Introduction

Toeing the line with the thought of going to the gym is not always easy to achieve. Fortunately, there are numerous effective exercises you can perform in your home without the need for costly equipment or gym subscription. It is now possible to workouts or exercise and shed those extra pounds from the comfort of your home.

In this blog entry, we will discuss the possibilities of home workouts, how to design your own home fitness space, some essential equipment you’ll need for home workouts, and a sample home workout plan. Stick around for tips on how to get in shape without ever setting foot in a gym.

Advantages of workouts at home

Working out at home comes with many perks: Working out at home comes with many perks:

– Accessibility – No need to travel to the gym saves a lot of time and energy for the actual training. One can exercise at any time of the day, frequency and duration ranging from about 10-15 minutes a day.

– Financial Benefits – There is no need to pay for a gym membership, class package, or equipment rental. Construct your home gym gradually depending on your financial capacity.

– Economical – You don’t have to go to public gyms whose temperatures you cannot control. No more waiting in line for equipment or feeling uncomfortable as one does when in gym.  

– Not the cookie cutter – Do not follow the common workout routines but create the ones that interest you and meet your specific requirements. Just do what best suits you.

Equipment for Home Workouts

It is possible to train your total body and get a good workout even with few exercising tools. Some basics to invest in over time include: Some basics to invest in over time include:

– Yoga mat for support during bodyweight exercises and stretching, and floor exercises.

– A set of dumbbells or resistance bands to develop strength  

– Discs suitable for additional core and balance activities

– Stability ball for planks, balances and seated exercises

– Cardiovascular fitness: Jump rope  

– Foam roller to assist muscles to regain their normal state.

Any other equipment such as kettle bells or pull up bar allows for more exercises but the above are enough equipment that will offer a good total body home gym for a beginner.

Choosing the right home gym location

If you are designing a home workout space, it is advisable to locate it in an open area if you are planning on doing complex moves related to bodyweight exercises. If you have enough space in front of you to reach out your arms and away from your body to stretch your legs during movements, then the range of motion is optimal. 

Make sure the environment is free from any form of interference or interruption. Switch off all televisions and place your mobile phones in a different room to avoid being distracted while exercising. Arrange your equipment stations in a way that will allow for transition from one movement to another in a seamless manner. 

The best way to achieve this is to make your home gym welcoming so that you would spend more time there. Put on your favorite workout music and include motivational sayings or pictures on the wall for encouragement. If your work place has a clean and well organized space reserved strictly for workout, then you will always be ready to exercise in the said area.

Sample 30-Minute Total Body Home Workout 

Here is an example circuit you can do anywhere in your home without equipment for a total body burn:

 Warm Up 

– Jog in place 1 minute

– High knees 30 seconds. 

– Butt kicks for 30 seconds

– Jog in place 1 minute

Lower Body

– Squats – 3 sets of 15 reps 

– Lunges – It is recommended that 3 sets of 10 reps be done on each leg.

– Calf raises – 3 sets of 20 repetitions  

Core

– Plank – 3 sets of 30 seconds

– Flutter kicks – 3 sets of 20 reps

– Bicycle crunches – 3 sets of 15 on each side

Upper Body 

– Pushups – 3 sets to failure. 

– Triceps dips – exercise 3: 3 sets of 10 repetitions

– Plank with shoulder taps – 3 sets of 20 reps  

Cardio Bursts 

After each strength set, perform 30 seconds of high intensity cardio such as jumping jacks, burpees, or mountain climbers.

Cool Down

– Child’s pose 30 seconds

– Standing side stretch 30 seconds on each side 

– Seated butterfly stretch 30 seconds 

This effective combination targets all the muscle groups that require strength and also offers a cardio workout in between. This complete as a quick daily home workout or as 2-3 times a week combined with yoga, pilates or steady state cardio such as jogging. Remember to keep track of your progress by timing the circuits or counting more reps session to session.

As the above tips show, one does not necessarily need to visit a gym in order to get fit. There are many options with bodyweight exercises, low-impact home gym setups, and HIIT workouts. 

Try the sample routine listed above or create a new routine specific to your own fitness objectives whether it is for weight loss, muscle building, increase in flexibility, or cardiovascular training. Consistency is important with any exercise regime and since you aren’t going to a gym it’s far easier to stay on track with your home workouts for the long-term.

Maintain motivation by monitoring measurements, wearing a particular outfit and photographing your body every week or using a calendar to record your mental and physical feelings after the workout. Develop the kind of home gym environment and routine that makes you feel most confident, self-sufficient and healthy within the comfort of your home.