How to Work Out at Home
Home workouts are in style in 2020 like never before. With so many people stuck at home and gyms closed, working out at home is the natural result.
But whether you’ve never worked out at all or spent hours in the gym, working out at home might be a foreign concept to you. How do you even begin?
Read on to learn all about how to workout at home and reach your fitness goals right in your living room.
Anatomy of a Good Home Workout
There are five basic elements of a good full-body workout. These are:
- Warm Up
- Cardiovascular Work
- Strength Building Exercises
- Flexibility Work
- Cool Down
Begin your workout with light warm up exercises to relax the muscles and get them ready to work. This will help prevent muscle tears and injuries during your workout.
Getting your heart rate up is essential for good heart health. The American Heart Association recommends at least 150 minutes per week of moderate aerobic activity to keep your heart in good condition and help stave off heart disease. Anything that gets your heart pounding counts. This could be rocking out to a Zumba video, jumping rope, running up and down your stairs, or anything else that gets your heart pumping.
While aerobic exercise is fantastic, don't neglect strength-building exercises. Women are more likely to avoid lifting weights or specifically strengthening their muscles for fear of becoming bulky. However, it is extremely difficult for a woman to become bulky like a man simply because of the difference in their testosterone levels.
The benefits of strength-building exercises are hard to be denied. Chief among them is that the more muscle mass you have the more calories your body burns, making weight loss easier.
Flexibility is also important for both muscle and joint health. Spend a few minutes of your workout doing a few gentle stretches. This is also a great way to cool down anyway, which is the last element of a good workout.
Learn Bodyweight Exercises
So getting cardiovascular exercise without a treadmill is doable. But what about strength-building exercises? You don't have a home gym, nor do you have space in your home or your budget for one.
The good news is that you don’t need a home gym to perform strength-building exercises. All you need is your own bodyweight. There are a plethora of exercises you can learn to use your own bodyweight to build strength.
An added benefit is that bodyweight exercises are more of a full-body workout than targeting certain muscle groups with free weights or exercise equipment. In general, this is a better workout for you unless your aim is to build muscle mass.
Here are a few examples of excellent bodyweight exercises:
● Mountain climbers
● Russian twists
● Jumping squats
● Single-leg half squat (and full squat eventually)
And so many more! If you don’t know how to do any of these exercises, don’t worry! The Internet is a rich resource. Just look up bodyweight exercises online and you’ll find a plethora of articles or videos explaining how to do each exercise.
Create a Circuit
Once you have a set of exercises you can do, how do you turn them into a full-blown workout? An easy way to do this is to create a circuit. For example, you might choose to do mountain climbers for 45 seconds, rest for 20 seconds, do some jumping squats for 45 seconds, rest for 20 seconds, etc.
This type of workout is called a HIIT workout, or High-Intensity Interval Training. It is effective for both cardiovascular exercise and strength-building exercises. It is often useful for people who want big results in a short period of time.
You can also mix and match. For example, try running up and down your stairs several times or jump rope for a few minutes to get a good cardiovascular workout going. When you're finished, head to your mat and do a set or circuit of bodyweight exercises. When you finish the circuit you can go back to running up and down the stairs or jumping rope, and so on.
Get Some Basic Equipment
While there are many exercises you can do with a bit of creativity and without any special equipment, sometimes a little bit of equipment is helpful. The BodyGym is perhaps the perfect piece of home exercise equipment. Not only is it inexpensive but also extremely versatile.
The BodyGym can be used to complement a plethora of exercises and target different parts of the body. Run through a set of exercises and enjoy a full-body workout without ever moving from your yoga mat in the living room.
Choose Some Exercise Videos
Another way to get your sweat on and get a bit of extra motivation is to follow an exercise video. Again, there are plenty of exercise videos available online that you can follow. Just search YouTube for Zumba videos, Pilates workouts, yoga, HIIT circuits, and so much more.
Some of them are free, but of course some of them you'll have to pay for. The BodyGym comes with two DVDs that you can use to customize your home workouts. One is sets of targeted workouts you can use to target specific areas of your body. The other is a super fun Move with Marie workout video that is hosted by none other than Marie Osmond herself.
What exercises can you do at home?
Mastering the exercises takes time. If you failed to complete the exercise the first time, then this means that you need to continue training. When you learn how to do challenging workouts, it will motivate you to continue working. Even the most straightforward exercises, which do not require additional equipment, develop the muscular system and improve blood circulation.
Push-ups develop the muscles of the chest, triceps, abs, and thighs. During push-ups, the whole body works, and the overall coordination of the body’s large muscles is actively formed. Besides, push-ups are a great home workout that will make you more enduring.
Push-ups are the most famous and popular exercise. The convenience and benefit of push-ups depend on the hands’ correct position; they must be set wide enough.
- The arms should be wider than shoulder-width apart.
- The body should be in line with the legs.
- Smoothly bend your elbows until your chest touches the floor.
- Then we energetically unbend our arms and return to the starting position.
- When bending the arms, take a breath; when unbending, exhale.
- Push-ups should be performed in three sets with the maximum number of push-ups that you can get.
You can kneel down, and it will become much easier for you if it is still difficult for you to do push-ups in the classical way. Place your knees on the mat for comfort.
Squats are also one of the popular exercises for doing sports at home. You can do this exercise with your weight or additional load. Moreover, squats are the most beneficial and practical exercises for developing body muscles, increasing stamina, losing weight, and improving flexibility. Squats are also useful for strengthening your back muscles.
The most important rule of squats is to start the exercise by bending the legs and taking the pelvis back.
- Stand straight with your feet shoulder-width apart or slightly wider. The toes should point slightly to the sides.
- Tilt your body forward slightly and pull your pelvis back. After that, you can begin to bend your knees. You need to bend your lower back to create an “arch” at the bottom of the spoke. The loin should not be rounded.
- When bent, the knees should not look to the sides. Take your pelvis back more and tilt your body forward if you can't get your knees right. The heels should be flat on the floor.
- You need to squat as deep as possible, but it depends on your overall physical fitness. After bending your legs, extend them vigorously and return to the starting position.
- It will be most useful to raise your arms while squatting over your head. The arms should be in line with your back. This hand position will help you strengthen your back muscles and increase your flexibility. Knowing how to squat correctly will relieve you of back pain and heart problems.
- Take a deep breath while bending your legs, and exhale when extending. Perform at least 2-3 sets.
Lunges are great for developing balance and coordination of movements. This exercise is excellent for strengthening the muscles in your thighs and buttocks, as well as improving flexibility and mobility. At first, you may have problems with your balance, but the more you practice, the better you will get.
- Take a standing position; hands should be on the belt or spread out to the side if it is difficult to maintain balance.
- We take a wide step back with our left leg while we bend the right leg at the knee. Try to get as low as possible. Then we return to the starting position.
- Next, we take a wide step back with the right leg while bending the left leg at the knee.
- You must make sure that the main weight is on the front leg. Do this exercise 20-30 for 32 sets.
- When stepping back, take a deep breath; when returning to the starting position, exhale.
This is another effective exercise for practicing at home. Many do not bend forward correctly. You should bend with the hip joint, not the spine.
Bends are great for developing flexibility and strengthening your back muscles. Besides, bending with additional load develops the muscles of the hips and buttocks.
- Take a standing position with your feet shoulder-width apart or slightly wider.
- Begin tilting by pulling your pelvis back and tightening the muscles in your lower lower back. The loin should be arched and look like an "arch."
- Bend gently and quickly, trying to reach the floor with your hands. Legs can be slightly bent at the knees.
- Bending down regularly will help you touch the floor with your palms.
- Leaning as low as you can, linger in this position. Feel the muscles tighten under the knees and on the back of your thighs. Then vigorously return to the starting position.
- You need to repeat the inclines 15-25 times for three sets.
- When tilting, take a deep breath; when returning to the starting position, exhale.
Various types of pull-ups develop back muscles and increase grip strength. Pull-ups can be done on a home bar. The main thing you should always remember is that if you can't do a pull-up, it doesn't mean it's not for you. There is a wide variety of pull-ups that even completely unsportsmanlike people can do. You can perform low pull-ups, they are also called Australian, and independently regulate a feasible load level.
- Get into a starting position for pull-ups you can do.
- Vigorously lift the body up as far as you can. We make a short delay at the top point, after which we smoothly return to the starting position.
- Repeat pull-ups without delay 5-15 times for 2-3 sets.
- Always keep the muscles tense along the spine when doing the exercise.
- Pull your pelvis back a little and keep tension in your lower back for the entire approach, even if your legs move slightly forward.
- When lifting the body, exhale, and when lowering, inhale.
Raising the legs from a prone position
The first time this exercise may seem too difficult. You can slightly bend your knees to make it easier. Raising the legs perfectly trains the muscles of the abdomen and lower back. Besides, this exercise is excellent for stopping.
- Get into a supine position on the mat. The arms should be bent at the elbows, and the palms should be placed near the head.
- The head should be slightly raised, and the chin lowered to the chest.
- Vigorously raise your legs to an upright position, and then gently lower them down. As soon as the heels touch the floor, immediately do a new lift. Don't stop until you've completed the set.
- When lifting the legs, you need to exhale, and when lowering, inhale.
The plank is a static exercise, the essence of keeping the body in a certain position. This exercise is very useful in strengthening the muscles of the abdomen, back, and waist. When doing the plank, it is essential to breathe calmly and rhythmically. You don't need any additional equipment to do the plank conveniently for the home workouts.
- You need to lie on your elbows to do the front plank.
- You need to support your body with only the toes and forearms.
- Try to stand upright so that your body with your legs is in a straight line.
- You need to stand in the bar for at least 30 seconds. If you feel the tension in your lower back, then the plank is not for you.
- You need to lean on your forearm with one hand and stand sideways to do the side plank. If your elbow hurts, then you can put something soft under it.
- In plank, you need to stand for 30 seconds and then change the position to the opposite.
Getting Your Sweat on at Home
The great thing about home workouts is you can do them anytime. You can work out at 8 o’clock at night or 5 in the morning, whatever works best for your schedule. Plus, you save a bunch of time by not having to go to the gym, and your shower is right there when you're done. You never have to worry about forgetting your showers shoes again!
So roll out your yoga mat, grab your BodyGym, pop in your Marie Osmond DVD, and get the workout of your life right in your own living room!