Fitness | Total Shape

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

Isaac Robertson
Written by Isaac Robertson

When you love working out or you’re just looking to make exercise a regular part of your day, it helps to have someone doing it with you.

It’s even better when you do it as a couple.

Having a partner for your workout 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.

Working out together is more than a romantic walk on the beach, though.

Here are the top couple exercises you and your significant other can tackle together.

​You can do these anywhere you like, at home or at the gym. Here's something to inspire you to workout 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 and Founder of

1. Reverse Lunge with Medicine Ball

Medicine balls are ideal for couple's workouts since you can pass them back and forth. This exercise is simple. Instead of lunging forward as you usually do, lunge backwards with one leg.

This is a great exercise because it forces you to try to keep up with each other.

When you push back to stand again, throw the ball to your partner who will then do the same thing. This will build your legs and help build your thighs and hips.

lunge medicine ball couple workout

2. Passing Sit-Up

Cute couple during workout

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

Workout is even better when your sweetheart is by your side. Extend the medicine ball to the ground 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 medicine ball, but a brief break thanks to your partner.

3. Weight-Cardio Interval

For your entire 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, 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 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. 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 one’s a real challenge for your abs and legs, and it’s also a fun way to get playful. 

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

Hold your partner’s ankles 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.

6. Wall-Sits

After your workout, sit against the wall as if you’re sitting in a chair, thighs parallel to the ground, with your chests facing opposite directions. (2)

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

Shared experiences are precious beyond measure.

Wall sits for couples.

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 your chest and arms.

7. Elevated Pushup and Squat Hold

This 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.

​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

Both of you start by lying 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 one good couple's workout.

​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). Don’t attempt acroyoga without a spotter.

11. Boxing

Couples boxing can be exhilarating and beneficial to body, 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.

Did We Miss Any Couple Exercises?

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 when you go to the gym and see that fitness couple getting a sweat on together.

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

Share your story with us below.


​1. Paul Rogers, Richard N. Fogoros, MD, Pairing Cardio and Weight Training for Maximum Fat Loss, retrieved from
2. Elizabeth Quinn, Richard N. Fogoros, MD, How to Do the Wall Sit, retrieved from
3. The Telegraph, How boxing became a new kind of couples therapy, retrieved from

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​.