How to Optimize Your Home Workout Routine

With all the potential benefits to working out, there are no excuses for not keeping exercise as a regular part of your weekly schedule. Time, budget, lack of enjoyment, fatigue and any other excuses just don’t cut it. There are plenty of options out there for you and it’s just about finding the right one for you! While some people love the gym atmosphere, others prefer to workout on their own time with less of a crowd.

The Benefits of a Home Workout Routine

• Save money and time spend commuting to and from the gym. Working out at home requires little to no equipment, all you need is a space big enough to move!
• Home workouts provide flexibility to sneak in a workout on days when other priorities may be at the forefront of your day.
• You can get a friend or the whole family involved at home to make yourself accountable and have fun.
• Your options are limitless. Keeping variety in your home workout by choosing different types of exercise throughout the week will keep you motivated and engaged.
• It’s easy to make it a habit at home. Whether you exercise when you first wake up or when you get home in the evenings, your own living space will become a “trigger,” or reminder, to complete your routine.

Whether you’re home or at the gym, don’t forget all the great benefits of working out.

• You’ll be more active all day long due to increased energy levels from boosting your metabolism and setting your day up for success.
• You’ll consume fewer unnecessary calories.
• You’ll lower your blood pressure.
• You’ll better manage your blood sugar and minimize risk of diabetes and inflammatory diseases.
• You’ll sleep better at night.
• You’ll build tone and muscle more efficiently.

Home fitness equipment you may consider purchasing.

You can invest in any, all, or even none, of these useful tools to start getting a killer workout without ever stepping out the front door. If you decide to buy equipment, make sure it’s something you will enjoy and use consistently.

Weights.

Weights are arguably one of the best investment you can make for your “home gym.” The most versatile option would be dumbbells in a few selected weights. Other options include hand/wrist weights, kettle bells and medicine balls. Not only can you do a huge variety of strength training exercises, you can also use weights for cardio exercises when you choose lighter weight and aim for high repetitions. What weight range you will choose depends on your strength and preference. In general, at least choose a weight that feels light for high repetition exercise and a heavier weight for strength based lower repetition exercise.

Boxing bag.

It’s no fluke that boxers always have killer physiques. All that ducking and punching is a fun way to burn calories and build muscle. While a lot of people train with partners, setting up a heavy bag at your place will provide many of the same benefits. Plus, it’s a great way to de-stress!

Jump rope.

Did you know that just 10 minutes of jumping rope can be equivalent to a 30-minute jog? This is because of all the awesome cardio benefits that come with using this fun tool. Additionally, some jump ropes come with removable 1-pound weights stashed in the handles for an extra cardio and strength challenge.

Exercise mat.

What type of mat you might need will depend on your specific home. The most universal and easy to find mat in store is a yoga mat. It is nonslip and can be doubled up for floor exercises that require a little more cushion. You may also consider a thicker mat if you’re floor aren’t carpeted. Otherwise, the carpeted floor, a rug, a blanket or anything similar might be enough for you to get your workout in.

Resistance bands.

Resistance bands are a great supplement (or even replacement if you are short on space or money) for weights. Plus, you can throw them in your desk, car or suit case when you’re on the move for an easy workout anywhere. There are tons of great options with bands for working the whole body. They come in different resistance levels and some have handles for comfort.

Cardio equipment.

If you love good old traditional cardio, you might consider a bigger piece of home equipment. This might include a stationary bike, stepper or treadmill. Be wary though as these are notorious for collecting dust and taking up space. If you think you would use it consistently then go for it. These are also great options for multitasking, such as reading, watching TV, or making a phone call (if you can talk and feel coordinated).

If you need help choosing a treadmill, there are some great resources out there for making an informed decision.

Exercise ball.

An exercise ball is the great choice for a home gym. You can do core work while working on your balance and stability. Use it as a weight bench (such as in a chest press) or use it for pushups, back extensions or leg lifts. You can even sit on it while watching television or working on the computer to work your core and promote good posture of the spine.

Home workouts that will make you feel the burn and optimize your fitness levels.

Yoga.

Depending on the type, yoga can promote strength, flexibility and cardiovascular health. Yoga is about moving in ways that feel “right” to your body while paying close attention to the breath. You can follow formal book and videos or simply move your body into positions that feel good. There’s no right or wrong here! One of my favorite free yoga channels is Boho Beautiful.

HIIT.

High intensity interval training is a very popular mode of exercise both in the gym and at home. This is because you get a huge bang for your buck, building muscle strength and cardio health. Plus, you can get in a killer workout in in less than 10 minutes if you are short on time. You can make up your own circuit with traditional moves such as planks, jumping jacks, jumping rope, push ups, planks, etc. Otherwise, there are tons of great free videos you can find for any level of fitness and time!

Kickingboxing.

Another high intensity option that you can do anywhere without weights. Learn the basic stances and you can mix it up on your own. Otherwise find a video or online instructor that you enjoy and literally “hit it up.” My favorite peppy instructor for both HIIT and kickboxing is Shelly Dose.

Dancing.

Dancing is a fun easy way to get in a great workout. Whether is freestyle dancing to your favorite tunes or finding a fun hip hop or Zumba video, this is a great option for getting your sweat on. It’s one of my personal favorites since my one year old daughter will join in and have a blast. Our favorite instructor on YouTube is Sarah Palcencia.

Simply get outside.

Although this isn’t technically a home workout, don’t forget the benefits of simply getting outside. Walking, jogging, stairs or going for a swim are all great ways to get the benefits of fresh air while also sticking to your exercise schedule!

Simply find what works for you and stick with it. Consistency is key!

The absolute best place and type of workout for you depends completely on you. To maximize the benefits of your exercise program, workout at least two to three times per week with a mix of cardio, stretching and strength. Although, doing at least some form of exercise or movement EVERYDAY is highly recommended.

Focus on what feels good for you and gives you the most energy for your life.

Consistent exercise is a lifestyle choice that will bring you lasting benefits. What type of home workouts do you prefer? I’d love to hear!