TOO TIRED/ BUSY/ BROKE for the GYM??
That's ok! Luckily there is an abundance of at home workout tricks which make it cheap and convenient to stay in shape.
MOST PEOPLE UNDERACHIEVE ON EFFORT AND OVERACHIEVE ON TIME
What does this mean?
If you ask the average person how long they spend in the gym (or believe they need to spend) to keep fit the standard answer is an hour or more.
Most people believe that bodybuilders train up to 2-3 hrs. a day. Ummmm… maybe some do, but I for one have better things to spend my time on!
The reality is that when you work out effectively and eat a healthy diet, it takes very little time to stay in shape.
High-intensity interval training is a combination of weight training and plyometrics. The average training session is 30 minutes and can be done 3-5 times a week to build muscle and burn those excess calories effectively!
What would this workout look like at home?
Squat Press (15 reps on Bosu ball)
Weighted Split Lunges
15 push-ups (knees down is fine if starting off)
15 chin ups (or whatever you can do)
20 mountain climbers
Exercises should be done back to back (no breaks) and completed three times.
Equipment used in the above routine: Bosu ball, weights (I use anything from 15-25lb) and a pull-up bar.
(Squat Press Minus Bosu Ball)
Top Equipment for Affordable at Home Gym
- Resistance Bands
- 1-3 pairs of dumbbells (weight varies depending on person. A good guide is if you can complete 8-15 reps before muscle failure)
- Medicine Ball
- Pull up Bar
- 1-3 kettlebells (judge weight same as you do with dumbbells)
(Kettle Bell Workout)
High-intensity interval, not your thing?
That's ok! Not everyone is in a place where they are able, or willing, to take on that level of fitness.
There is always something you can do!
When I was 21, and just starting out in life, I couldn't afford a gym membership OR equipment. Fitness is very important to me, and I knew I had to do something, so I began using a kitchen chair to get my sweat on!
"How?" you may ask.
I just pulled a kitchen chair (the taller, the better) up in front of the TV and used it as a platform to step up and down (alternating legs) while I watched my favorite shows.
If the house I was living in had stairs in the living room, I would climb up and down them while listening to the TV instead.
Books in a backpack or a baby in its carrier, are great ways to add weight for an extra challenge!
One of THE buffest men I have ever met told me that his secret was to do 100 pushups and 100 pull-ups every morning (broken into ten sets of 10).
Can everyone do that many? If you are just starting off, then probably not but you may be able to do five sets of 3-5 and work your way up!
Another way to structure your exercise is with mini workouts multiple times a day. Say, for example, you work from home. You could do a quick 15 min plyometrics workout (i.e., jumping jacks, burpees, running in place) in the morning, take a 5-minute break to do push-ups and crunches and then spend 10 minutes in front of the tv in the evening working the legs with resistance bands.
There are a plethora of free exercise videos on YouTube to help with ideas.
Just remember, Where There's a Will There's a Way!!!
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