Are you tired of dealing with the hassle of going to the gym every day? Or you’re looking for a more convenient and cost-effective way to stay in shape. Look no further because working out at home is the answer!
With this ultimate guide, you can say goodbye to crowded gym classes, long commutes, and expensive memberships. Get ready to sculpt your dream body and achieve your fitness goals from the comfort of your home.
So, without further adieu, let’s get into it.
Why Working Out At Home Is Better
The COVID-19 pandemic may have brought about many challenges. Still, it also uncovered a hidden gem for fitness enthusiasts – the power of working out from home!
With a surge in popularity, it’s no surprise that people realise just how convenient and cost-effective it can be. Take a look at the benefits of working out at home:
Convenience: You can exercise anytime without worrying about gym hours or class schedules.
Cost-effective: No need to pay for a gym membership or expensive equipment.
Privacy: You can work out in a comfortable and familiar environment without feeling self-conscious.
Customisable: You can tailor your workout routine to meet your specific fitness goals and needs.
Time-saving: No more commuting to and from the gym, saving you valuable time in your day.
Accessibility: No need to worry about crowded gym spaces or wait for equipment. You have complete control of your workout environment at home.
Overall, working out at home provides a flexible and personalised experience that allows you to focus on your health and wellness goals easily and comfortably.
How To Start Working Out At Home
Starting a home workout routine can be straightforward but also overwhelming and daunting.
With the following steps, you’ll be able to start your fitness journey at home in no time:
Set your goals
A clear mind on your goal will help direct your workouts down the right path.
First, you must determine what you want to achieve through your workout routine: losing weight, building muscle, or improving cardiovascular health.
Create a schedule
Then you should plan your workout sessions and make them a regular part of your daily routine.
Decide at what time of the day you want to workout and stick to it. By having a set time each day, you will get into a routine and create a positive habit, making skipping a day less challenging.
Choose your workout
When you are creating your schedule, decide what workouts you are going to do on which day. This way, you’ll have a clearer vision of what muscles you will target and what exercise modality you will do.
We suggest switching it up between high-intensity workouts (HIIT), the best exercise to lose weight at home, bodyweight exercises, and strength workouts.
See our suggestion for a workout split below:
| Workout Split | ||
| Day | Mode | Examples |
| Monday | Full Body HIIT | Star Jumps, Jump Squats, Bulgarian Split Squat, Commandos, Scissor Crunch |
| Tuesday | Rest | Complete rest |
| Wednesday | Upper Body & Core | Shoulders: Lateral/ Frontal Raises
Biceps: Bicep Curls Triceps: Tricep Dips Core: AOS Crunch, Side Plank |
| Thuesday | Lower Body | Glutes: Glute Bridges, Squats
Quadriceps: Banded Leg Extension Hamstrings: Frog squat VMO ‘tear drop’ muscle: Poliquin step down Calves: Calf Raises |
| Friday | Rest | Light walk or rest. |
| Saturday | Full Body LISS | Pilates, Yoga, Long Walk |
| Sunday | Rest | Complete rest. |
Remember, these exercises can be progressed or regressed as you see fit. Just because they are done in a gym doesn’t mean you need to do them in a gym. Grab a step (we have discussed an amazing stairmaster workout in another post) or a chair, and you will be good to go!
Get equipment
Now, this isn’t a prerequisite for working out at home. You can exercise at home equipment-free. This is more to switch it up and prevent boredom.
We aren’t saying step out and buy a squat rack, but you could benefit from some resistance bands and a yoga mat.
Once you feel you are getting stronger, you can invest in various dumbbells.
Track your progress
This may seem like the easiest step, but it is one of the most difficult.
Before you begin your fitness journey, start a log of your progress. You can log things like
- Before and after pictures – take the same photo every four weeks.
- Noting your personal bests.
I would not suggest tracking your weight. A lot of people notice when they start exercising that the numbers on the scale go up – which gives them the mentality that they aren’t achieving their goals.
This is NOT the case. Standard scales give you a generalised idea of your overall body weight. This includes muscles, fat, and everything in between.
You might notice weight going up because muscle is heavier than fat, and traditional weight scales cannot give you specifics, so it combines the two.
By following these simple steps, you’ll be well on your way to achieving your fitness goals and enjoying the benefits of working out at home.
How to Train at Home Safely
Training at home can be as safe as working out at a gym or with a personal trainer, but it also requires extra attention and focus. Without someone watching and correcting you, focusing on proper form and technique is essential to minimise the risk of injury.
Before starting any new exercise, watch instructional videos from certified trainers. When choosing online workouts, it’s essential to research and understand the proper form before starting.
The YouTube channels of fitness organisations such as the American Council on Exercise, NASM, and the National Strength and Conditioning Association are great resources for mastering proper form. Working with an online trainer can also help reduce the risk of injury by coaching you via video.
Make modifications to workouts if necessary to make them appropriate for your body and level of experience. Consider scheduling workouts when interruptions are less likely, and give your full attention to the movement to avoid distractions. To improve your form, consider recording yourself doing a few reps.
Creating the proper training routine for your body, giving it your full attention, and constantly evaluating and improving your form can help ensure a safe and effective workout at home.
What To Wear When Working Out At Home
When working out at home, comfort should be the primary concern when choosing what to wear. Clothing that is too tight or restricts movement can hinder performance and be uncomfortable during exercise.
Breathable, moisture-wicking fabrics, such as polyester or nylon, are ideal for working out because they help keep sweat away from the skin, helping to regulate body temperature and prevent chafing.
Some of our favourite workout brands are:
- Gymshark
- We Are Tala
- Adanola
A good pair of athletic shoes is also essential for protecting feet and supporting various exercises. For high-impact activities like jumping or running, a sturdy pair of sneakers with good arch support and cushioning can help prevent injury.
In terms of upper body clothing, a comfortable tank top or T-shirt will suffice for most exercises. However, a tight-fitting shirt may be more appropriate to prevent clothing from ripping up or becoming tangled during activities requiring a lot of movement.
Short shorts or leggings made from breathable fabric are ideal for maximum comfort and flexibility for lower-body clothing. A pair of shorts with a comfortable waistband is also essential to prevent chafing during activities like running.
In conclusion, when working out at home, comfort and functionality should be prioritised when choosing clothes. Breathable, moisture-wicking fabrics and a good pair of athletic shoes are essential.
At the same time, the rest of the outfit can be adjusted based on personal preference and the type of exercise being performed.
How to Design an At-Home Workout Routine
Incorporating variety into your workout routine is essential to keep things exciting and to make you stronger while preventing injury. To have a well-rounded routine, it is necessary to include aerobic and strength training exercises.
According to the physical health guidelines for citizens of the UK, all adults should get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity per week, in addition to two days per week of muscle-strengthening activities.
Getting outside for your workout is another way to add variety, as long as the weather is good. Aerobic exercise can include activities such as walking, running, and cycling.
If you do not have access to cardio equipment at home, low-intensity exercises can be performed with minimal rest in between for a cardiovascular workout.
For strength training, exercises such as squats, lunges, deadlifts, chest and shoulder presses, and rows and pull-ups should be prioritised.
These compound exercises strengthen the body’s basic movement patterns and work for multiple muscle groups simultaneously, making them time-effective.
It is essential to push your muscles to fatigue to get the most out of a strength workout. You can increase the intensity by increasing weights or resistance levels or by, increasing reps, slowing down movements, or trying an advanced variation.
It is also essential to allow for rest and recovery between workouts, with the amount of rest days needed varying based on the length and intensity of the workouts. Rest days can range from complete rest to low-intensity activities such as walking, yoga, foam rolling, or stretching.
How To Stay Motivated And Enjoy Working Out
Working out at home has advantages, like no gym closures, cancellations, or weather-related issues. But it also lacks the accountability factor when you are the only one who knows if you skipped a workout.
To stay dedicated to your at-home training plan, you need mental fortitude. Here are some tips to help:
- Do the type of exercise you enjoy. You are more likely to stick with workouts that are fun for you.
- Minimise distractions. When working out, it’s essential to stay mentally engaged, which is a critical component of mental flow.
- Don’t overdo it. Keep the exercise intensity at a level that feels good and achievable. Avoid pushing yourself too hard that you need distractions to keep going.
- Stick to your schedule. Schedule your workouts in your calendar like an appointment so you won’t miss them.
- Be kind to yourself. Give yourself some time before each workout to get into the zone. Don’t expect to switch quickly into workout mode immediately after doing household tasks. Play energising music, drink water and eat a small pre-workout snack to energise yourself.
- Exercise in bouts. If you need help making time for longer workouts, try doing three 10-minute workouts instead of one 30-minute workout.
