Tips for working-out at home

Referenced from Chantel Nowak

Feeling stuck at home because of Covid-19? Or maybe you aren’t comfortable with going to a gym or a fitness class right now. Working out at home can be a great alternative to hitting the gym. It’s pretty ideal, in fact.

10 reasons working out at home is awesome

  1. Your bathroom and kitchen are nearby – no waiting and no need for shower shoes.
     
  2. You don’t have to lock up your valuables while you’re working out.
     
  3. There’s nobody around to make you feel self-conscious about how you look or how fit you are.
     
  4. You don’t have to worry about parking.
     
  5. You don’t have to take off your clothes in front of strangers.
     
  6. No need to rush to fill up your water bottle before your class starts.
     
  7. You don’t need to pack a gym bag and remember to pick it up on your way out the door for work.
     
  8. You can hide out from too-hot, too-cold or too-rainy weather.
     
  9. You get to pick the playlist.
     
  10. It’s free – or close to it.

There are a ton of simple ways to get moving at home. Here are some tips and tricks to help you find a home workout, stick to it and get the best results:

1. Choose your at-home workout space

Designate a corner in your home as your workout spot. You really only need a space the size of a yoga mat to have a bunch of options for an effective and efficient workout.

It’s best to not exercise in the same place you watch TV or eat. This will help you focus and stay committed to your workout.

2. Put on your gym clothes

Dress like you’re actually going to the gym. You’ll feel more like exercising when you’re wearing athletic clothes.

You might also find it helpful to put on your running shoes and do 15 minutes of house- or yard-work. It’s a great way to warm up and get a little extra energy before beginning your workout.

You may also want to invest in good, supportive running shoes. Taking care of your feet is extremely important. So do some research into what type of shoe you need to wear for your workout.

3. Don’t worry about gym equipment

You likely don’t need that much equipment, if any at all. But if you would really like to use weights, here are some options:

If you do have basic equipment such as hand weights and a mat, you have numerous options. If you’re going to use weights, it’s a good idea to have two different sets so you can customize your workout.

If you don’t have hand weights and you want to add extra resistance, try soup cans or water bottles. Some other equipment you might find beneficial include resistance bands or a foam roller. They can help you to stretch your muscles before a workout and pamper them afterwards.

4. Use your devices to get new workouts

Don’t think you can make up your own circuits? That’s okay. There are lots of routines out there, especially through apps, and many are free.

Try Fitplan: Gym & Home WorkoutsGetFit: Home Workout & Fitness, or the Tone It Up app. They feature programs that guide you through daily workouts that you can do any place, any time – including at home. Most are free. Others have a free trial so you can see if you like them before committing to paying for them.

If you have a smart speaker, you can also use it to guide you through a home workout. Alexa can pull up five-minute workouts for you if you want to get in a blast of exercise in a short amount of time.

You can also try creating an energizing and free playlist on Spotify. Choose songs that pump you up, and occasionally swap out your playlist to keep things interesting.

5. Set realistic fitness goals

Start slowly, trust your strength and treat your body well. You don’t have to jump into it full-speed. Instead, commit to what you think is reasonable for your body and schedule what you can manage each week. Maybe three days a week will work to start. As you become more comfortable, start doing more.

Have you been at home or working from home due to the recent COVID-19 situation? Then you might want to consider other ways to stay active when you’re at from home. Try recording your times and reps and challenge yourself to improve them.

Do your best not to make excuses. Make exercise part of your daily routine and schedule a workout time that works for you, whether you’re a morning or night-time person. Make it your own and do something you enjoy, and you should start to feel and see results.

Equipment-free workout you can do at home

Your home workout doesn’t need to be super-fancy or complicated. Here is an equipment free work-out example:

  • Warm up by walking up and down the stairs for five minutes.
  • Hold a plank for 20-60 seconds (modifications: lean on your knees, forearms or hands – whichever feels best for you).
  • Push-ups: 10-15 repetitions (modifications: from your knees)
  • Squats: 10-15 repetitions

Rest for 30-40 seconds between sets and repeat. The number of sets you do will depend on your current fitness level. Last, cool down by walking on the spot and slowly stretch out your muscles.

Exercise is a great stress-reducer. It’s so important to make time for exercise. Unplug and just do it!

Home workouts are entirely customizable, time-efficient and cheap. Commit to the time and trust the process, and you’ll be on your way to living a healthier life.

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