The Best At-Home Workout Routine, Based on Your Enneagram Type

Clinically Reviewed by Steven Melendy, PsyD. on April 08, 2021

We have a wide spectrum of options when it comes working out at home, but people are different and not every exercise regimen is going to work for every individual. The Enneagram gives us a great map to understand our habit of attention and to use that knowledge to find a workout routine that will really work for each of us. Below we offer you the best at-home workout, based on your Enneagram type.

Type 1 Perfectionist: Travel the World While Working Out

Your habit of attention goes to improvement and efficiency, and you tend towards workaholism. So chances are, the line between home and work is blurred and you’re working even more hours than ever! Finding a way to both unwind and maximize your workout routine is key to its success. Try iFit’s Global Workouts and travel the world while working out. Using their large library of interactive workouts, you can use your treadmill to take a run through Rome, or join a yoga class from a leading teacher on a beach in Australia. You’ll look forward to your workouts, and you’ll get a bit of virtual travel in as well - how cool is that?  If you want to save on the $15/month membership, you can create a DIY travel workout regime by using YouTube travel channels like ProWalk Tours and combine them with Nike Training Club’s free workouts. 

Type 2 Giver: Attend Group Yoga Classes With A Friend

Your habit of attention goes to the needs of other people so taking care of yourself is hard for you. Give yourself the edge by working out, remotely of course, with a friend. Enlist a friend who is also seeking some self-care and sign up together for gentle, accessible yoga several times a week. Having someone else to be accountable to will make you more regular in your practice, and you’ll like connecting with your friend, even if it is through an online class. Why yoga? Because it will help re-energize you since it is likely you are supporting a lot of people right now.

Type 3 Achiever: Compete with CrossFit

Your habit of attention goes to winning, so finding a community where you can be competitive is key to hitting your fitness goals. CrossFit, a form of high-intensity interval training, has reached almost cult-status in the workout world and in this era, you’ll find lots of CrossFit classes online. It’s not just a fitness regime, it's an entire community who practices a WOD (workout of the day) on the same day. This approach coupled with CrossFit social media groups make it easy to share your results which is likely to keep you on task. Being part of a workout community where you can compete will help you shred it every day.

Type 4 Individualist: Enroll in an Online Expressive Dance or Belly Dancing Class

Your habit of attention goes to what is missing, authentic, individualist, and unique. To that end, traditional workouts probably aren’t going to keep your attention for long. Find something that really speaks to you, even if it’s a bit off the beaten path. Online belly dancing lessons, expressive dance, or even pole dancing might be an option if your space can accommodate the pole. Find something that helps you not just move your body but also express your emotions. You’ve got a lot of emotional energy swirling around right now, why not channel it into an expressive workout?

Type 5 Investigator: Exercise Using a Fitness App

Your attention goes to scarcity and what is being demanded of you, with a sensitivity towards feeling overwhelmed. It can be easy to do lots of research and forget to actually workout. Set yourself up for success by downloading an exercise tracker like MyFitnesspal or MyFitnessBuddy. These apps give you focused workout plans as well as statistics to track your time, calorie intake and expenditure, and even your diet. Any regular workout routine will probably be fine for you as long as you diligently track your progress. You are motivated by data so give your mind what it wants even in your workout routine.

Type 6 Skeptic: Start Resistance Band Training

Your attention goes to what could be dangerous and what could go wrong, so bringing heavy weights and dumbbells into the home might not be the best for you. Go with the less risky, cost effective and yet super efficient resistance bands. Weight bearing exercises are important for muscle and bone development and resistance bands, often recommended by physical therapists for rehabilitation, provide a safe way to get that stretch. There are lots of online resistance band workouts to follow so find your favorite on YouTube and get started.

Type 7 Enthusiast: Find a High Energy Online Cardio Teacher

Your attention goes to the fun and the positive, and it’s likely you miss the social aspect and high energy of in-person workouts. Pivot and pour your appetite for fun into the best dance music based cardio workouts you can find. You’ve got plenty of energy for working out, you just need to focus and stay consistent. Cardio will help relax your (secretly) anxious mind, and the high energy dance tunes are just what you need to stay motivated.

Type 8 Leader: Workout with TRX

Your attention goes to power and power dynamics, and you would secretly love to emerge from the lockdown in even better shape than you went into it. No frills is your style and there is no need for the extra bells and whistles so go for the very basic TRX rig and get started. Developed by a former Navy Seal, TRX is one of the most effective ways to work out, and it can easily be set up almost anywhere in your home. Just be sure not to overdo it. Sometimes you forget your own boundaries, and you can injure yourself if you’re not careful!

Type 9 Peacemaker: Find An Online Dance Class You Love

Your attention goes to harmony and how to maintain a peaceful environment so it can be easy for you to lose yourself during this difficult period. Staying connected to your body is a foundational element of staying in touch with yourself so don’t skimp on working out. Recognize that inertia runs deep in you and that to overcome this it is important to find something you really love, that gets you deeply into your body. Online dance classes are a great option because they move your body and also allow some free form expression. You spend a lot of time not saying what you want to say, so why not let your workout regime be where you express yourself more fully.

Whatever form of exercise you choose, notice how you feel after each workout. With the right tools, you can maintain your mental and emotional equilibrium, and you might even get in the best shape of your life!

Lynn Roulo

Lynn Roulo is an Enneagram instructor and Kundalini Yoga teacher who teaches a unique combination of the two systems, combining the physical benefits of Kundalini Yoga with the psychological growth tools of the Enneagram. She has written two books combining the two systems. Headstart for Happiness, her first book is an introduction to the systems. The Nine Keys, her second book, focuses on the two systems in intimate relationships. Learn more about Lynn and her work here at

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About the Clinical Reviewer

Steven Melendy, PsyD., is a Clinical Psychologist who received his doctorate from The Wright Institute in Berkeley, California. He specializes in using evidence-based approaches in his work with individuals and groups. Steve has worked with diverse populations and in variety of a settings, from community clinics to SF General Hospital. He believes strongly in the importance of self-care, good friendships, and humor whenever possible.


Robert Campbell (not verified) says...

Originally a thorough nerd, when I was dating my future wife as a 40 year old, she suggested a walking class. But it was coached by an Olympic racewalking coach. I soon became a competitor and in 1991 was ranked 12th in the nation aged 45-49 as a male. In my retirement years I've been doing yoga and like the challenge of doingdifferent postures and collecting a library of yoga books.

Helen314 (not verified) says...

As a type 5, I must say that I'm looking for something to not stress me out by having to make sure I follow a program even when exercising. Also, I'd like exercising to be attractive so that it's easier to let other chores aside and deal with it. So, probably something other than an exercise tracker.

ellea (not verified) says...

As a Type 7 my go-to indoor workout (I'm a runner) is an intense dance workout on my spin bike to EDM cranking while looking out the windows of my sunroom during the day or decorative hurrican candles flickering at night.  Good times and life altering. ;)

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The Five Love Languages® is a registered trademark of The Moody Bible Institute of Chicago, which has no affiliation with this site. You can find more information about the five love languages here.

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