“Don’t be silly,” you say. “It isn’t possible to exercise effectively at home!”
Think again. There are many home workouts that are perfect if you’re time poor, uncomfortable exercising in public settings, or sick of spending money on gym memberships and personal trainers.
The Best of Body Weight
Body weight exercises are extremely effective for toning and muscle building. Look at the body of a male gymnast – their training focuses on body weight exercises and they have immense strength and muscle mass. And the beauty of body weight exercises is that you can do them anywhere, any time – including at home.
For the lower body think squats, lunges, glute raises (aka bridges), or even step- ups using a chair. These are highly functional and compound exercises – meaning they use many muscles (glutes, quads, calves, hamstrings). You can combine these together to create an effective home workout, or slot them into your busy day. Waiting for your dinner to finish cooking? Do two sets of 10 lunges on each leg: it’s that easy!
For the upper body, you can do push-ups, pull-ups or dips. Use a railing (stairs are good) and do alternating sets of overhand and underhand grip pull-ups, or grab a chair and do your tricep dips while you watch the news: now you have no excuse.
Fabulous Abs in 5 Minutes
A great habit to get into is to allocate five minutes to doing simple abs before you go to bed. You can do a 60-second plank, sit-ups, crunches, side planks or leg raises. Continue to increase your reps each day and you’ll notice the difference.
Maybe you enjoy free weights and resistance training, but don’t enjoy the gym? Why not get creative and set up your own home gym? You can go all out and still do it cheaply: start with a set of dumbbells, some resistance bands and a skipping rope, or simply use everyday items in your home workout to get the same result. Use a backpack with books inside to add weight to your lunges and squats, use rice-filled drink bottles for bicep curls, shoulder presses or side raises, or use a towel for pull-ups.
Just take a moment, look around your house – you’ll be surprised at what you can find that works just as well as the real thing, just use your imagination!
Let’s talk cardio. Don’t think you can’t get a solid sweat on at home! If you have stairs in your house, set yourself a competitive total (20 sets) and sprint from bottom to top, walking back down for recovery. If you don’t have stairs, do some sprints in your backyard. Even if it’s only 20 meters, you can do 20 sets and hit 400m of sprints: not shabby at all. And nothing really beats a skipping rope – 10 minutes of skipping burns around 110 calories!
Home Workout Videos
If you’re someone who needs a little motivation, home workout videos could be your perfect weapon. There are many great videos to suit a variety of goals, and once again you can be in your lounge room, wearing whatever you want and still get awesome results.
It doesn’t matter how busy you are, how self-conscious you may be at a gym, or how little money you can allocate to exercise, there is always an option at hand. Here is one video that you can use:
This article is for informational purposes only, and is educational in nature. Statements made here have not been evaluated by the FDA. This article is not intended to diagnose, treat, cure or prevent any disease. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.