweaty workout session!
1. Partner Sit-ups
Target muscle: Abs, obliques.
Equipment: None
Difficulty: ❤️
How to do it:
- Lie down on your back with your knees bent and feet flat on the ground. Your partner should sit facing you, with their legs extended and their feet flat on the ground.
- Place your hands behind your head, then simultaneously lift your upper body and your partner's legs off the ground.
- Touch your partner's feet with your elbows, then return to the starting position.
- Repeat the movement for the desired number of repetitions.
2. Plank and reach
Target muscle: Abs, obliques, quads, triceps.
Equipment: None
Difficulty: ❤️❤️❤️
How to do it:
- Get into a plank position with your partner, facing each other. Your arms should be extended, and your hands should be directly beneath your shoulders.
- At the same time, reach out with your right hand and touch your partner's left hand.
- Return to the starting position, then repeat with the opposite hand.
3. Partner push-ups
Target muscle: Pecs, triceps, deltoids, core.
Equipment: None
Difficulty: ❤️❤️
How to do it:
- Both you and your partner should get into a push-up position facing each other, with your hands slightly wider than shoulder-width apart.
- Lower your body at the same time until your chest nearly touches the ground, then press back up to the starting position.
- When at the top reach out and touch opposite hands with each other. Then lower yourselves back down.
- Press back up and start the exercise again.
4. Partner squats
Target muscle: Quads, glutes, hamstrings.
Equipment: None
Difficulty: ❤️
How to do it:
- Stand facing each other with your legs shoulder-width apart.
- While holding hands and making sure they’re fully outstretched, squat down at the same time, lowering your hips until your thighs are parallel to the ground.
- Push back up to the starting position, and repeat several times.
5. Squat and throw
Target muscle: Quads, glutes, hamstrings, core.
Equipment: Medicine ball
Difficulty: ❤️❤️
How to do it:
- Stand facing each other, approximately arm's length apart, with your legs shoulder-width apart.
- Take the medicine ball and squat down while holding onto it. Then straighten up and toss it to your partner.
- Your partner should be holding an upright position while they wait for you to complete your squat. They will catch the ball and perform the squat throw themselves.
- Keep tossing the ball back and forth until the preset time is up.
6. Wall sit and tricep dip
Target muscle: Abs, triceps, quads.
Equipment: Wall
Difficulty: ❤️❤️❤️❤️
How to do it:
- Start in a wall sit position with your back against a wall and your legs bent at a 90-degree angle. Your partner will get into a triceps dip position facing away from you, with their hands on your knees as their surface.
- Hold the wall sit while your partner completes as many triceps dips as possible within an established time frame.
- Switch positions with you now performing the triceps dip and your partner completing the wall sit.
7. Weight-cardio intervals
Target muscle: All of them
Equipment: None for cardio. Exercise-based for weights.
Difficulty: ❤️❤️
How to do it:
- Choose who will do the weightlifting part first and who will do the high-intensity cardio exercise. (such as running, jumping jacks, or burpees).
- Set a timer for 30 seconds or 1 minute. Each person will begin their portion of the workout.
- For cardio, go for something that can be done at a high-intensity level, like sprints, jumping jacks, or burpees.
- The weightlifting exercise should be performed at a challenging weight that allows for 8-12 repetitions before the timer goes off.
- Repeat the process for several rounds, alternating between weightlifting and cardio exercises.
8. Leg throw down
Target muscle: Quads, glutes, hamstrings, adductors, abs.
Equipment: None
Difficulty: ❤️❤️
How to do it:
- Stand facing each other, roughly at arm's length, with your legs shoulder-width apart.
- Lift your right leg and throw it towards your partner, who will catch your leg and help absorb the impact.
- Your partner will then immediately throw your leg back to the starting position.
- Repeat the process with the other leg, switch roles, and repeat the exercise.
9. Elevated push-up and squat hold
Target muscle: Pects, triceps, deltoids, obliques, quads, hamstrings, glutes.
Equipment: Bench
Difficulty: ❤️❤️❤️❤️
How to do it:
- Get into a push-up position with your feet on an elevated surface (like a weight bench). Have your partner get into a squat position facing you with their back against the elevated surface.
- Perform a push-up and hold it while your partner holds their squat position.
- Complete the movement then switch. You’re the one doing the squat now while your partner does the push-up.
10. Side plank pass
Target muscle: Obliques, glutes, deltoids.
Equipment: Medicine ball
Difficulty: ❤️❤️❤️
How to do it:
- Each of you will start in a side plank position, with you or your partner on their right side and the other on their left side.
- Take the medicine ball and pass it to your partner, who holds it while you switch to a plank on the opposite side.
- Repeat this back and forth, alternating sides and passing the ball.
Shop Must Have Home Fitness Gear
Home Gym Must Haves
Starter Adjustable Dumbbells
Replace 5 sets of dumbbells with a pair of Starter Adjustable Dumbbells, with weights from 5-25lbs.
Twist Adjustable Dumbbells
Currently available: 5-44lbs Twist Adjustable Dumbbells. The E-Z adjust weight system allows you to simply adjust the weight by twisting the handle.
Hex Dumbbell Set
Low odour and drop friendly rubber make this Hex Set a classic addition to your gym.
Low Height Squat Rack
Perfect for smaller spaces or basement gyms, the Low Height Squat Stand will keep you accountable at home.
Heavy Duty Bench
Our Heavy Duty Bench got an upgrade. Wide back, minimal gap - optimal comfort so you can focus on your lifts.
Get moving, together.
Exercising with a romantic partner is associated with better mood during exercise - increasing the boost you'd get from just exercise itself. By working out together, couples engage in an activity they both enjoy and value. Working together toward a common goal (health and fitness) can make the couple feel much closer.
We hope this article inspires you to get moving, together. Let’s get after it, Better Body Fam!
