Step-by-step Guide To Get (And Stay) Fit At Home

Embarking on a fitness journey doesn’t always mean battling traffic to get to a bustling gym or figuring out how to use complicated workout machines that look like they belong in a spaceship.

Your journey can start—and thrive—right from your home, no matter how busy your schedule might be. 🏡

In this blog, we'll show you how to get fit at home. We'll tell you a few equipment you need, the types of exercises you can do, & how to create a routine.

By the end of this, you’ll be able to turn your garage or spare room into your personal fitness hub, all while saving precious time and getting in the best shape of your life. 💪

Benefits of Working Out From Home

🕜 Flexibility of time

Your home isn’t restricted by opening hours or class schedules. Feel like sweating it out at 5 AM or 10 PM?

Your home gym is always open, ready to accommodate your busy schedule and mood swings. There’s no rush hour, no waiting for machines.

😌 Privacy and comfort

Not everyone feels comfortable grunting, sweating, and struggling in public. At home, you're free to experiment, make mistakes, and grow without feeling self-conscious.

Plus, there’s no need to pack a gym bag or drive anywhere - it’s as convenient as it gets.

Essential home workout equipment

🏋️ Dumbbells

These are the versatile heroes of the workout world. You can use them for arm curls, lunges, or squats.

When buying dumbbells, choose ones with adjustable weight ranges. They'll grow with you, and your muscles, over time. Make sure they're comfortable to hold.

➰ Resistance Bands

Consider these your portable gym. From squats to rows, resistance bands have got you covered. They're also light enough to tuck into your suitcase or backpack.

When you're shopping for bands, start with lighter resistance and work your way up as you gain strength. Make sure they're durable to avoid an unexpected snap in the middle of your workout.

🧘 Yoga mat

Despite the name, yoga mats are for more than just yoga. From stretches to planks, a yoga mat is essential for a comfortable workout, especially if you have hardwood floors or a carpet.

When buying one, look for a mat that’s thick enough to cushion your joints but thin enough to keep you stable.

Also, choose a mat with a non-slip surface because the only thing that should be slipping here are those extra pounds.

🪢Jump rope

Jump ropes are excellent for cardio, agility, and even strength training.

When buying a jump rope, ensure it's the right length. Stand in the middle of the rope and pull the handles up. They should reach your armpits. You can also look for adjustable ropes to find your perfect fit.

And if you really want to turn up the intensity, consider a weighted jump rope.

🚴‍♂️🖥️ Smart fitness equipment

If you're a tech enthusiast and willing to invest a little more, smart fitness equipment like a smart bike, a connected treadmill, or interactive workout mirrors can bring the gym experience right into your living room.

These tools offer guided workout sessions, track your progress, and fit right into your futuristic home aesthetic.

Effective at-home workouts

💪 Bodyweight Exercises

  • Push-ups: Push-ups are the perfect total-body workout that requires no equipment or a lot of space.

    For busy individuals, they are time-efficient and can be done anywhere, anytime - between meetings, before a big presentation, or even as a morning pick-me-up.

    They target the chest, shoulders, and arms while also engaging your core and improving stability.
  • Squats: These are one of the most functional movements you can do, and work your entire lower body and core.

    They help in improving your balance and mobility, key aspects that keep you agile and injury-free as you age.
  • Planks: Planks are a must for anyone looking to improve core strength. A strong core is essential, not just for fitness, but for everyday tasks like lifting, bending, and even sitting at your desk.

    Moreover, they can be done while catching up on your favorite podcast or decompressing after a long day.

    Checkout this video from Clark Bartram on a core killer workout:

❤️ 🔥 Cardio at Home

  • Jump rope: Jumping rope isn't just for the playground. It's a high-intensity workout that boosts your heart rate, burns serious calories, and improves coordination. It's a quick and fun way to get in your cardio, especially on those days when you just can't squeeze in a run or bike ride.

  • High-Intensity Interval Training (HIIT): For a busy individual, HIIT is a great way to get a quick but effective workout. It involves short bursts of high-intensity exercises followed by short periods of rest.

    For example, you could do 30 seconds of burpees (as many as you can, as fast as you can) and then rest for 30 seconds. Then, repeat with a different exercise like jump squats or mountain climbers.

    This form of training gets your heart rate up and burns more fat in less time, making it a highly efficient way to workout. Plus, you can mix and match a variety of exercises to keep it engaging.

✨Flexibility and Balance

  • Yoga: Yoga is more than just stretching. It enhances flexibility, balance, and strength, all while helping you relax and de-stress. Incorporating a few minutes of yoga into your daily routine can improve your mood, increase your energy levels, and keep you flexible and injury-free.

    Check out this video by Natalie Jill for a quick overview of full body workout you can do at home:

How To Create a Workout Schedule

Once you figure out your equipment and know a little about each of the exercises you want to do, the next thing you will need to know is — when and how often do you actually do these workouts.

📆 You need a workout routine. Think of it as your personal fitness roadmap - a day-by-day plan of what exercises to do and for how long

It also ensures that you're giving all your muscle groups the workout they deserve, while also taking care of different aspects of fitness – strength, cardio, and flexibility.

👉 Here's a workout plan for you whether you're just starting out―or starting again―to help you get fit at home:

Day 1: Strength

  • ​​Warm-up: 5 minutes jump rope.
  • ​Workout: 30 minutes of a resistance band or dumbbell exercises (E.g., squats, lunges, curls)​
  • ​Cool-down: 10 minutes of stretching​

Day 2: Cardio

  • ​​Warm-up: 5 minutes of light jogging in place​
  • ​Workout: 30 minutes of High-Intensity Interval Training (HIIT) or Jump Rope​
  • ​Cool-down: 10 minutes of stretching​

Day 3: Active Rest

  • ​​​Activity: Gentle yoga or pilates for 30 minutes

Day 4: Strength

  • ​​​Warm-up: 5 minutes jump rope
  • ​Workout: 30 minutes of a resistance band or dumbbell exercises (Different from Day 1 to vary the muscle groups targeted)
  • ​Cool-down: 10 minutes of stretching

Day 5: Cardio

  • ​​​Warm-up: 5 minutes of light jogging in place
  • ​Workout: 30 minutes of HIIT or Jump Rope (Different routine from Day 2)
  • ​Cool-down: 10 minutes of stretching

Day 6: Flexibility & Balance

  • ​​​Activity: 45 minutes of Yoga or Pilates

Day 7: Active Rest

  • ​​​Activity: Choose any light activity that you enjoy​

This is just a framework. Feel free to modify it to better suit your needs and preferences.

The important thing is to ensure you're consistently working out, targeting different muscle groups and fitness aspects, and getting enough rest.

3 Things To Remember When Following a Workout Routine:

📅 Make it a priority:

Add your workout as an appointment to your calendar. A non-negotiable, absolutely important, can't-miss-it kind of appointment.

It would be great if it is at the same time every day. If not, choose what fits your schedule the best.

✈️ Travel-proof your workout routine:

As a high-powered professional, there'll be times when your home is essentially a hotel room or a plane.

This isn't a barrier, but an opportunity to get creative with your workout.

Pack your resistance bands or a jump rope - they're light and don't take up much space. Check with your hotel if they have a gym, even if it's small.

Use hotel furniture for bodyweight exercises. Or roll out a towel on the floor and get in a quick yoga session. Just as you wouldn’t miss an important meeting, don’t skip your exercise.

💡 And here's a sneaky tip: if you're on a conference call and mainly listening in, try some squats or resistance band exercises. Your colleagues won't know, and your body will thank you.

Nutrition & Hydration

Working out at home comes with its unique set of challenges - one of them being proximity to the pantry or fridge.

It's too easy to grab a quick snack between your work and workout schedules.

And then, a quick snack can easily turn into frequent snacking, leading you astray from your fitness goals.

No amount of squats or push-ups can outrun a bad diet. A Ferrari needs top-quality fuel to perform, and so does your body.

Your pre-workout meal should be a mix of proteins and carbohydrates to give you sustained energy throughout your workout. A protein shake with a banana or some Greek yogurt with berries are great options. 🍒 🍌

Post-workout, focus on replenishing the energy you've expended and aiding muscle recovery.

A great option to do so is Au Bon Bone Broth. This collagen-rich elixir not only tastes like a dessert but also works wonders to support your body from the inside out. Sip on this delicious drink in the morning or evening for optimal rejuvenation and support.

🚰 Another challenge comes is drinking enough water. When you're exercising, you're losing water through sweat, and this needs to be replenished.

While it's easy to remember to drink water throughout the day when you're out and about, it can be overlooked while you're at home, particularly when you're engrossed in work.

So download an app that reminds you to drink water regularly or get a water bottle that you fill up in the morning and aim to finish by the end of the day.

Staying Motivated

Without the bustling atmosphere of a gym or the accountability of a personal trainer, motivation to stay fit can run a little low sometimes. 🥴

🙌 Here are some practical tips to help you stay motivated and committed to your home workout routine:

  • Create your space: Designate a specific area in your house as your 'workout zone'. This physical boundary can help mentally prepare you for your workout and keep distractions at bay.
  • Set realistic goals: Aim for achievable targets. Trying to go from zero to hero overnight can often lead to disappointment and demotivation.
  • Track progress: Use a journal or an app to record your workouts and progress. Seeing improvements, no matter how small, can boost your motivation.
  • Be patient: Changes won't happen overnight. Remember, it's a marathon, not a sprint.
  • Community support: Join an online fitness group. Sharing experiences, challenges, and successes can be hugely motivating.
  • Celebrate small wins: Completed your workout for the day? Great! Managed to do one more rep than yesterday? Fantastic! Celebrate these small victories, they add up.
  • Listen to your body: Some days you may not feel up to it, and that's okay. Don't push yourself to the point of exhaustion or injury.
  • Remember your why: Keep reminding yourself why you started this journey. Whether it's to feel healthier, improve endurance, or just a moment of self-care on a busy day - your reason can motivate you to keep going.

Final Thoughts

Getting started with fitness at home may seem a bit daunting, especially when you're juggling a multitude of responsibilities.

But it's not about perfecting each pose or breaking records with each workout. It's about taking that first step, and then another, and then another... until you're comfortably striding along the path of fitness.

And guess what?

You've already taken the first step by reading this blog. You've got the knowledge, now it's time to put it into practice.

🏡 🤸🏻‍♀️ Start by creating a space in your home for your workouts. Then, try incorporating just one workout into your schedule this week. Just one. You can build from there.

Before you go, remember that this journey is uniquely yours. Don't compare it to anyone else's. You're doing this for yourself, for your health, for your wellbeing.

Welcome to your new fitness lifestyle - right from the comfort of your home! Let's do this! 😉👊

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