The Fitness Zone

“The ‘At Home Workout’ Revolution Part 2: Effective Strategies for Exercising at Home”

Feb 12, 2024 | by Steve Irwin

In the pursuit of a healthier lifestyle, the ‘At-Home Workout’ Revolution continues to gain momentum. In the first part of our series, we explored the essentials of building a budget-friendly home gym. 

Now, in Part 2, we delve deeper into the effective strategies for integrating workouts seamlessly into your daily routine. 

From planning your workout week around work, family life, and relaxation to handling missed sessions, involving family members or neighbours, and seeking professional guidance at home, we’ve got you covered with these helpful tips!

Tip #1: Planning Your Workout Week

Balancing Act: Work, Family, and Me Time

One of the challenges of working out at home is finding the right balance between your professional life, family responsibilities, and personal relaxation. Planning your workout week strategically can make all the difference.

A. Time Blocking:

  • Identify Peak Energy Times: Schedule your workouts during the times you feel most energetic. For some, it’s early mornings, while others may prefer evenings.
  • Work Calendar Integration: Block out your workout times on your work calendar to avoid scheduling conflicts.

B. Family Involvement:

  • Family Meeting: Discuss your workout schedule with your family to ensure everyone is on the same page. Solicit their input and consider incorporating their preferences when planning.
  • Family Workouts: Plan family workouts on weekends or select days. This fosters a healthy lifestyle for everyone.

C. Relaxation and Recovery:

  • Rest Days: Incorporate rest days into your workout week for recovery. These days are crucial for preventing burnout and promoting overall well-being.
  • Mindful Relaxation: Use relaxation techniques such as meditation or light stretching during ‘me time.’

D. Flexibility:

  • Be Adaptable: Life is unpredictable, and plans may change. Have a backup plan or be ready to shift your workout to another time or day.
Tip #2: What to Do If You Miss a Workout at Home

Bouncing Back from a Missed Session

Missing a workout is normal and doesn’t mean you’ve derailed your progress. The key is to handle it positively and get back on track.

A. Acceptance:

  • No Guilt: Life happens, and missing a workout is not a failure. Accept it without guilt or self-judgement.
  • Reflect, Don’t Dwell: Reflect on the reason you missed the session but avoid dwelling on it. Learn from the experience.

B. Adjust Your Schedule:

  • Reschedule, Don’t Skip: If possible, reschedule the missed workout to another time during the week. This maintains consistency.
  • Extended Session: Consider extending your next workout slightly to make up for the missed time.

C. Modify Your Goals:

  • Be Realistic: Adjust your weekly goals based on the missed session. Avoid trying to compensate by pushing too hard, which can lead to overtraining.

D. Stay Positive:

  • Positive Reinforcement: Focus on the progress you’ve made and the consistency you’ve maintained overall. One missed session won’t undo your hard work.
Tip #3: Including Partners, Kids, and Neighbours

Turning Workouts into Family and Community Affairs

Working out becomes even more enjoyable when shared with loved ones or neighbours. Here are some creative ways to involve others in your at-home fitness routine.

A. Family Bonding:

  • Family Workouts: Include your spouse and kids in simple, fun workouts. This could be a weekend yoga session, a quick circuit, or a dance party.
  • Outdoor Activities: Incorporate outdoor activities like biking, hiking, or playing sports with family members.

B. Neighbors and Friends:

  • Community Workouts: Organise small workout sessions with neighbours or friends. It could be a weekly jogging group or a weekend boot camp in a shared space.

C. Partner Challenges:

  • Friendly Competitions: Create friendly workout challenges with your spouse or neighbour. It could be a step-count challenge, a push-up competition, or a joint fitness goal.

D. Education and Support:

  • Fitness Knowledge Sharing: If someone in your circle is more experienced, seek their advice. Exchange workout tips and knowledge to enhance each other’s fitness journeys.
Tip #4: Seeking Professional Guidance at Home

Personal Trainers at Your Doorstep

While home workouts offer flexibility and convenience, sometimes you may crave professional guidance. Several personal trainers now offer at-home services, bringing expertise and personalised training to your doorstep.

A. Finding the Right Trainer:

  • Credentials: Look for certified trainers with relevant qualifications and experience.
  • Specialisations: Consider trainers who specialise in your fitness goals, whether it’s weight loss, strength training, or flexibility.

B. Tailored Programs:

  • Personalised Workouts: A personal trainer can design workouts tailored to your fitness level, goals, and available equipment.
  • Nutritional Guidance: Many trainers offer nutritional advice to complement your workout routine.

C. Motivation and Accountability:

  • Regular Check-Ins: Trainers provide accountability by scheduling regular check-ins and progress assessments.
  • Motivational Support: Having a professional to motivate you can make a significant difference, especially on challenging days.

D. Cost Considerations:

  • Packages and Discounts: Explore training packages or group sessions to make the cost more manageable.
  • Trial Sessions: Many trainers offer trial sessions to help you determine if their style aligns with your preferences.
Bonus Tip – 12-Minute “Micro Workout” for Weight Loss

This 12-minute micro workout is designed to maximise calorie burn and boost metabolism using minimal equipment from your at-home gym setup.

Equipment Needed:

Adjustable Dumbbells

Kettlebell

Squat Rack with Bench

Olympic Barbell

Weight Plates

Warm-Up (2 minutes):

Jog in place: 1 minute

Arm circles: 30 seconds forward, 30 seconds backward

Workout Circuit (10 minutes):

Perform each exercise for 30 seconds, followed by a 15-second rest. Complete the circuit twice.

Goblet Squats (Using Kettlebell):

Hold the kettlebell close to your chest.

Stand with feet shoulder-width apart.

Lower into a squat position, keeping your chest up.

Push through your heels to return to the starting position.

Dumbbell Thrusters:

Hold a dumbbell in each hand at shoulder height.

Squat down, then explosively push through your heels to stand, pressing the dumbbells overhead.

Lower the dumbbells back to shoulder height and repeat.

Kettlebell Swings:

Hold the kettlebell with both hands between your legs.

Hinge at the hips, then explosively swing the kettlebell to chest level.

Control the swing as it descends.

Mountain Climbers:

Start in a plank position.

Drive one knee towards your chest, then quickly switch legs.

Keep your core engaged and maintain a steady pace.

Bench Step-Ups (Using Dumbbells):

Hold a dumbbell in each hand at your sides.

Step onto the bench with one foot, driving through your heel.

Bring the other foot up to meet it, then step back down.

Alternate legs for the duration of the set.

Barbell Deadlifts:

Stand with feet hip-width apart, barbell in front of you.

Bend at the hips and knees, keeping your back flat.

Grab the bar with an overhand grip and lift by extending your hips and knees.

Cool Down (2 minutes):

Deep breathing and stretching exercises for all major muscle groups.

Notes:

  • Use challenging weights that allow you to maintain proper form throughout each exercise.
  • Focus on explosive movements to elevate your heart rate and maximise calorie burn.
  • Take advantage of the short rest periods to transition quickly between exercises and keep the intensity high.
  • Listen to your body and adjust the workout intensity as needed to suit your fitness level and goals.
Conclusion

The ‘At-Home Workout’ Revolution is not just about transforming your physical space but also about implementing effective strategies to ensure success. By planning your workout week thoughtfully, handling missed sessions positively, involving loved ones and neighbours, and seeking professional guidance when needed, you’ll find that achieving your fitness goals from the comfort of your home is both feasible and enjoyable.

Remember, the key to a sustainable fitness routine is adaptability. Life is full of surprises, and being flexible with your approach will keep you on the path to success. Whether you’re tackling family-friendly workouts, creating a community fitness group, or bringing in a personal trainer, the journey to a healthier you is as unique as you are. Embrace the evolution of your ‘At-Home Workout’ Revolution and watch as it becomes a fulfilling and integral part of your lifestyle.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

Steve Irwin

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.

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