PHOTOS COURTESY SHUTTERSTOCK

There are a lot of benefits to working out at home, including convenience, not having to wait for equipment — and also avoiding what can (at least appear to be) an intimidating gym environment. 

On the other hand, starting a home fitness program can seem just as daunting as tackling a new machine in the weight room. What equipment should you use? Which exercises are best? And how much will all this cost?  

Fortunately, starting an at-home regime doesn’t have to be complicated — nor does it require fancy equipment.  

“I think people have in their mind that they have to buy a $1,500 Peloton or a $5,000 piece of equipment to do these workouts at home, when really, they can get it done for much less than that,” says Frank Velasquez, director of sports performance at Allegheny Health Network.

It all starts, believe it or not, with an inexpensive foam roller. 

“I always said every house in America should own a foam roller and a physio ball,” Velasquez says. 

Using a foam roller (princes range from $10 to $30) can help relieve muscle tightness, soreness and inflammation as well as increase your joint range of motion, according to Healthline; Some movements that use the cylinder foam are rolling out the quads, hamstrings and upper back. 

As for the exercise ball (typical cost is around $15), Velasquez says it can be used for chest and hip openers, where one lies face up on the ball and rolls their body over it. Replacing your desk chair with the big bouncy ball as you sit in front of the computer is another easy way to increase hip mobility.   

“So when you’re sitting on the ball, you can take your hips side to side, forward, backward and do circles in clockwise and counterclockwise directions,” Velasquez says. 

Other effective exercises easily done at home are squats, lunge walks and bear crawls, which work the core, back, arms and legs — no equipment required.  

Krista Matsko, a lead strength and conditioning specialist with Allegheny Health Network, also recommends investing in a set of exercise bands (prices start at $8 on Amazon). 

Varying in intensity, the bands can be fitted around the ankles and the knees, adding resistance to squats, leg raises and other lower-body exercises. The bands may also be used for bicep curls, chest presses and a plethora of other body workouts. 

“It’s going to make it more challenging,” Matsko says. “And then when those things start to get easy again, we can play around by adding different resistances with those bands.”

For those wanting to expand their home workout, a set of interchangeable dumbbells, which can accommodate anywhere from 5 to 40 pounds, is another worthwhile investment. Pricing for these sets start at around $100. 

“If your package is the foam roller, your bands and your ball — for $50, you’re all in,” Velasquez says. “If you want to go up a level, you can get interchangeable dumbbells, interchangeable kettlebells, BOSU balls and TRX straps. Now, you’re spending in the neighborhood of $500 bucks to put your gym together.”

Another constructive (and free) exercise the experts recommend? Getting outside. 

Activities such as skiing, ice skating and golfing are all fun ways to move your body, Velasquez says. Plus, the fresh air and sunshine (although limited in Pittsburgh) is good for the body and soul. Don’t rule out a good, old-fashioned hike or walk around your neighborhood, either. In this case, the region’s hills are your friend.  

“Honestly, especially living in Pittsburgh, you are going to get a much better workout going to North Park and walking on the trails and the hills and getting that change in elevation then you are just in a steady state walking on a treadmill,” Matsko says.