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Couple Workouts to Try with Your Partner at Home or at the Gym

couple-workouts-to-try-with-your-sweetie-
Isaac Robertson
Written by Isaac Robertson
Last Updated on

Having a partner for your exercise is super helpful and practical in that one of you can take breaks while the other performs a set, and you can encourage each other to push on when you’re tired and just want to give up.

Here are our pick for the best couple workouts and exercises that you can do anywhere you like, at home or at the gym. Here's something to inspire you to work out  with your partner:


​When you workout together, you’re both sharing the goal of getting healthy and prioritizing your fitness. The experience of being on the same page about something big brings you infinitely closer.

Chris FreytagFitness Expert 

1. Reverse Lunge with Medicine Ball

Medicine balls are ideal for couple workouts ot exercises since you can pass them back and forth. This exercise is simple. Instead of lunging forward as you usually do, start by lunging backwards with one of your knees on the floor.

This is a great couple workout exercise because it forces you to try to keep up with each other and it's a good strength training.

When you push back to stand again, throw the ball to your person who will then do the same thing. This will build your legs and help build your thighs and pelvis muscles. You can even see the results with this exercise in a couple of days.

lunge ball couple workout

2. Passing Sit-Up

Cute Couple Workout


This one’s similar to the reverse lunge. Start by facing your partner in sit-up position with your feet touching and knees bent.

This exercise is even better when your sweetheart is by your side. Extend the medicine ball to the floor behind your head, and move up into a sit-up with it.

While you’re up, pass the ball to your partner who then repeats the process. You’re getting the extra resistance with the ball, but a brief break thanks to your partner.

Do these exercise every day for better results.

3. Weight-Cardio Interval

For your entire couple workout, one way to get the best bang for your buck is the weight-cardio interval. (1)

For example, while he’s doing shoulder presses exercise, you get to do jumping jacks.

Good couple's workout and a kiss is all I need.

Switch, take a break, repeat. Your bodies get a break from weights with cardio, and from cardio with weights. It’s an ideal set design with very little time of your day wasted.

Couple kissing during workout

4. Shoulder Tap Plank

Get into plank position facing one another. Instead of staying still and counting down for a minute, challenge each other to push it a little further. Plank position is pretty tough but always encourage each other! 

Alternate tapping one another’s shoulders. This requires more core strength, control, and balance. Try to keep your body as streamlined as possible, without rotating your hips.

5. Lying Leg Throw-Down

Two woman performing lying leg throw down exercise

This exercise is a real challenge for your abs and legs muscles, and it’s also a fun way to get playful and a great strength training. 

Lay with your back on the floor, your head between your partner’s feet.

Hold your partner’s talus or calves and raise your legs towards them.


Then, let your partner push them down as hard as he or she wants to, challenging you to pop back up without letting your heels hit the ground.  Don’t get too tough on each other… but don’t be too easy on each other, easy. You’ll be feeling the burn after these couple workout.

6. Wall-Sits

After your exercise, sit against the wall as if you’re taking a seat, thighs parallel to the ground, your feet on the floor, with your chests facing opposite directions. (2)

Dare each other to stay in this position for as long as possible. Distract each other with sweet nothings, hold hands, do whatever.

It may not be an easy workout but shared experiences are precious beyond measure.

Wall sits for couple workout

Shared experiences are precious beyond measure.

When you’re finished, you can collapse on the ground together and walk out worn out and well-exercised. Or, if you wanna push each other more, you guys collapse and do some push ups to develop muscles on your chest and arms.

7. Elevated Pushup and Squat Hold

This couple workout exercise, sometimes called the wheelbarrow squat, requires one of you to assume a standard pushup position with the arms fully extended.

The other partner then stands behind them and takes firm hold of the pushup partner’s ankles and stands straight up.

Couple workout elevated push up and squat hold

​The resulting position is the same as the wheelbarrow position you did as kids. Now comes the hard part. One of you does a pushup at the same time the one holding their ankles does a squat. Good luck!

8. Side Plank Pass

Lie on your right side parallel to each other about 2 feet apart.

When lined up properly one of you will be looking at your partner’s back. The partner “behind” the other holds a 3-5 pound dumbbell in their left hand.

Raise your bodies until you are both resting on your right elbow. The partner behind now passes the dumbbell over the left side of the partner in front.

They take the dumbbell with their left hand and then pass it under them back to the partner behind. Repeat.

9. Squat Hold & Dips

All you need to do this cooperative exercise is a couch or chair of similar height. One partner puts their hands on the edge of the chair and faces the other partner who stands in front of them in a squat position holding their legs by the ankles.

The person on the sofa/chair is now suspended by their hands and ankles.

They now do a series of 10-15 dips on the edge of the sofa while the other partner remains in a squat position, knees slightly bent. Change positions and repeat.

10. Acroyoga

Acroyoga has been around for a century and is popular with photographers who focus on the acrobatic elements. But acroyoga is more than just acrobatics.

It combines the compassion of therapeutics, the mind/body connection of yoga and the trust of acrobatics into couple workouts.

Acroyoga requires 3 participants to be done safely. The base (the person holding the other aloft), the flyer (the person being held aloft) and the spotter (a neutral person there to catch the flyer in case of mishap). Never attempt acroyoga without a spotter.

11. Boxing

Couples boxing can be exhilarating and beneficial to your health, mind and relationship. (3)

It’s best done at a gym and requires some ground rules. 

Some gyms allow women to hit harder, some will not allow men to hit at all, while others allow only light contact and no head shots.

The thing about boxing (or kickboxing) is that it encompasses more than just knocking out your opponent.​

Boxers are in amazing condition because they also spend long hours jumping rope, hitting the bag, lifting weights and more. So hold the left hooks and have some fun in these workouts.

Did We Miss Any Couple Workouts?

Whether you’ve been together forever or you’re just beginning to feel the spark, working out with a significant other is an awesome way to get in shape, and closer. You want a partner who’s healthy and active and enjoys spending time with you.

One great way to vet a date is to see if he or she will be up for this couples workout. Nothing screams sexy and love when you go to the gym and see that fitness couple getting a sweat on together. It also improves your overall health!

Have you worked out with a significant other? Considering giving it a try?

Take a stand for your health & fitness. Feel the burn today!

Share your fun story with us below.


​References

​1. Paul Rogers, Richard N. Fogoros, MD, Pairing Cardio and Weight Training for Maximum Fat Loss, retrieved from https://www.verywellfit.com/cardio-and-weight-training-and-fat-loss-3498325
2. Elizabeth Quinn, Richard N. Fogoros, MD, How to Do the Wall Sit, retrieved from https://www.verywellfit.com/the-wall-sit-quad-exercise-3120741
3. The Telegraph, How boxing became a new kind of couples therapy, retrieved from https://www.telegraph.co.uk/health-fitness/body/boxing-became-new-kind-couples-therapy/

About the author

Isaac Robertson

Isaac Robertson

I’m a personal fitness trainer and nutritionist living in sunny Indianapolis, IN. I’ve spent the last 8 years staying at the forefront of the health and fitness industry. In that time, I’ve helped hundreds of people shed the excess weight and get into shape, maintaining their healthy new lifestyle through proper training and eating habits. You can read more about me here​.

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