Home Fitnesss Workouts

Everyone wants to get into shape. But many people can’t afford to get a gym membership. Luckily, there are plenty of ways to get into shape from home!

First, to successfully get in shape and lose some weight, you’re going to have to prepare yourself mentally.  This means regular workouts of some kind.  Later in this post, we’ll discuss some great ideas for at home fat burning workouts.  Included in your program should be some kind of support system.  This could be a workout buddy or buddies or simply setting some goals and putting together a workout schedule.  I find it best to put together quarterly, then monthly and weekly workouts and goals.  You need plan your workouts.  This means how time you will devote to each workout and what exercises you will complete. Don’t quit even if you have a setback. Stick to your plan and readjust your goals if you fall a little short.

As you put together your plan, be aware that you will need little space and it helps to have a few inexpensive pieces of equipment. Although many workouts can be completed without equipment, I find that having something like a stationary bike or treadmill (both can be purchased used at tremendous discounts compared to new equipment you find at sporting-goods stores.  If you’re on a budget, consider buying a selection of dumbbells. Women should start with a pair of 2- or 3-pound weights, while men should opt for 5- or 10-pound weights. The weights can be used for more than lifting.  Also consider the use of light weights to be strapped to your feet or ankles. You can also buy adjustable dumbbells, which work by adding or removing metal disks.

Regardless of your fitness level, you should warm up before each workout.  Examples of good warm-up routines include 10-12 push-ups, 20 sit-ups, 10 burpees and 30 jumping jacks. I know a personal trainer who has his clients run or march in place for 3-4 minutes. Additionally, it’s a good idea to complete some gentle streches.  Hamstrings, calve muscles, back and hips should all be streched.

Following are a few Cardio exercises you can do at home:

A) Mountain Climb Exercise

This exercise works the entire body, but especially your legs.

Start by getting on all fours, with your hands directly below your shoulders and head up or at least looking straight at the ground.
Do not lock your elbows or knees; keep them both slightly bent, and stay on the toes.
Bring one knee forward to your chest and then repeat rapidly while alternating each knee to the chest.
Try doing 25 of each leg alterations at first. Then add more according to your fitness level.  Eventually complete 1 minute’s worth and then move to 2 minutes.

B) Climbing stairs

Stair Climbing is a great aerobic and strength training exercise

If you have stairs at home or right near your home, use them to get your heart rate up while toning the lower half. If you have two sets of stairs, use them both. If you don’t have stairs, use a step stool. Try doing each of these variations for five minutes to work multiple muscle groups.

The basic One-Step Climb- Climb your stairs like you would everyday.
Two-Step Climb- Skip a step when climbing your stairs (this wouldn’t work with a step stool), concentrating on your hamstrings and gluts.
Side Step Climb- Climb the stairs side ways, working on your inner and outer thighs.
Backwards One-Step Climb-Turn around so your climbing the stairs backwards, focusing on the quadriceps.
To really get your heart “pumping,” bend your elbows and thrust your arms back and forth on each step (thrust the arm opposite the leading leg)

C) Stationary bike

If your budget allows, find a used stationary bike for under $150.  I recommend asking at a local gym if they have any older bikes from a “spin class.” You shouldn’t relax on the bike.  Instead work yourself into a good sweat while watch television.  This is a great way to pass 30 – 60 minutes. Stationary pedaling is a great low-impact cardio exercise which is preferable for athletes with pre-existing knee injuries that find running and jumping rope too painful.

D) Jump roping

Once you’re ready to increase your workout intensity, add jump roping. Few at home exercises build up cardiovascular endurance and leg strength like jumping rope! You’ll find your daily walks or other cardiovascular exercises become easier if you supplement your training with rope jumping. A quality jump rope is very affordable at less than $10.

E) Calisthenics

These exercises will likely take a partner to complete regularly.  The fact is, it’s not easy to complete a workout regimen that includes calisthenic exercises like the ones discussed below.  The good news is that these exercises don’t require much equipment and if properly completed will increase your heart rate. It is recommended to create some kind of circuit, where you can easily alternate from one exercise and muscle group to another.  You will know you’re working hard when break into a sweat. A sample 10-minute circuit could include the following:

0:00-1:00 Jog in place (warm-up)
1:00-2:00 Squats
2:00-3:00 Jumping jacks
3:00-4:00 Push ups
4:00-5:00 Lunges
5:00-6:00 Chair dips
7:00-8:00 High-knee jog
8:00-9:00 Crunches
9:00-10:00 Jog in place (cool-down)

Each of the above exercises can be done solo, with friends or in some kind of group.  These exercises are best for indoors when the weather isn’t suitable for biking, hikes or jogging.

In order to reduce the chance of injury and soreness, Work slowly and smoothly through the entire range of the muscles during your workouts. Lower weights in a slow, controlled manner and don’t “lock” (fully straighten) your knees or elbows when they are involved in an exercise.  This will put excess stress on the joint itself.

In our future post, we’ll discuss strength training exercises that can be done at home