Simple At-Home Workouts To Stay In Shape
Life can get busy and often we tend to forget about taking care of our health. A lot of people prefer at-home workouts, purchasing home gym equipment's and relying more than ever on a fitness coach. Getting a good workout in the comfort of your home, even if you don’t have a dedicated workout space or fancy machine is possible. In fact, you don't actually need any props, although a few small dumbbells can come in handy.
When it comes to fitness, it is not necessary to go out. You can accomplish many without leaving the house.
These are the benefits of working out at home:
1. The workout from home is comfortable because it is your space
Walking into the gym with unfamiliar faces can be daunting. It is totally normal to feel out of space. So why not just be home and workout in your comfortable space and at your own pace.
2. Availability of exercise equipment is never an issue
If you workout in a gym, you probably waste a lot of time waiting for equipment. One of the major advantages of working out at home is that you never have to wait for equipment and the whole space is yours.
3. The workout environment will always be comfortable
At home, you can do it your way. Your music, ambiance, the activities, and many things. You can also close the door to block out all the distractions which you can't do in the gym.
4. Germs and hygiene are not a concern
Exercise generally involves sweat, and sweat doesn’t stay between the lines. It drips and spatters, potentially contaminating everything it touches with bacteria and germs. If you want to work out without catching the flu or coming down with a cold, the gym isn’t the best place to accomplish your fitness goals. While sweat will still be a factor when you work out at home, you will only need to worry about your sweat. This makes it far more sanitary and less likely to gross you out.
Here are some at-home workouts with a daily workout plan:
1. Circuit training
Circuit training pumps up your heart rate and builds strength in a short amount of time. For an at-home circuit, choose three to four cardio exercises like jumping jacks, jogging in place, step-ups, mountain climbers, burpees, and jumping rope. Then choose three strength training exercises like pushups, planks, abdominal crunches, tricep dips, wall sits, lunges, and squats. Alternate between cardio and strength training exercises. Do 30-second bursts of each for 3 to 4 minutes. Repeat this circuit two to three times.
2. Jumping rope
Jumping rope burns calories, elevates your heart rate, and improves coordination, muscle elasticity, and brain function. Also, it's fun, easy, and takes up very little space. After a short warmup, 30-second intervals of jumps is good, followed by 15 to 30 seconds of rest. Bump up the time as you get better. Cool down with calf and quadriceps stretches.
3. Squats
2-3 sets of squats, working up to more repetitions and sets. Stand up straight with your feet shoulder-width apart and your hands on your thighs. Hinge forward at your hips and bend your knees to lower your buttocks toward the floor as if sitting down in a chair, while resting your hands on your thighs. Stop with your buttocks above knee level. Return to the starting position. This is one rep.
4. Climb stairs
Got stairs at your home? Include this in your workout. Climbing stairs workout is about as simple as it gets. Start with a few minutes and then work your way up to longer stairs as you feel stronger.
5. Walk, run or bike outside
Challenge yourself to walk, run, or even bike for a certain number of minutes or miles. If you are already a fitness buff, try running based HIIT workout.
6. Utilize items around your house as exercise equipment
Run up and down your basement stairs, use a chair for triceps dips, or grab cans of soup or a gallon of water as a weight. Even jumping over a shoebox a few times can be a quick burst of cardio.
So, are home workouts effective? The answer is YES. Provided you are ready to put in some time and effort, it can be as effective as a gym workout. It all depends on the individual, some people prefer to see others working out to find motivation and you know that if they did not make the effort to go to the gym, then they would not bother carrying out any exercises at home also.
However, for others the prospect of going to the gym is daunting and so exercising in their comfort zone is much more appealing.
Fitness does not require a gym or special skill. A person can do simple things in or around the home to get some exercise. A daily commitment to the movement, stretching, and any physical activity that feels physically and mentally good can help people stay active and fit even if quarantine lasts for several months.
Opinions and Perspectives
DigitalPulseX
3 years ago
Learning to listen to my body better without the pressure of gym environment.
HealingHaven
3 years ago
Initially skeptical but now completely sold on the effectiveness of home workouts.
Blitzer_Brief
3 years ago
Would love more suggestions for advanced bodyweight exercises in the article.
Danica99
3 years ago
Appreciate the privacy of home workouts for trying new exercises without feeling watched.
MckenzieR
3 years ago
The mental health benefits of having a home workout routine are understated.
FutureOutlaw
3 years ago
Building strength without machines seemed impossible at first but now I'm stronger than ever.
DigitalWanderer
3 years ago
Found that morning workouts are easier to stick to when exercising at home.
Michael
3 years ago
The article's suggestions for using household items are creative but be careful with form.
GoodVibesOnly
3 years ago
Miss the pool access at my gym but found so many effective alternatives at home.
Brooklyn_Murphy
3 years ago
Working out at home helped me focus more on movement quality rather than just lifting heavy.
Thrive-With-Joy
3 years ago
Started simple with bodyweight exercises and gradually built up difficulty.
FuturisticSoul
3 years ago
The article could mention more about recovery and rest days importance.
SelahX
3 years ago
Never going back to the gym. Home workouts completely changed my fitness approach.
Ella
3 years ago
The money saved on gym membership went into creating a perfect home workout space.
EpicExplorer
3 years ago
Had to learn proper form through videos but now feeling confident with home exercises.
Zara_Twilight
3 years ago
Agree about the hygiene benefits but sometimes miss the energy of a packed gym class.
Renata99
3 years ago
Finding the right online instructors made a huge difference in my home workout journey.
FitnessWithIntention
3 years ago
Started recording my workouts to check form. Really helpful when you don't have a trainer.
Madison-Perry
3 years ago
The article's point about comfort zone is crucial. I perform better when I'm not feeling self-conscious.
Brooklyn_R
3 years ago
Created my own HIIT routines based on the circuit training suggestions. Works great!
Brooke
4 years ago
Miss the variety of machines at the gym but learned to appreciate simplified workouts.
Caleb_1993
4 years ago
Some days motivation is low but having everything at home means no excuses to skip.
Willow_Symphony
4 years ago
Invested in resistance bands. They take up no space and add so many exercise options.
IoneX
4 years ago
The flexibility of home workouts is unmatched. Can split sessions throughout the day if needed.
Flourish-And_Thrive_101
4 years ago
Working out at home helped me build a consistent routine. No more excuses about traffic or bad weather.
Amelia-Claire
4 years ago
The article could have included more about proper warmup routines for home workouts.
CyberNinja
4 years ago
The stairs workout suggestion is great but my knees aren't fans. Had to modify for low impact.
Vanessa_Light
4 years ago
Important to note that progression is still possible at home. Just need to be creative with increasing difficulty.
SoulAligned
4 years ago
Started with the basic circuit training mentioned here and now I'm doing much more complex routines.
Happiness-Hacks_07
4 years ago
Home workouts saved me so much commute time. That extra hour makes a huge difference in my schedule.
FutureDataX
4 years ago
The point about workout environment is spot on. Being able to control temperature and music makes such a difference.
BiancaH
4 years ago
Miss the social aspect of the gym but found an online fitness community that's really supportive.
ClaraMoon
4 years ago
I worried about disturbing neighbors with jumping exercises in my apartment but putting down foam mats helped a lot.
HealthyHabits_24
4 years ago
The comfort factor is real. No more feeling intimidated by gym regulars!
PurelyYou
4 years ago
True about not needing fancy equipment. Been doing pushups, squats, and planks with great results.
Blakely99
4 years ago
Someone mentioned motivation earlier, I found following online workout videos really helps keep me accountable.
LimitlessGrowth
4 years ago
I actually built up quite a nice home gym over time. Started with just bodyweight exercises and gradually added equipment.
Lara_Twilight
4 years ago
The article should emphasize more about proper form. It's crucial when working out alone without trainer supervision.
PhantomPulse
4 years ago
My biggest challenge was creating enough space but rearranging furniture made a huge difference.
Nadia-Gordon
4 years ago
Not having a spotter at home can be limiting for certain exercises though. Safety should be mentioned more.
Renee_Sky
4 years ago
Working out at home has helped me overcome my gym anxiety. I can focus on form without feeling self-conscious.
Littleton_Lines
4 years ago
The part about using household items is great. I've been using my backpack filled with books for weighted exercises.
RetroDimension
4 years ago
I've noticed better consistency with home workouts because there's literally no excuse not to do it.
LucySanders
4 years ago
True about the hygiene benefits, but I miss having access to different machines for targeting specific muscle groups.
Hope-Patrick
4 years ago
Anyone else's pets join their workout sessions? My cat thinks plank time is perfect for walking under me.
Delaney-Webster
4 years ago
Never thought I'd say this but I actually prefer working out at home now. No waiting for equipment is such a blessing.
Macy_Doodles
4 years ago
I find the circuit training routine suggested here a bit basic. Would love to see more advanced variations.
RetroEcho
4 years ago
The article doesn't mention the cost savings. I calculated what I spent on gym membership versus basic home equipment, and the difference is huge.
Courtney-Garcia
4 years ago
My favorite part about home workouts is being able to exercise in my pajamas without judgment.
AlignAndShine
4 years ago
I totally get what you mean about motivation. What helped me was setting up a dedicated workout corner in my house.
NicoleFisher
4 years ago
Jumping rope has been my go-to cardio. Such an efficient workout in a small space.
PowerOfNow
4 years ago
The soup can weights suggestion made me laugh but I actually tried it and it works pretty well for lighter exercises!
Miriam_Cunningham
4 years ago
I respectfully disagree about home workouts being as effective. Without proper equipment, it's really hard to progress in strength training.
Rubin_Report
4 years ago
You know what's underrated? Using stairs for cardio. I started doing this after reading the article and my endurance has improved so much.
LucasParker
4 years ago
Anyone else struggling with motivation when working out at home? I find it harder to push myself without others around.
Dreher_Digest
4 years ago
Circuit training at home has been a game changer for me. I actually feel like I'm getting better results than when I was going to the gym.
NoraFisher
4 years ago
While I agree home workouts can be effective, I really miss the energy of group classes. It's not quite the same doing virtual sessions.
Mindful-Decluttering_07
4 years ago
The article makes some good points about hygiene. I always felt weird about using shared equipment at the gym even before recent events.
ElizaH
4 years ago
I've been doing home workouts for months now and honestly don't miss the gym at all. The convenience factor is amazing!