Going to the gym to “sweat it all out” can be both therapeutic and fun for many reasons. The space, atmosphere, people, and equipment like the treadmills and ellipticals that improve the quality of your workouts, make going to the gym a nice and effective way to stay fit.
However, the gym is not the only place where you can achieve your fitness goals. Working out at home can be just as effective as heading to the gym. With the right exercise combination or a Bluetooth treadmill for comfortable workouts, you can achieve a healthy body and mind right in the comfort of your home.
If you don’t have the luxury of time to visit the gym or you want to reduce your risk of exposure to Сovid, here are some facts you should know about working out at home and how you can optimize it to replace workout sessions at the gym.
How to Achieve an Effective Home Workout
The term “effective” is subject to a lot of fitness enthusiasts and newbies, as their fitness goals differ – to lose weight, gain some muscles, or improve mood to stay active. If you’re looking to engage in some cardiovascular activities, all you have to do is get your body moving. You can walk around the house or up and down the stairs, jog around the garden, or ride a bicycle to keep fit.
If you want to build strength and gain some muscles, however, resistance exercises are required. While the absence of certain equipment may limit you from lifting as heavy as you’d like, you can utilize your body weight and engage in resistance exercises to get the desired capacity and quality as you would at the gym.
Here are some tips to replacing the gym effect at home with consistent body exercises.
1. Create enough workout space
For an adequate home workout session, you need enough space. You could do this in your living room if it is large enough to accommodate all the movements, your garage, or you could just stick to the garden.
2. Warm-up and Kit up
Tap into the gym spirit by preparing your mind and body for your workout session. Do some warmups like dynamic stretches and jumping jacks, to begin with, and look the part. Put on your gym clothes and avoid working in your pajamas for improved mobility and flexibility.
3. Plan to cover all movements
When working out at home, you need to cover these five major human movements – push, pull, hinge, lunge, and squats. Here are some ways to engage in these movements:
- Push: The famous push-up is a perfect exercise for this movement. To take it up the notch, do more reps and sets, and try out the inclined and declined varieties.
- Pull: Hang a towel around the top corner of a door to use as an anchor point and pull towards you. Do at least 4 sets with about 8-10 reps.
- Hinge: Bend to lift and drop any form of load to replicate deadlifts. Perform at least 4 sets of 10 reps and increase the weight of the load for more intensity.
- Lunge: Engage your lower body by lunging forward and laterally. Perform at least 3 sets of 8-10 reps on each leg.
- Squat: Sit up and down a chair without using your hands to achieve this movement. To make it harder, remove the chair and hold any load in your hands as you replicate this movement. Do at least 3 sets of 8 reps.
Working out at home can be just as effective as going to the gym. All you need is the dedication and motivation to turn what you’ve always known to be your relaxation spot into a space for exercising for a couple of minutes a day.