11 Fun Couples Workout Routines to Try at Home or at the Gym

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: December 26, 2023
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Couples who work out together tend to be happier and lead a healthy life. There are numerous workout routines structured for couples to perform together. These routines can be performed anywhere you like, at home or at the gym. The aim of the couples' workout routines is to improve your body and fitness while having an enjoyable workout routine.

As you explore these dynamic couple workouts, consider elevating your fitness journey by integrating mindfulness and meditation practices. This harmonious blend of physical exertion and mental tranquility can be a game-changer.

Here are some partner exercises to inspire you to work out and have fun with your partner.

Quick Summary

  • Couple workouts to try with your partner at home or at the gym include exercises like wall sits, passing sit-ups, and Acroyoga for shared fitness goals.
  • Exercises like wall sits, passing sit-ups, and Acroyoga promote shared goals and mutual support between partners.
  • Studies suggest that couples who exercise together experience improved communication and a stronger emotional connection.
  • Personally, I find that couple workouts are not only a great way to stay in shape but also to strengthen the bond with your partner in a fun and engaging way.

1. Reverse Lunge with Medicine Ball

2 people doing reverse lunge with medicine ball

Medicine balls are ideal for a couple workout routine and exercises since you can pass them back and forth.

Having personally experienced the burn and subsequent toning from this exercise, I can attest to its effectiveness. It’s not your typical lunge; every backward step and knee drop engages the leg muscles intensely, offering a deeper stretch and contraction.

From my firsthand experience, every lunge not only carves the legs but resonates through the pelvis and core. It’s a holistic engagement, where every muscle from the thigh to the core is awakened, strengthened, and refined.

This will build your legs and help build your thighs, pelvis, and core muscles. You can even see and feel the results in your legs with this exercise in a couple of days.

2. Passing Sit-Up

2 men passing medicine ball exercise

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

This exercise is even better when your sweetheart is by your side. Extend the ball to the floor behind your head, and move up straight 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 gym buddy.

Do this exercise daily in your couples workout program for better results on different muscle groups.

3. Weight-Cardio Interval

Couple kissing during workout

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

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

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.

4. Shoulder Tap Plank

Start by getting into the plank position facing one another. Instead of staying still and counting down for a minute, challenge each other to push it further. The plank position is pretty tough but always encourage each other.

Try to keep your body as streamlined as possible while doing this couple's workout without rotating your hips.

5. Lying Leg Throw-Down

man and a woman exercising together

This couple's workout routine 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 in your workouts.

This person holds their partner’s talus or calves and raises their 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 this couple's workout.

6. Wall-Sits

Wall sits for couples.

After your couple's workout, 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.

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

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 core muscles and on your chest and arms.

7. Elevated Push ups and Squat Hold

2 men doing an elevated push up and squat hold

This partner workout exercise, sometimes called the wheelbarrow squat, requires one of you to assume a standard push up position with the arms fully extended to work the upper body.

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

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 and repeat. Good luck!

8. Side Plank Pass

This is one of the most exciting couples workouts you can add to your fitness program, as it works your core muscles, upper body, and even your lower body.

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

2 people doing a squat hold and dip

Doing this as part of your exercise or body workout routine is great for your hips. 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 the same exercise.

10. Acroyoga

People doing 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

Women doing crossfit

Couples boxing can be exhilarating and beneficial to your health, mind, and relationship. 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 headshots.

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

So hold the left hooks and have some fun exercise.

Did We Miss Any Couple Workouts?

One great way to vet a date is to see if he or she is into fitness and will be up for this couple's 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!

While the physical benefits of working out as a couple are evident, there’s an underlying psychological advantage. Engaging in these exercises not only tones your muscles but also fortifies your emotional bond. Couples who sweat together experience enhanced communication, a boost in emotional connection, and a deeper bond that transcends the physical realm.

To take your couple's workouts to the next level, consider incorporating these recommended supplements:

These meticulously tested supplements have been proven to enhance strength, focus, and energy levels, enabling you to maximize your workouts and achieve impressive results fully.

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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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One thought on “Couple Workouts to Try with Your Partner at Home or at the Gym

  1. Indeed, working out is more fun with a partner. These couples’ at-home workouts are particularly fun and challenging at the same time!

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