Sometimes getting to the gym isn’t possible or maybe your gym has been forced to temporarily close because of some wild virus that is circulating the population; either way, exercising at home can be effective. Keep reading to find out how you can have an effective workout at home with minimal or no equipment.
Recommendations for making exercising at home effective
Planning is key to having an effective workout at home. Whether that be planning what space you will use, what workout programme you will follow or what equipment you will need, we recommend you go into your workout with purpose and a goal driven mentality. Here is a list of recommendations to help you make the most out of your home workout.
- Find a suitable space, clear away distractions and set up your equipment.
- Set yourself goals and targets to which you can plan your workout to.
- Depending on your goals and preferred type of training, we recommend exercises that use the whole body or a collection of muscles such as compound movements, as these movements will get the most out of your workout.
- Technique is everything so never forget good form. This is important for preventing injury as well as maximising on the efficient use of that muscle.
- Varying your workout so that it includes strength, cardio, high intensity, flexibility and stretching will enable you to get the most out of your training.
- Keep track of your progress by tracking your reps, sets, rest times or weights because this will allow you to see improvements and achievements.
- Create a fun atmosphere for you to train in as this will motivate you and enhance your workout.
Types of exercise you can do at home
Strength exercises you can do at home using bodyweight, additional weights or household items include compound movements such as press ups and pull ups, squats, dips and deadlifts.
Cardio exercises you can do at home to raise your heart rate can include burpees, mountain climbers, boxing, running on the spot, skipping, squat jumps (to name a few) which can be incorporated into a high intensity circuit and interval training (such as 40 seconds on 20 seconds off).
Low impact exercises are ideal for beginners, if you are recovering from injury or if you’re wanting to increase their fitness and daily activity. Exercises can include stretching, yoga, pilates, abdominal and core exercises but you can also do slow tempo compound movements such as squats.
Equipment to invest in to get the most our of your home exercises
Dumbbells and Kettlebells
For ideas on what workout you can do, check out our blog on home workouts and challenges.