Hitting the gym on a regular basis isn’t always an option. However, it does not mean that you should step back on your healthy habits and quit exercising. Home workouts can substitute any existing gym workout routine as long as you approach the matter correctly. Whether you want to lose weight, increase your body weight, or build muscle, you should know where to start from, how to keep yourself motivated throughout the process, and how to improve your at-home workouts effectively. We will discuss that today, so keep your mind open and pens ready!
Primary pros and cons of home workouts
Before you cancel your gym membership and vote in favour of your home workout routine, you have to be 100% sure it is worth it. Thus, a list of advantages and potential downsides of swapping your physical activity regime is a must.
Pros of working out at home
- Convenience – you can burn calories and achieve your fitness goals without leaving the house at a specific time and dealing with the traffic.
- Versatility – you can try out new workouts and alter your workout plan as often as you like. The variety of apps, online videos, and live streams is impressive.
- Cost-effective approach – you don’t have to pay a monthly or yearly gym fee to keep your fitness levels up. Besides, you rarely require any fancy home equipment to succeed with your goals.
Cons of working out at home
- The number of temptations – when you choose home workouts instead of going to the gym, it is a lot easier to come up with dozens of excuses for not exercising. Moreover, family members and other things may distract you during the training session, so you may decide to cut your fitness class short.
- Lack of space – even the simplest home training routine requires a fair share of space. If you live in a small apartment, this may be an issue.
- Lack of knowledge – if you are just at the beginning of your fitness journey, you may not know how to perform specific exercises correctly, and a well-trained gym instructor isn’t there to assist and correct potential errors.
Are home workouts effective?
The notion of an effective workout is often overrated. The truth is that as long as progressive overload is in sight, you will reap the benefits of any workout. So, simply put, home workouts are effective if you are willing to put some time and effort into the process. The only thing that will keep you from observing impressive fitness results is a lack of motivation. You can’t call a once-a-month training session an effective workout, can you?
What should your effective home workout look like?
You don’t need a full-scale home gym to succeed with an effective exercising routine. You also don’t need to spend hours sweating at home to benefit from home training and achieve your desired fitness goals. Keep these simple pointers in mind, and you will be surprised at the effect:
Plan your workouts
When you decide that working out at home suits you best, it may be tempting to skip the session every now and then. However, any fitness professional would tell you that a strict exercise plan can help you continue without disrupting the routine. Keep in mind that various fitness apps also come of tremendous use in this regard.
Warm-up and cool-down
No matter how tempting it is to get on with the workout so that you can finish it faster, you should allow your body to adapt to the routine. Thus, a 5-minute warm-up session and cool-down practice will ensure that you don’t get any injuries and don’t disrupt the regime.
Strength training is essential for the effective weight loss process and weight gain. However, you shouldn’t underestimate cardio. A 3-minute-long walk in the park, a skipping rope session, or freestyle dancing will help you burn more calories and make the routine more versatile.
Make the most of your body weight
You don’t need any gym equipment to make your home workouts effective. Body weight exercises aim to burn calories, improve agility, and improve general well-being.
How do you get motivated to work out at home?
Despite all the perks and benefits of at-home workouts, it may feel a little challenging to keep on track due to the plethora of temptations distracting you from your fitness goal. Thus, keeping your motivation up is critical. There are a few things you can do to ensure that you stick to your chosen workout routine.
Work on your perspective
Fitness lovers rarely view exercising as a punishment. However, when you start the path, you may think of your home workouts as a sacrifice you are bound to make to look healthy and fit. The moment you start thinking about your regular home fitness class as a blessing that puts you in the greatest shape you’ve ever been in, you will be eager to take on another session as planned, and nothing will bring your motivation down.
Come up with an achievable goal
After you’ve gained some extra pounds, it is soothing to think you can lose them in a week or two. However, despite what various ads claim, there is no magical pill to get you into proper form. It takes time and dedication to see results, so you should set realistic goals. Don’t assume you can run a marathon after a month of jogging. Instead, try to squeeze into that favourite pair of jeans that seem a size or two too small at the moment. You’ll get hooked on the feeling when you achieve your first goal.
Set your weekly routine
It will be easier to remain motivated when your home workouts become just another routine. Some people choose to work out in the morning, while others prefer evening exercise. No matter which category you belong to, it is vital that you plan your day so that your workout session is in it. Last-minute workout arrangements never work.
Add more variety
Resistance training can bore you to death after some time, and you may not feel like exercising because of that. You must incorporate fun activities and versatility into the routine. Go on a hike instead of lifting weights, and swap a treadmill run for a dancing session. The number of options is unlimited. As long as you enjoy your work, you will keep working out.
Find your tribe
You may not realise it, but encouragement is a massive part of a successful exercising process. It is the main reason so many people work with a personal trainer at the gym. Since it is a home workout, you can get your friends and family involved. It won’t be easy to hit the snooze button when you know a colleague is waiting outside for you to join the planned jogging party.
10 simple tips that will make your home workout more effective
Whether you want to lose weight or sustain your current fitness level by switching to home workouts, you may require some advice on getting there with the least time and effort. We will share a list of practical tips that may assist you in achieving your fitness goals.
Set up a mini gym
It’s already been mentioned that you need some free space to exercise in the comfort of your home. You don’t need a separate room to devote to the purpose. Just roll a yoga mat out, spread your arms sideways and raise your legs to make sure that you won’t hit something accidentally while exercising. You will also require a fair share of equipment to make the most of your home workouts. However, you don’t have to purchase a full gym set. Start small with some 1-2-kilo dumbbells, running shoes, and resistance bands. You can even cross weights off the list since it is possible to work out effectively with your body weight only. As you progress with your workout achievements, you may introduce more equipment into your training spot.
It is twice as easy to get distracted at home as at the gym. Your pets, family members, TV, and mobile phones are unnecessary distractions. Thus, it is advised that you eliminate all these things before you proceed with the routine. You can ask your loved ones to answer the door, walk the dog or pick up the phone while you are exercising.
Add weight-based exercises to the routine
No matter how effective cardio can be, you will achieve the best results if you combine it with weight-based exercises. Keep in mind that your body works as the perfect equipment for resistance training. Triceps dips, push-ups, mountain climbers, bodyweight squats – the list can go on, but one thing remains. All these exercises are weight-based and will help you build strength and get leaner at the same time.
Buy an air purifier
No matter how strange it may sound, an effective workout session depends on the air quality in the room. If the space gets too stuffy, you will be on the edge of overheating. While sweating means that you burn calories, overheating can have a far more negative effect on your health. If you can’t invest in a quality AC system or air purifier at the moment, make sure that the windows in the room are open. Moreover, it is best to set your workouts for earlier or later hours when the heat subsides if it is hot outside.
We all love to walk around the house in our PJs when there is no need to go out. However, the approach does not work when you plan to train at home. Make sure you have a pair of quality leggings and a T-shirt at hand, so you are more motivated to work out the way you would at the gym. In addition, placing your equipment somewhere you can see will trigger the urge to work out, too.
Play your favourite tunes
Your home fitness class should be as fun and pleasant as possible. That is why industry experts advise playing music during the workout session. Listening to your favourite tunes will put you in the mood and keep any distractions at bay. When you stay focused on what you do, you will achieve visible results in no time.
Build the intensity gradually
Starting your fitness journey with an overly intense workout may put you off course. Plus, muscle soreness is a factor not to be treated lightly. You should start small and build the exercise intensity up as you progress. This rule applies to all types of workouts, no matter if it is cardio training or resistance training you choose. Such an approach will help your body safely accommodate the routine and allow you to observe all the changes you undergo in the process clearly so that you are inspired by your own results.
Focus on compound exercises
There are different muscle groups in your body, and you may want to work on all of them during your workout session. Despite the urge to get those abs showing as soon as possible, you have to pay equal attention to every muscle group. A good workout will trigger multiple muscle groups, and compound exercises, such as squats, pull-ups, bench presses, and other combined options, ensure you burn more calories and see results sooner.
You may want to see remarkable changes right after the first home workout session. While there will be spikes in energy levels and mood, you won’t see a six-pack even after a month of home workouts. You must be patient and consistent with reaching the goal you have set in front of you. Body fat does not melt away overnight. However, it does not mean that each exercise does not bring you closer to the goal. On the contrary, you have to be realistic about your home training.
Track your progress
Short-term goals are easy to miss if you don’t log them. Start with scheduling your consistency. If you’ve gotten through 3 home training sessions this week – write it down. Let’s say you couldn’t do 5 push-ups last week – try to succeed with the exercise the following week and note whether you achieved the goal. Such small things matter on the whole workout scale. Visible progress will motivate you to proceed, which is what you need.
You don’t need a personal trainer to get a hold of your fitness level and improve your condition. You can work out in the comfort of your own home with equal success as you would if you hit the gym regularly. Many fitness apps, workout plans, and other professional assistance are available online to point you in the right direction. Just set your mind to getting physically and emotionally fitter and start today!