What if we told you that you can get an incredible workout – without ever having to leave your home? You don’t need expensive gym equipment or a personal trainer – in fact, all you need is some space and creativity! That’s right: home workouts can be incredibly effective and you don’t need all the bells and whistles of a traditional gym. In this article, we’ll be taking a look at some of the best exercises that you can do at home. Keep reading to find out how to get an effective workout without ever having to leave the house.
1. Get Inspired – Home Workouts to Keep You Fit
Hit the Floor
No need to head to the gym or buy any expensive equipment. Working out at home is simple and easy! Start by pushing yourself from the comfort of your own living room. Push-ups and sit ups are a great way to build strength. Alternate sets of push-ups and sit-ups for each group of exercises and you will soon feel the heat.
Yoga for You
Yoga can be done from the comfort of your own home. You can try a range of different poses and breathing exercises to help you achieve inner as well as physical balance. Alternatively, why not sign up for some online yoga classes and get guidance from a professional.
Kick It Out!
Channel your competitive side by introducing some boxing techniques into your home workout. You can practice the boxing stance, punch technique, or just go for a sweat-inducing round of shadow-boxing.
Time for a Dance-Off
Got a little extra energy? Then why not incorporate some dance moves into your home workouts? Put on some of your favourite tunes and get ready to move. Dance is a great way to work out your entire body, all whilst having fun.
Time To Stretch
Don’t forget to include some stretching in your home workouts. Stretching helps to improve posture, preserves joint and muscle flexibility, and can help to reduce injury risk. Work through a sequence of stretches targeting different muscle groups, for a workout that’s not only challenging but restorative too.
2. Try These Easy-to-Do, Yet Effective Home Workout Exercises
1. Squats
Squats are one of the best exercises you can do right in your home. This exercise targets multiple muscles at once- strengthening your core and improving mobility and strength in your lower body. When starting, make sure your feet are slightly wider than your hips and lower your body by bending your knees. Go down until your thighs are almost parallel to the floor and hold for a few seconds before slowly standing back up. You can progress by adding weights, doing back squats or one-legged squats.
2. Push-Ups
Push-ups might not seem like the most fun workout exercise, but they are incredibly effective. All you need is a flat surface for your body and you can do them anywhere. From the prone position, lift your body up with your arms extended with the chest making contact with the floor. This engages multiple upper body muscles including your arms, back and core. Don’t forget to keep your spine neutral! You can do standard push-ups or progress to incline or decline variations, as well as single arm push-ups.
3. Planks
Planking is a simple and effective way to stay fit in your own home. It not only strengthens your core but also your back, arms and legs. To start, lie on your stomach and raise your body on your elbows and toes. Make sure your elbows are in line with the shoulder. Hold this position for approximately 30 seconds, without letting your hips drop too low. You can progress in planking by lifting your legs independently from each other or by stretching your arms forward.
4. Wall Sits
Wall sits are a great way to build up your muscles and endurance. All you need is a wall or the side of a sturdy table. You start by standing with your back against the wall and sliding downwards until your hips and knees are bent at a 90-degree angle. Make sure your back is straight against the wall. Hold this position for about 30 seconds or longer if you can, and you’ll feel the heat!
5. Burpees
This full-body exercise is great for building strength and increasing endurance. To start, stand with feet shoulder-width apart and arms at your sides. Lower into a squat position with your hands on the floor. Kick your feet back so you are in a plank position and jump your feet back to the starting squat position. Finish by jumping up and clapping your hands overhead. Do 3 sets of 10 burpees and you can expect to see results!
3. Alternating Workouts – Change Up Your Home Workout Routine
With more and more of us working out from home, it’s all too easy to fall into a rut of completing the same exercises with the same intensity day in and day out. The truth is, there are so many ways to exercise, and varying our workouts is one of the key components of getting the best training results in the shortest possible time.
In order to maximize the effectiveness of our home workout regime, we should consider alternating the type of exercise that we complete. Here are three ideas to start with:
- Cardio: From running and biking to HIIT circuits, cardio is a great way to get the heart rate up and release endorphins. Mix it up by trying out different ways to exercise.
- Strength Training: Building muslce is an important piece of a healthy workout regime. There are lots of bodyweight exercises you can do from the comfort of your own home. Push-ups, sit-ups, lunges and squats are good starting points.
- Yoga: Stretch out and give yourself a mental and physical break with yoga. Yoga is a great way to regain focus, balance and reduce stress. There are lots of tutorials online, so it’s easy to find out to complete various routines.
No matter which type of exercise you choose, the important thing is to keep your body guessing. When the body gets used to certain movements, it no longer feels challenged, and so you’ll see far fewer results. Regular changes can improve our overall progress.
Take the time to explore the various types of exercise available and challenge yourself by alternating your home workouts. We guarantee you’ll be feeling the full benefits in no time.
4. Maximize Your Home Workouts – Tips For Getting the Most Out of Your Exercise
For those short on time and looking to squeeze more out of their workouts, every second counts. Optimizing your home workout is key for maintaining your fitness goals in such limited time. Here are 4 tips to help you utilize every moment and make the most of your workouts:
Switch up Exercises
One of the most common mistakes made in home workouts is relying on the same exercises time and time again. Variety in your workouts is key in ensuring your body doesn’t adapt to the same exercises over time, reducing its effectiveness. Incorporate a range of bodyweight exercises that target different muscles and areas of the body for maximum impact. Additionally, switch up the intensity of your exercises from workout to workout, and set different weekly goals with a varied structure.
Choose the Right Equipment
Invest in suitable home workout equipment that both fits your lifestyle and works with you to achieve maximum results. Before settling on the first fitness item you find, assess the pieces logically for the best and most effective choice. If you’ve committed to regular free-weight exercises, for example, invest in some adjustable weights and a mat; if you opt for bodyweight-only exercises, opt for equipment like resistance bands and pull-up bars.
Be Prepared
Going into a home workout without a plan or goal is like driving blindly down a highway. Without a route or destination, you won’t get far. Prepare yourself for every session by mapping out your exercises in advance, just as you would a traditional gym workout. This also means having the appropriate workout furniture and helping to store your belongings in clearly labeled containers and bins. This way there’s no time wasted searching for the things you need once it’s time to begin.
Listen to Your Body
Finally, remember that your body is the best judge of your fitness journey. If something doesn’t feel right, there’s no shame in adapting or changing up the routine. Create an effective but manageable fitness program that fits what you know works best for you, and stick to it. Training for too long or too hard can be counterproductive, so be mindful of your energy levels and limitations.
From squats to planks to lunges, working out at home can be a great way to up your fitness and challenge yourself. With a little creativity and time, you can have a gym-quality workout right in the comfort of your own home. So get moving and get results, no matter where you are!
