7 Fun Couple Exercises to Strengthen Your Body and Bond New
Finding the motivation to exercise can be tough. We have all been there, staring at running shoes by the door, promising we will go for that jog tomorrow. But “tomorrow” has a funny habit of never arriving.
One of the best ways to stick to a routine is to bring someone along for the ride. And who better than your partner? Exercising as a couple isn’t just about getting fit; it is a fantastic way to spend quality time together, have a laugh, and perhaps engage in a little friendly competition.
Whether you are gym bunnies or total beginners, moving together can bring you closer. Plus, science backs it up. The NHS recommends that adults aim for at least 150 minutes of moderate activity a week. Doing that with your other half makes those minutes fly by much faster than slogging it out on a treadmill alone.
Here is a guide to fun exercises you can do as a couple, from living room circuits to outdoor adventures.
Exercising as a couple – why Sweat It Out Together?
Before we jump into the moves, let’s look at why couples who sweat together, stay together.
Accountability
It is easy to cancel on a gym class. It is much harder to cancel on your partner when they are standing in the living room in their workout gear waiting for you. You become each other’s safety net against laziness.
Bonding Time
Life gets busy. Between work, kids, and chores, finding time to just be together is hard. A workout is a dedicated block of time where you are focused on a shared goal. It releases endorphins (happy hormones), which can leave you both feeling great and more connected.
Safety
Exercising as a couple means you have a built-in “spotter.” They can check your form to make sure you aren’t hurting your back during squats or help you balance during tricky moves.
Exercising as a Couple: The Ground Rules
To keep things fun and argument-free, agree on a few things first:
- No judgment: We are here to support, not criticise.
- Communicate: If something hurts or feels unsafe, speak up immediately.
- Pace yourselves: If one of you is fitter than the other, find a middle ground. The goal is movement, not breaking world records.
Fun At-Home Partner Exercises
You don’t need a gym membership or fancy equipment to get a good workout. In fact, your living room is the perfect spot. Here are some simple exercises you can do together.
1. The High-Five Plank
Planks are brilliant for your core, but they are also incredibly boring to do alone. Adding a partner makes it a game.
How to do it:
- Face each other in a push-up position (on your hands and toes).
- Hold your body in a straight line, no sagging hips!
- Lift your right hand and high-five your partner’s left hand.
- Put your hand back down and switch to the other side.
- Keep your hips steady and try not to wobble.
Why it works: It forces you to stabilise your core while moving, and the high-fiving adds a bit of interaction.
2. Back-to-Back Squats
Squats are the king of lower-body exercises. Exercising as a couple and doing them back-to-back relies on trust and balance.
How to do it:
- Stand back-to-back with your partner.
- Link arms or just press your backs firmly against each other.
- Walk your feet out slightly so you are leaning against each other.
- Slowly lower down into a squat at the same time, as if you are sitting in an invisible chair.
- Pause at the bottom, then push back up through your heels.
Why it works: You have to communicate to move at the same speed, otherwise one of you will topple over! It’s a great test of teamwork.
3. Alternating Lunges
You can do these side-by-side or facing each other. If you face each other, you can hold hands for balance.
How to do it:
- Stand tall with your feet hip-width apart.
- Step forward with your right leg, lowering your hips until both knees are bent at a 90-degree angle.
- Push back to the start position.
- Repeat with the left leg.
If you want more detail on perfecting your form, check out my guide on the ultimate 15-minute at-home workout, which breaks down lunges and other simple moves that are all good for exercising as a couple.
4. Step-Ups
This is a simple cardio move that gets the heart rate up. You can do this using a sturdy chair or the bottom step of your staircase.
How to do it:
- Stand facing the step or chair.
- Step up with your right foot, bringing your left foot up to meet it.
- Step down with your right foot, then your left.
- Get a rhythm going. You can hold hands to help each other balance if you are using a chair.
For more exercises that use basic furniture, have a look at these easy home exercises. It includes great ideas like “Couch Squats” and “Dips” using a sturdy chair.
5. Glute Bridges
This is a fantastic floor exercise that strengthens the backside and lower back.
How to do it:
- Lie on your backs side-by-side, knees bent, feet flat on the floor.
- Lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top.
- Lower back down slowly.
You can challenge each other to see who can hold the bridge position the longest!
The Great Outdoors
Sometimes the living room walls can feel a bit closing in when exercising as a couple or remind you of chores you need to do. Taking your exercise outside is a great way to get fresh air and Vitamin D.
6. Try a Parkrun Together
If you haven’t heard of Parkrun, you are in for a treat. It is a free, weekly 5km event that takes place in parks across the UK (and the world) every Saturday morning.
Don’t let the word “run” scare you. You can walk, jog, run, or mix all three. It is incredibly inclusive and friendly. Doing this as a couple is a great way to start the weekend. You can encourage each other along the course, then go for a well-earned coffee afterwards.
If you are nervous about going for the first time, read this article on why you should try Parkrun. It covers everything from registering to what happens at the finish line. Perhaps you could even do a Parkrun A-Z together?
7. Go for a Hike
Walking is one of the most underrated forms of exercise. It is low impact, good for your heart, and excellent for mental health. Hiking takes walking up a notch by adding uneven terrain and hills, which works your muscles harder.
The UK has some stunning spots for beginners, from the Peak District to the South Downs. Pack a bag with water and snacks, pick a trail, and just talk. Without the distraction of TV or phones, you might find you have your best conversations on the trail while exercising as a couple.
New to rambling? This guide on beginners tips for hiking covers the gear you need (like good boots!) and how to stay safe.
Creating a Routine That Sticks
It is easy to do these exercises once. The trick is doing them again next week, and the week after. Here is how to make exercising as a couple stick.
Schedule it like a date
If you don’t plan it, it won’t happen. Sit down on Sunday night and look at your diaries. When are you both free? Mark those times as “Couple Workout” and treat them as unmissable appointments.
Start Small
Don’t aim for an hour-long session straight away. Start with 15 or 20 minutes. Consistency beats intensity every time. If you need help fitting it in, here are some tips on incorporating fitness into your life without it taking over.
Reward Yourselves
Set a goal. Maybe if you complete three workouts a week for a month, you treat yourselves to a nice meal out or a trip to the cinema. Having a shared reward gives you something to work towards together.
Exercising as a Couple – Frequently Asked Questions (FAQ)
What if my partner is much fitter than me?
This is very common when exercising as a couple! The key is to focus on time, not reps. For example, if you are doing squats, set a timer for 45 seconds. The fitter partner might do 20 squats in that time, while the other does 10. That is absolutely fine. You both worked for the same amount of time and pushed yourselves to your own limits.
Do we need warm-up exercises?
Yes, absolutely. Never skip the warm-up. Cold muscles are prone to injury. Spend 5 minutes marching on the spot, doing arm circles, and gently twisting your torso. The NHS guidelines emphasise safety, and warming up is a big part of that.
Can we do these exercises even with injuries?
If you have a history of injury or medical conditions, always chat with your GP before starting a new exercise routine. If a specific movement hurts during a workout, stop immediately. There is “good pain” (muscles working hard) and “bad pain” (sharp, shooting pain). Learn the difference!
Is walking really enough exercise?
Walking is a fantastic for exercising as a couple! It counts towards your 150 minutes of moderate activity. If you walk at a pace where you can talk but not sing, you are doing it right.
How do we stop it from becoming a competition?
A little competition is fun, but too much can cause tension. Remind yourselves that you are on the same team. Your goal is for both of you to get healthier. Maybe compete against your “past selves” rather than each other, try to beat the number of squats you did as a team last week.
Is this for you?
Exercising as a couple doesn’t have to mean gruelling gym sessions or waking up at 5 am. It can be as simple as a 20-minute circuit in the lounge or a Saturday morning walk in the park.
The most important thing is that you are moving. You are investing in your health and your relationship simultaneously. So grab your partner, clear some space, and give that high-five plank a go. You might just find it’s the most fun you have had all week.
