Does the thought of driving to the gym, sharing sweaty equipment, and then having to shower in public make you not want to exercise?
Exercise at home! With minimal prep, you can easily squeeze a workout into your day without ever leaving your home.
1. Figure out your workout goals
Before starting the workout, it's important to have a goal for why you are working out in the first place.
Do you want to:
lose weight?
build muscle?
stay in shape?
get in shape?
maintain a healthy lifestyle?
Figuring out your goal will help inform the type of workouts that will be most effective for you. The overall goal will also help you set smaller goals that will keep you motivated.
2. Set up your space
Most at-home workouts will require at least a yoga mat's worth of space.
Find a space in your home where you can stretch out your arms and not hit anything.
Be sure to gather all your materials in one area to have easy access to them and to create a space designated for your workout.
Photo by Katerina Jerabkova on Unsplash⚡Check your knowledge!
Cary has a large open area in the basement. There is a rack with dumbbells nearby.
Pat lives in a dormitory where space is limited. However, there's some space next to the bed that's wide enough for walking.
Jen has a space for a yoga mat in the living room of her apartment.
Daisa has an at-home gym, equipped with a treadmill and weights.
Quiz
Who is set up for success to workout at home? Select all who apply.
3. Get your materials
Based on your exercise goals, determine what kind of gear you will need to workout. You'll definitely want a towel, yoga mat, and water bottle. You may want to keep a mirror nearby to ensure your form is correct.
If you want to invest in large pieces of equipment, some options are:
treadmill
stationary bike
rowing machine
elliptical machines
aerobic steppers
You could exercise with no equipment, but here are some low-cost options:
weights
exercise bands
yoga mat
jump rope
exercise ball
Quiz
David is used to going to the gym and using the treadmill. He won't be able to replicate the same level of exercise at home without a treadmill.
4. Pick a workout
Photo by bruce mars on UnsplashWhere to start?! There are so many options for workouts.
Determine what kind of exercises align with your goals. Choose to stream a workout for free, design your own workout, or invest in an exercise program that you can follow at home. Think about how much time you can commit to your workout.
Some types of effective workouts include:
HIIT (high-intensity interval training)
cardio
strength
yoga
flexibility/mobility training
5. Motivate yourself
Help yourself stay motivated by joining a community, connecting with others on social media, or finding an accountability buddy.
Some other ideas to help you stay motivated include:
picking workouts that are fun
keeping distractions to a minimum
blocking out time in your day
finding exercises that are appropriate and feel good to you
doing mini-workouts
setting small goals for yourself
Take Action
Photo by Boxed Water Is Better on UnsplashYou can do a few simple things to get started on your at-home fitness journey:
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