Similar to the sweat sessions that take place at the gym, getting a solid workout at home can be effortless some days and feel impossible on others. This is especially true with the mile long emails, and the temptation to dig into the next Netflix episode sitting in your queue. Try some of these simple tips and tricks to strike up some motivation and convenience for your in home routine when no one’s watching:
1. Know your body.
Let’s face it, every person is different so try to work out at the time you have the most energy. If you’re a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along; plan your activities in the afternoon or evening.
2. Make an appointment for yourself.
We are all busy these days. From work to family there is a huge amount of things that take up our time. So make your workout a priority by taking a look at the calendar weekly and block out 30 minutes to an hour for you to complete your workout 3 to 5 times during the week. Keep this appointment like you would any other appointment.
3. Create a Space to Workout.
Designate a place in your home or garage that gives your control of your workouts. Keep equipment organized in this area for easy access and efficiency of use.
4. Invest in Equipment.
Body weight activities are great when you are first starting out a fitness routine, but as time progresses you will find that there great modalities that you can add to increase the intensity of your workout. Some great pieces to get started:
- Dumbbells ; 5 – 15lbs
- Mini Resistance Bands
- Yoga Ball; 45cm – 65cm (depending on your height)
- 9” physio-ball
- Make a plan, work the plan. Have a few go-to workout routines ready to roll. Whether it is an assortment of magazine routines, a DVD library, a downloaded training app or a prescribed routine developed by yourself or a trainer, having a plan will be make it is easier to get it done so you can get on with your day.
No Equipment Needed Workout: 10 – 30 minutes
- Repeat each circuit 1-3x times in a row with minimal rest depending on exercise level.
20 Mountain Climbers
10 Modified burpees
20 Alternating Reverse Lunges
20 Plank Jacks10 Triceps Push-ups
10 Frog Jumps
20 Hip Bridges
20 Sprinter sit-ups
30 second right side plank
30 second left side plank
20 Sumo Squats
20 Jumping Jacks
10 Speed Skaters
30 second wall sit
I am NATABOC certified Athletic Trainer with degree in Kinesiology from Washington State University. I have worked with athletes, aspiring athletes, mothers, fathers, grandparents, and children all to obtain their specific goals for over 18 years. My practice incorporates a balance of strength, stamina and flexibility tailored to the needs of my clients.