The 80’s wasn’t just any other run-of-the-mill decade — it was a workout vibe. From VHS tapes from exercise maestros such as Jane Fonda to leg warmers and neon spandex, working out was accessible and fun.
Take a trip down memory lane to unearth 12 classic home workouts from this golden era that remain effective to this day. From cardio classics to exercises that strengthen your core, these workouts will undoubtedly add much-needed spice to your routine.
I didn’t make these picks to appease my nostalgic side. Instead, I opted for a mix of easy and effective workouts rooted in the 1980s but applicable to today’s world. Here’s a list of 12 vintage workouts worth doing at home.
The Step Touch
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You’ve probably heard of the step touch. It’s a revered side-to-side move adopted by almost every aerobic class I’ve seen. Start by standing straight with your feet placed together. Ensure you’ve got just enough space by your right to do a side step easily. Now, place both hands on your hips to keep them level.
Once you’ve gotten the stance right, the work begins! Take a side step to your right using your right foot. Then, do a side step with your left foot to meet your right. After that, take a side step to your left and follow it with your right foot.
Repeat the process to elevate your heart rate. Pair this workout with an upbeat playlist, and you’ll quickly become the star of your workout clip!
The Grapevine
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Start things off on your right-hand side and stand tall with your arms on your sides to aid balance. Now, place your left foot behind your right. From this stance, do a side step with your left leg and cross your right in front of it.
Make another side step with your left foot and repeat the earlier sequence three to four times to the left. Once you’ve done this, reverse the sequence by side-stepping with your right foot and crossing it over with your left. Now, start moving from side to side throughout the workout.
The Grapevine is a fast-paced version of the step touch. It’s easier and more fun as you get the hang of it.
Jumping Jacks
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It would’ve been criminal not to include jumping jacks in this list. This full-body exercise has been around since time immemorial. It actively engages your legs, arms, and core.
Have you never done or seen a jumping jack before? You need to go out more. Well, I’m just kidding. I’ll show you how to do it.
For starters, stand straight with both hands by your sides. Now, jump and spread both feet apart from each other and bring your hands above your head. Do another jump to get your back in your starting position. Repeat this order until you complete the workout.
Jumping jacks are the perfect warm-up exercise for any workout. Who won’t love moves that take them back to those joyous recess classes?
High Knees
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High knees were part and parcel of home workouts in the 80’s. It works out (no pun intended) exactly as it sounds. Here’s some quick context for you.
As with jumping jacks, you’d need to stand straight to get those high knees. However, ensure your feet are apart by a shoulder’s width. Bring your knees up to your waist and take them down once more. Continue this process for both legs until you’ve completed the sequence.
The “high knees” is one of the easiest and most beneficial workouts to add to your routine. It’ll engage your lungs, core, and legs in no time.
Jane Fonda’s Side-Lying Leg Raises
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Jane Fonda is a workout queen who peaked in the 1980s with her workout videos. In 1982, she released Jane Fonda’s Workout VHS, which sold over 17 million copies globally. One of the most popular workouts on this VHS is the side-lying leg raises.
To do it:
- Lay down sideways on your workout mat.
- Keep your body straight and your knees extended.
- Keep your arm (on the side you’re lying down on) under your head.
- Place the other hand on your hip or leg.
- When you’re in this position, raise the upper leg slowly and bring it down.
- Continue for a while and do the same for your other leg.
Side-lying leg raises are straightforward. And don’t tell anyone — I’ll award bonus points if you smile like Jane.
The Bicycle Crunch
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The rave about defined abs were high-pitched in the 80’s. One route to get them was the bicycle crunch. And guess what? Bicycle crunches are as effective for ab definition today as they were back in the 80’s.
To do bicycle crunches, lie down flat on your mat. Place your hands behind your head and interlace them. Move your shoulder blades back, bring your knee up to a 90-degree position, and lift your feet from the ground.
Now, exhale slowly and make a bicycle motion with your feet. Bring one knee towards your armpit while keeping the other leg straight. Make sure to elevate both knees over your hips. Rotate your torso so that your knee hits your elbow as it comes up. Do the same for both knees for the duration of the workout session.
The Standing March
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This workout challenges your body balance as your entire weight sways side to side with alternate leg and arm movements. It’s perfect for those easing their way back into a fitness routine.
Before you start, stand with your elbows bent and your feet apart by a hip’s width. Now, shift your entire body weight to your right leg by lifting your left foot off the floor.
Afterward, return to your starting stance. Then, shift your weight to your left leg by raising your right foot off the ground. Return to the start position and repeat the process as many times as you’d like.
The Hula Hoop
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The hula hoop might seem like different activities mashed into one. However, it’s one of the best 80’s workouts to keep your body engaged and prompt weight loss. Quickly, let me run through the hoops of the hula hoop workout.
This workout needs two things — a hoop and your presence. To kick-start the action:
- Stand the hoop on the ground and step into it.
- Move your hands to the hoop’s edges and bring it to your waist.
- Hold the hoop with both hands and spin anti-clockwise.
Lefties (just like myself) are free to spin theirs clockwise.
As the hoop spins, move your waist in a circular motion. Continue spinning the hoop and rotating your waist for the entirety of that session. The hoop might fall a few times, but trust me, you’ll get a hang of things with time.
Push-Ups
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You’ve probably heard about push-ups. Almost everybody does it in the comfort of their homes. I do, too — although I tend to gasp after two. Don’t judge me!
Most people think they know how to do push-ups. However, these individuals don’t have the proper form for this exercise. To do a push-up:
- Set your hands apart by a shoulder’s feet on the ground.
- Extend both legs so that you’re resting on your toes.
- Note that your feet must be close to each other or a few inches apart.
Lower yourself to the floor till your elbows reach a 90° position. Ensure your legs and back are straight as you get to the ground. Pull yourself back up when you’ve reached this spot, and your chest is two to three inches away from the ground. Ensure your arms are straight. Now, try to do as many push-ups as you possibly can. I’ll be in the background, cheering!
The Sit and Reach
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This workout gauges hamstring and lower back flexibility. Some scientific tests back its authenticity. It doesn’t require a unique sit-and-reach box from Amazon; you can do it in a corner of your living room or bedroom.
Start this workout by sitting on the floor on a comfortable surface. Maintain a neutral position and ensure that both legs are straightened together with your toes pointing upwards. Now, breathe deeply and bring your upper body forward, reaching for your legs. Lower your chest towards your knees. Make sure you’re in a comfortable position to avoid injury.
Once you’ve got a comfortable stretch, breathe normally. At this point, you should feel the back of your legs and back extending. Return to your starting position by breathing in and pulling your upper body backward.
Side Plank Dip
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Although the side plank dip became more popular in later years, its creation can be traced back to pilate-themed workouts in the 1980s.
You can do a side plank dip by first lying on your side. Make sure your legs are stacked on each other vertically. Now, place your elbow under your shoulder and lay into your bottom leg to take your hips into a side plank position.
Lift and lower your hips with control. Remember to retain downward pressure so that your glutes remain engaged. Consider pulling your hips forward for more motion into your arm and lats.
Lunge and Kick
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The lunge and kick are dynamic workouts that made headlines in the 1980s. They activate your abs, glutes, and hamstrings in a single move.
Start the lunge and kick by standing tall and keeping your feet shoulder-width apart. Now, take a huge step backwards using your right leg. Bend your back knee, rise up, and kick forward. You can repeat this sequence on the opposite side.