The end of the year is upon us and we all know what that brings — New Year’s resolutions. Everyone at one point or another has had the resolution to “get fit” in the new year.
However, getting to the gym is just not possible for some people, depending on lifestyle, health or simply not wanting to be around that many people. But, you don’t have to go to the gym in order to get fit. You can actually start working out right in the comfort of your own home.
We asked trainers and gym owners to share good at-home workouts and practical advice about establishing the best home workout routine for you. These gym alternatives will have you in shape in no time.
Set your workout goals
Goals are dreams with a plan, and writing down your health goals is a great way to start. Choose workout goals that fit in with your lifestyle. That way, you’re more likely to stick to them.
“First, give yourself some grace,” advises Kayla Goebel, owner of Strong Roots. “The recent situation has thrown so much out of whack. Second, set yourself small, attainable goals. Is it realistic to ask yourself for 10 minutes of movement today? Be honest with yourself and give yourself something to reach for that is reasonable.”
Respect your neighbors
Sometimes at-home workout routines can be noisy. So, before you start your workout, keep your neighbors in mind. Avoid working out during quiet hours. If you have downstairs neighbors, adjust the intensity of your workouts so you’re not jumping or running above them.
If you have thin walls, consider wearing headphones to listen to your pump-up music rather than blasting it through the speakers. A good rule of thumb is if it would annoy you, it’ll probably annoy your neighbors.
The best workouts to do at home don’t require equipment
It’s easy to convince ourselves that we have to buy special equipment to have the best home workout routine. But we already have everything we need.
“While staying at home, our body weight is the best exercise tool that we have, as it is convenient and great for developing relative strength,” explains strength and conditioning coach Mickey Nol Allapach Na Pombhejara, who created virtual workouts for AvaniFit at Home on Instagram. “There are many types of exercise you can do with just bodyweight, such as resistance training, cardio and mobility/flexibility.”
Sample workout routines for each exercise goal are included below, so pick what you want to focus on and get started. If you can’t decide, just figure it out as you go. “Movement is movement,” Goebel says. “Maybe right now you need something a little different than you normally do. It’s OK to assess and adjust.”
Circuit training
Circuit training is a great option when working out at home as it requires little to no equipment and it helps target different muscle groups. This set of exercises is repeated several times with short rests in between. Here are some ideas for circuit training to get you started. An extra tip is to remember to have a proper form or else you could injure yourself.
Bridge
Bridges are a great option for working out at home. They are a good legs and abs workout. These are some steps to help you get your bridging on.
- Start lying on the floor flat on your back with your knees bent and arms out to your side.
- Next, using your core, push up through your feet until your hips are fully extended.
- Slowly return yourself to the starting position.
- Repeat 10-15 times.
Chair squat
Another exercise to try at home is the chair squat. All you’ll need for this is yourself and a sturdy chair. These will help strengthen your legs and core muscles.
- Stand in front of the chair with your feet shoulder-width apart and your toes pointing straight ahead.
- With your arms extended out in front of you, bend your legs until your bottom touches the chair.
- Push up from the seated position with your feet and repeat.
Lunge
Similar to a squat, lunges are another great option to help get those legs swole.
- With one leg in front of the other use your core to lunge forward.
- Slowly lower your leg to the ground.
- Stop when your knee is parallel to the ground.
- Lift yourself back up and repeat.
Calf raises
Calf raises are a very simple and easy exercise you can do pretty much anywhere.
- Start with your legs straight and in a standing position.
- Slowly raise both feet and then lower them back down to the ground.
- Repeat 10-15 times.
If you’re looking for a more guided approach, then look into Kathryn Rand. She teaches free online fitness classes through the Virtual Achievers Facebook group.
Rand’s sample workout will increase muscle strength and endurance, using just your body weight. The stronger you get, the more reps you’ll do. Each exercise is done for 60 seconds 3-5 times with a 15 to 30-second rest in between. Below is a sample of one of her workouts.
- Jog in place
- High-knees jog
- Push-ups
- Jump squats
- Forearm plank (Hold the push-up position with arms and back straight.)
Beginner cardio
If you thought you had to be outside or join the spinning gang to do cardio then you were wrong. There are several different ways that you can do cardio while at home with little or even no equipment.
And no, it doesn’t mean you have to run back and forth from wall to wall of your apartment. If you want to kick it up a notch, try a cardio circuit. It’ll get your heart pumping.
An easy exercise you can do is jumping rope. Not only is it a reminder of a fun pastime but it’s a great way to get your heart racing while at home. You can also consider jumping jacks, arm circles or jogging in place. You can also put on some of your favorite music and dance around to burn calories.
High-intensity interval training
If you’re looking for something a little more intense here is another idea. According to Mariah Prussia, a professional trainer, women’s self-defense instructor and owner of MPX Fitness, “Movement is key. Individuals can also increase the increments of time and transition the workout into HIIT.”
High-Intensity Interval Training (HIIT) features short bursts of intense exercise to burn calories. Because the movements are focused, you can fit a productive workout into just a few minutes. As you get stronger, you can increase the duration of each exercise and add resistance. Household items can stand in for more expensive exercise equipment in the cardio circuit Prussia recommends.
If you’re wondering what type of exercises you could do for upper body cardio look no further. These are some workout ideas that’ll help you get your fitness journey started.
The exercise duration is 20 seconds but you can increase the time for a greater cardiovascular benefit. After each exercise, take 10 seconds to recover and repeat each exercise four to eight times.
Exercise ideas:
- Push-ups
- Burpees with or without a jump
- Band bicep curls (Loop an exercise band, belt, scarf or fabric under both feet or a bent knee. Tuck arms to sides, contract biceps and bring forearms up.)
- Step-ups (Use a step or stable surface.)
- Superman (Lie on your stomach with arms overhead, then raise and lower arms and legs.)
- Front raise (Hold a soup can or water bottle in each hand. Raise to shoulder level, keeping palms down.)
- Plank
Flexibility and mobility
Focusing on flexibility can protect against injuries and increase your range of motion. Long holds require both physical and mental stamina. Ayurvedic yoga specialist Andrea Krejci Paradis explains that focusing on the breath will help you go deeper into a pose.
“The most important part of each pose is to be mindful of your breath and create a sense of steadiness and ease in the body,” she says. “If your mind begins to wander away from the present moment, notice where it wandered to (without judgment!) and bring it back to the present by reconnecting to your breath.”
Try out this flexibility and mobility sequence to get started. Each exercise should last for 10-20 breaths with a brief pause between each pose.
Exercises:
- Right leg crescent lunge (Right leg lunges forward, left leg reaches behind, with the knee touching the ground.)
- Left leg crescent lunge
- Wide leg forward folds with arm variation (Step feet out wide, interlace fingers down your back and bend forward at the waist.)
- Cobbler’s pose (Sit on the floor with bottoms of feet together, knees open. Fold forward.)
Time to get fit
Working out at home makes getting fit easier to schedule into your daily life. Do squats while you binge your favorite Netflix drama or jog in place while you’re waiting for your dinner to cook.
No matter what you find works best for you, make sure to make it a priority. You can even create a daily or weekly routine by scheduling it out into your day just as you would an appointment. If you don’t want to do it alone, invite your friends over to do the workouts with you.
Remember, no matter your fitness level, you can do it!
