5 Steps to Creating the Best at Home Workout

by Amber Jiang

In the United States, 60.8 million people have some type of gym membership. Annual gym memberships can range from $158 to $1,330 per year.

Two University of California, Berkley students found that annual members, on average, attend fewer than 4.5 times per month.

What if you could meet your fitness goals at home without going to a gym? You can. Start planning your personalized gym with the best at home workout today.

5 Steps for the Best at Home Workout

Have you decided to create a workout routine to do at home? Here are some steps to help you make the best home workout tailored to your time, space, and fitness goals.

1. Develop Your Work Out Plan

Your exercise plan should include a variety of exercises. Cardio or aerobic exercises increase your heart rate and breathing. Anaerobic exercises work on building muscle strength.

You may wish to start your work out with some cardio to get your body warmed up. It is recommended that you finish with cardio movements as well. Plan on doing your work out 2 to 3 times a week.

Here is a sample cardio plan:

  • Jump squats, mountain climbers, and high knees
  • Start with one and do it for 20 seconds at full intensity
  • Rest for 60 seconds
  • Repeat the same exercise 3 or 4 times
  • Or, you can rotate between the 3 different exercises.

You may change it up on different days and walk or run for 15 to 30 minutes. Another option is to walk on the treadmill for 30 to 45 minutes.

2. Basic Bodyweight Exercises

These exercises use your body weight to perform the exercises without other equipment. This provides a total-body workout. Exercises include:

  • Squatting
  • Lunging
  • Pulling
  • Pushing
  • Pressing
  • Rotating
  • Planking
  • Push-ups
  • Glute bridges
  • High knee raises
  • Jumping jacks
  • Burpees
  • Mountain climbers

These movement patterns reflect how our bodies move each day. These exercises can increase your heart rate which is great for your heart. You also increase core strength and balance.

It is important that you look online at videos to learn the proper way to do these exercises. Find out how long you should hold a pose or how many times you should do the exercise.

The term reps means how many repetitions of the exercise. Sets refers to the number of time you do the exercise.

There are many ways to adapt these exercises if you are not ready to do them full out. Online sites show lower level options for exercises. If you focus on doing the exercise the correct way, even if it means holding on to something, you will benefit.

Many body-weight exercises require pulling. You can buy pulling gym rings that can be installed to provide the resistance you need.

3. Create a Circuit Work Out

Many people find circuit-style workouts more fun. You move from one activity to the next which decreases the boredom factor.

Make a list of your favorite activities. Then put them in order. You may want to alternate cardio and anaerobic exercises or harder and easier.

Do each exercise for a certain time frame or the number of repetitions. Then rest for a certain time and then move to the next activity. Repeat the circuit until you reach your total work out time goal.

Here is a sample circuit to give you ideas:

  • Squats for 45 seconds
  • 15-second rest
  • Alternating lateral lunges for 45 seconds
  • 15-second rest
  • Jumping jacks or burpees for 45 seconds
  • 15-second rest
  • Push-ups for 45 seconds
  • 15-second rest
  • Glute bridges for 45 seconds
  • 15-second rest
  • Repeat 3 times

Remember to drink plenty of water before, during, and after your workout. You need to keep your body well hydrated.

4. Muscle Building Exercises

All the exercises discussed build muscle strength. These anaerobic exercises focus more directly on muscle strength.

Push-ups. Many of us have difficulty doing a full push-up.

Start by doing elevated push-ups. Put your hands on a kitchen counter or other stable raised surface.

Hands should be placed outside the width of your shoulders so your elbows are at right angles. Feet should be back so your body is at an angle.

Keeping your body flat, slowly lower your face to the counter. Slowly push back up to the starting position.

Try doing sets of 5 with a brief break between. Do 3 reps. Over time, choose lower surfaces until you can do them on the ground.

One Arm Row. This exercise works your back, shoulders, and arms. Focus on full extension and full retraction or pulling back of the arm.

It is important to perform the exercise the right way with proper resistance. Using too much resistance can cause improper movement of joints and muscles. This can negate your efforts or even cause injury.

Resistance bands can be used for this exercise. Wrap the resistance band around a stable vertical object.

Stand with your arm at full extension, palm down, holding the band in one hand. Keep feet shoulder-width apart, knees slightly bent, and spine in a neutral position.

Without moving your body, pull your elbow to your side turning palm toward the center of your body. As you pull, squeeze your back muscles and your triceps (muscles on the back of your upper arm).

Then extend your arm fully to the starting position. Be sure that you extend it with effort. Don’t just let it go as this will take away half of the exercise work.

Start with sets of 3 on each arm and do 3 to 5 reps.

5. Core Strength Exercises

Working on strengthening your abdomen, chest, back, hips, knees, and feet increases balance. As you get older, this becomes very important for decreasing fall injuries. Core strength is essential for all sports as well.

Examples of core exercises include:

Pilates. Here are 4 exercises to strengthen your abdomen, hips, shoulders, and back muscles:

  • Swan
  • Sidekick
  • Double leg stretch prep
  • Leg pull

Repeat exercised 3 times each week.

Balance board. These exercises help improve balance, equilibrium, and stability.

Start by holding onto a stable surface and step onto the board. Stand with your feet shoulder-width apart and knees slightly bent. First work on maintaining balance on the board for 2 minutes.

As you improve, try rocking side to side and front and back. Then, over time increase your speed and time spent on the balance board.

Are You Ready to Outfit Your Personal Home Gym?

You have come to the right place. We offer a wide variety of equipment that will provide the best at home workout.

We offer a downloadable instruction manual with all equipment. This will create an optimal workout with a decreased risk of injury.

You will find products for:

  • Strength training
  • Balance training
  • Yoga, Pilates, and Barre
  • Recovery and Therapy

Skip the crowded gym, membership fees, and sweat sharing. Set a schedule that suits you. Contact us now to answer questions and begin building your home workout experience.

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