How to Get Home Workout Results
Written By: Taylor Rao
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In the post-pandemic world, many people have realized they not only enjoy –but actually prefer –doing certain activities from home. From working a 9-to-5 to working out, these two essential parts of your daily routine can be done in your own space in a flexible, effective way.
Working out at home can be viewed as a more convenient option for many, especially for those who don’t have a schedule that makes it easy to reserve a studio-style fitness class in advance. Additionally, home workouts help you vary the type of exercise you’re doing and can be more cost-effective than joining a gym that charges a flat monthly fee no matter how frequently (or infrequently) you go.
But just because you can work out from home, it doesn’t mean you will always be able to do it to the best of your ability unless you have a plan in place. Here are some tips to ensure you will achieve workout results from home.
Make a schedule, and stick to it
Even when you’re not heading out the door to get to a specific gym class at a specific time, you can treat your home workout schedule the same to make sure you stay consistent and check it off your to-do list every day. First, set a realistic goal for yourself –how many days a week would you like to work out? And, for how long each day?
According to the Center for Disease Control and Prevention (CDC), it’s recommended for most adults to get 150 minutes of physical activity each week. If you want to start there, it breaks down to five times per week for 30 minutes per day –which is an achievable starting point once you commit to it and get in the habit.
While setting a workout-per-week goal is important, sticking to that routine can be made even easier if you block out exactly which time of day you want to get that sweat sesh in. Whether it’s getting up first thing in the morning and rolling out your yoga mat or hopping on the peloton as soon as your laptop closes for the day, you will be more likely to get the results you want when you make it a habit with a date and time attached to it.
Designate a workout area
With more activities happening at home, it can become overwhelming to delineate different spaces for each activity. You might not be able to get zen for a yoga class if you’re spreading out a mat on your kitchen floor, for example. So instead, think about making creative use of your indoor space and keeping your at-home workouts to just one location within the house.
Many of us don’t have a finished basement or a room in the house completely dedicated to fitness –and that’s OK. However, if you can store your workout equipment and pledge to work out in the same area every time, it can help mentally prepare you for the workout and push you closer and closer to making it a habit.
Some people might prefer to leave their equipment out as a visual reminder to get it done each day, or if you’re working out in a multipurpose space like a bedroom or living room, simply save some room in a nearby closet to store your mats, weights or other equipment so once the workout is done, it can be out of sight and out of mind until the next day.
Find a workout you (actually) like
Listen, nobody wants to do something they simply just…don’t like to do. So if you’re following a fitfluencer that doesn’t fit your vibe or tuning into a pilates class that you regret signing up for, you’re never going to be able to muster the motivation to keep it up. Before you hop into a home workout routine, do your research. Browse the web or social media to see what types of classes are trending, and what the benefits are for each type of workout you see.
Maybe you know some friends or colleagues who like to work out at home –ask them what they do, what type of equipment they use and how they like it. You can find workouts that are tailored to the exact type of workout you like to do and the body parts or fitness goals you want to target.
Do a virtual workout with a friend
Speaking of friends –one way to hold yourself accountable and ensure you will get results from working out at home is to designate a fitness buddy who you can join in on classes with like through the Peleton, or simply create a schedule between the two of you where you work out at the same time, chat before or after and frequently check-in with one another.
The goal with this tactic is to have someone else in your corner cheering you on, especially on the days when you aren’t really feeling it. Not only will you hold yourself accountable, but you will also be that same type of motivator to your friend who you won’t want to let down.
Don’t be afraid to switch it up
Since you do have the freedom to find the at-home workout that works for you (as mentioned above), you also can continue to explore your options along the way and have a handful of different exercises you can pick from to keep things fresh and your morale high. If you are able to, use those targeted fitness goals and create some sort of calendar or schedule for what areas of the body you work out and when you can match up different types of exercises for each day you plan to break a sweat.
Get outside!
Working out from home does not have to be confined to the interior of your living space. Even during the winter months, an at-home workout could include a bundled-up, brisk walk or jog around your neighborhood solo, with your pet or even with a friend or neighbor.
When you wear a fitness tracker like a FitBit or Apple Watch, you can also record workouts that don’t feel like workouts at all –like shoveling snow, doing yard work, or stacking firewood. If you have the opportunity to move your body outdoors, it can benefit your physical and mental health to get some fresh air and take in the sights nearby while getting your heart rate up.
Stock your fridge and pantry with healthy essentials
There’s nothing that can negate a good sweat sesh faster than opening up the refrigerator or pantry and scarfing down something unhealthy to curb your appetite. Many of us are guilty of snacking more often while spending days working from home, so stock up on foods packed with protein, healthy fats, and plenty of greens to keep your energy high pre and post-workout.
If you can layer nutritional goals with your new at-home fitness goals, you’re likely to see home workout results faster and improve your motivation to stick with it for the long haul. Pair your virtual pilates class with a smoothie as a reward for getting it done. Or, get creative with how you hydrate and pack a pitcher of water with fresh cucumber, lemon, or mint for added flavor. When you’re in a consistent routine, you will want to make sure you’re staying hydrated and eating nourishing meals that help your body recover in between workouts.
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