How to Get a Curves Workout at Home

Do you want to get a strong, toned body without having to step outside your home? This article will help you learn how to get a curves-style workout from the comfort of your own home – so you can get the body you’ve always wanted.

Quick facts: How To Get A Curves Workout At Home

  • ✅ You don’t need much space or equipment to do a Curves-style workout at home. (Fitness Magazine)
  • ✅ You can get a full-body workout with just a few bodyweight exercises. (Shape)
  • ✅ Combining strength training and cardio is essential for a Curves-style workout. (Healthline)
  • ✅ Adding weights to your home workouts can help increase the intensity of your workouts. (Women’s Health)
  • ✅ Incorporating HIIT workouts into your at-home routine is an effective way to boost your calorie burn and get more out of your workouts. (Harvard Medical School)

Supplies Needed

Getting a Curves workout at home doesn’t require a lot of specialized equipment. In fact, you just need a few basic pieces of equipment to get started. This includes:

  • A pair of light- to medium-weight dumbbells
  • A foam roller
  • A stability ball
  • A kettlebell
  • Some resistance bands

With these supplies, you can get a complete and effective Curves workout from the comfort of your own home.

Resistance bands

Resistance bands are a great tool for getting a curves workout at home. Resistance bands come in many different levels of resistance from light to heavy. The light resistance bands can be used to work through many of the movements that you would do at the curves gym, but with increased control and range of motion. Additionally, heavier resistance bands will provide the extra challenge needed for more advanced exercisers.

Resistance bands are an inexpensive way to add some variety and challenge to your workout routine. They can be combined with other equipment, such as weights or exercise balls, to create a more powerful, full-body workout. Not only are they affordable, they are easy to store and transport – making them ideal for taking on trips or using in any part of your home.


Dumbbells are essential for getting a full body workout from home. With a pair of dumbbells, you will be able to perform exercises such as squats, bicep curls, shoulder presses, triceps extensions, lunges and chest presses. Depending on your exercise goals and fitness level, you can choose weights ranging from just one or two pounds to up to 20 pounds or more.

Dumbbells come in an array of sizes and shapes to accommodate any exercise routine. If space is limited in your home gym, consider purchasing adjustable dumbbells which allow you to add or remove weight plates quickly and easily depending on the exercise being performed.

To ensure correct form while using dumbbells it is important to use the correct weight for the given exercise – heavier weights may be used when performing lower body exercises while lighter weights are better suited for upper body movements.

Exercise mat

If you’re looking for an effective workout from the comfort of your own home, adding a yoga mat or exercise mat (also known as a fitness mat) to your regimen can be beneficial. Exercise mats are particularly useful if you plan to do any kind of floor exercises or exercises that involve stretching, as they provide an extra layer of padding and cushioning. An exercise mat also helps prevent injuries and makes stretching more comfortable.

When choosing an exercise mat, it is important to consider the size, material, thickness and portability of the product. All these factors will ultimately determine how comfortable and supportive your workouts will be. While most mats come in standard sizes such as 1/8” or 1/4” thicknesses, some may offer thicker mats for floor exercises requiring more stability such as Pilates or Yoga poses. Additionally, some mats may also be designed with a textured surface for better traction during your routine and increased safety when performing dynamic movements.

Warm Up

A good warm up is essential for any workout, especially if you’re new to working out at home. Warming up helps to warm up your muscles and joints, increase your heart rate, and prepare your body for more strenuous activities. It can also help to reduce the risk of injury during your workout.

Let’s discuss how to warm up for a Curves workout at home:

Dynamic stretching

Dynamic stretching is one of the best ways to get a proper warm-up before beginning your workout. This type of stretching is done by moving the body through a wide range of motion, as opposed to holding any one position for an extended period. A proper dynamic stretching routine includes exercises like lunges, squats, and arm circles. These exercises can help improve mobility and flexibility, reduce risk of injury, prepare the body for exercise, and overall improve performance. Additionally, dynamic stretching can help increase blood flow throughout the body and prime the muscles for movement.

Before beginning any type of exercise it’s important to give your body time to warm up correctly so that you can safely perform your workout with better range of motion and higher energy levels. Dynamic stretches will help prime both your body and mind while also helping ensure you get the most out of your Curves workout!

Foam rolling

Foam rolling is a great way to warm up before exercising. It helps to reduce muscle tension and improve blood circulation. It can also be used as part of a cool-down routine after exercise, to help flush the body of lactic acid build-up and decrease soreness.

Foam rollers are inexpensive and come in different densities, so you can customize your workout depending on which muscles are tightest or need the most work. To foam roll, start by lying on the floor with the roller underneath you. Slowly move your bodyweight over it against your body’s natural curves in a back-and-forth rocking motion. Move from one area to the next for five minutes or until you feel warm and ready for exercise!


Cardio is an essential part of a Curves workout routine. This type of exercise raises your heart rate and increases your endurance and lung capacity. Cardio exercises can also help you burn calories and fat more efficiently.

In this article, we’ll look at some ways to get a cardio workout at home:

High-intensity interval training

High-intensity interval training (HIIT) is a type of exercise where you alternate between periods of intense effort and rest or light activity. This type of exercise has been shown to be incredibly effective for improving aerobic endurance, burning fat, and developing muscle. HIIT exercises can be done in short timeframes of 20-30 minutes and are perfect for at-home workouts.

During a HIIT workout, you can choose from any number of exercises such as running, jumping jacks, burpees, mountain climbers—you name it! Be sure to include variations that work your arms, legs, back, and core to get an even more effective workout. HIIT requires a lot of energy to complete so make sure that you have the proper fuel before getting started.

Jumping jacks

Jumping jacks are a classic cardio exercise that can be done anywhere, anytime. This exercise helps to strengthen your heart and lungs, improve circulation and break a sweat quickly.

To do jumping jacks, simply stand with your feet together and arms at your sides. In one movement, jump up while raising your arms above your head and spreading your legs out to the sides. Bring your arms back down to the starting position as you land on both feet simultaneously. Make sure to keep breathing throughout the exercise as it can become strenuous; aim for 1-2 sets of 20 reps.

Incorporate jumping jacks into other exercises to maximize the calorie burn or do them in between weight lifting circuits for an extra challenge!


Burpees are one of the most effective bodyweight exercises for getting your heart rate up and burning calories fast.

To perform a burpee, start in a standing position with your feet shoulder-width apart. Then lower yourself into a squat, place your hands on the floor just outside of your feet and jump back into a plank position. From there, do one push-up, then jump your feet back close to your hands, stand up and jump with arms overhead. Repeat this exercise as quickly as you can for 1 minute to get an intense workout in the comfort of your own home!

Strength Training

Strength training is a key element of the Curves workout, so it can be an effective option for getting a great workout in the comfort of your own home. You can use body weight exercises, kettlebells, or resistance bands to get a full body workout.

Let’s take a closer look at how you can do strength training at home:


Squats are a strength exercise used to target the quadriceps and glutes. This exercise can be done at home or in the gym, and it is an essential part of any lower body workout.

When performing squats, make sure you keep your back straight and feet hip-width apart while standing with your feet flat on the ground. To ensure proper form, move your hips back and down as if you were sitting on a chair—your weight should be centered on your heels. Make sure to keep your core engaged throughout the movement, as this will help target more muscles for maximum benefits.

Squats can be modified by adding weights or resistance bands for an extra challenge. With regular practice of this exercise, you’ll gain muscular strength in your lower body as well as improved stability and mobility.


Lunges are an effective and popular exercise to target not just the glutes, but also the quads, hamstrings, and calves. They are a perfect way to get your curves workout at home.

To do a lunge correctly, start with your feet slightly wider than hip-width apart. Take a large step forward with one foot and lower your hips until your front thigh is parallel to the floor. Your back knee should almost touch the ground. Drive through your front heel to come back up and switch sides. If you want more of a challenge you can hold dumbbells for added resistance. You can also add plyometric jumps in between lunges for a higher intensity workout.

Lunges are an important part of any bodyweight or weighted strength training routine, as they work multiple muscle groups while allowing adequate mobility work in the lower body.


Push-ups are a great way to get a curve workout at home. They target the chest, shoulders, triceps and core muscles. To do a basic push-up, start in a plank position on your hands and toes with your core tight and arms parallel to your body. Lower your body until your chest nearly touches the floor, then press back up to the starting position.

As you progress in strength and endurance, you can increase the number of reps or add variations such as raised feet or pulsing movements. Push-ups can also be done against a wall or with an elevated surface such as a box or bench if you need more support when starting out.


One of the most important aspects of a successful Curves workout is engaging and toning your core muscles. By having a strong core, you can dramatically increase the effectiveness of your overall workout. Strengthening your core also helps improve posture and balance, making it easier to move around and be active.

Let’s explore some of the best exercises to strengthen your core at home:

Plank variations

Planks are core exercises that help to strengthen the abdominals, obliques, lower back, and hips. There are several different plank variations which can be done for a complete core workout. These include front and side plank variations, as well as dynamic and static planks. Each variation targets different muscle groups in the core area, helping to tone and strengthen the abdominals, lower back muscles, hips and glutes.

When doing plank variations at home, it is important to take care not to overwork your body or cause injury by straining your muscles too much. When starting out with planks at home, it is advised to begin in shorter increments of time such as 30-60 seconds before progressing up to higher levels of difficulty, if that is desired. Additionally, it is important to pay attention to your breathing while doing planks or any other exercise; deep breathing helps the body’s muscles relax and can help prevent strain or injury during an intense workout session.


Crunches are one of the best exercises for getting tight, toned abs at home. To perform a crunch, lie on your back with your feet flat on the ground and your hands behind your head or crossed over your chest. Bend your knees at a 90-degree angle and keep them in that position throughout the exercise. On an exhale, lift yourself off of the ground until you feel tension in your abdominal muscles. Hold this position for a few seconds before gently lowering yourself back onto the ground.

You can do crunches with variations like:

  • Bringing your legs parallel to the floor
  • Lifting one leg while performing crunches with the other leg extended straight out to further engage your core muscles.

Bicycle crunches

Bicycle crunches are a great way to incorporate core training into your home workout routine. This exercise strengthens multiple abdominal muscles at once, including the rectus abdominis (the so-called “six-pack” muscles) and the obliques located on either side of your core.

To perform a bicycle crunch, begin by lying on your back with your palms behind your head, elbows out to the sides, and legs bent at a 90-degree angle. Then, bring one knee toward the same elbow while simultaneously lifting the opposite shoulder off of the floor. Return to the starting position and alternate legs for 30 seconds or until you have completed 10-12 repetitions on each side. Make sure to keep your abdominals engaged throughout each repetition and avoid letting momentum take over or arching your back.

Cool Down

Cooling down after a workout at home can be just as important as doing the exercises. After a Curves workout, it’s important to do a cool down to help your muscles recover, reduce soreness, and prevent injury.

We’ll discuss the steps you need to take in order to properly cool down after a workout:

  1. Stretch your muscles to help them relax.
  2. Take a few minutes to do some light cardio, such as walking or jogging.
  3. Do some deep breathing exercises to help relax your body.
  4. Drink plenty of water to help rehydrate your body.

Static stretching

Static stretching is an effective way to cool down after a workout. During this exercise, you hold a stretch for an extended period of time in order to improve flexibility, reduce post-exercise fatigue, and prevent muscle soreness. It should take approximately 15-30 seconds for each static stretch held and can be completed at the end of your workout for optimal results.

Static stretching is recommended as part of your cooldown because it helps lengthen tense muscles that are shortened from intense exercise. By holding the stretch in one position for a longer period of time, you can train your muscles to relax and avoid tension build up after a workout. Additionally, because static stretches help to reduce post-exercise fatigue, they may be beneficial for improving performance during future workouts.

Foam rolling

Foam rolling is a great way to cool down after a workout. It helps to loosen tight muscles and improve your range of motion, reducing muscle soreness and preventing injury. Foam rolling can also help with blood flow throughout your body, preventing lactic acid buildup in your muscles.

To perform foam rolling, you will need a foam roller that is soft enough for comfortable use but firm enough to provide adequate pressure to release tight muscles. Using the foam roller, focusing on the myofascial tissue (the connective tissues that stretch between your muscle fibers) roll up and down each area of your body slowly allowing the roller to massage and release tension as you move it back and forth over the affected area. Be sure not to roll too quickly or apply too much pressure as this could cause further injury or strain.

FAQs about: How To Get A Curves Workout At Home

Q: What equipment do I need to do a Curves Workout at Home?

A: For a basic Curves Workout at Home, all you need is a set of dumbbells and a yoga mat.

Q: What exercises should I do for a Curves Workout at Home?

A: For a Curves Workout at Home, you can focus on exercises that target all the major muscle groups, such as squats, lunges, push-ups, crunches, and more. You can also incorporate light cardio exercises, such as jumping jacks, burpees, and running in place.

Q: How often should I do a Curves Workout at Home?

A: The frequency of your Curves Workout at Home depends on your fitness goals. Generally, it is recommended to do a Curves Workout at Home 2-3 times a week for best results.

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