Chances are, if you are working from home, you don’t have much space or the same resources as a regular gym. However, that doesn’t mean you need to neglect your fitness goals. Here is a practical guide to get in shape without having to leave the house.
1. Wake Up Early
Starting your day with a workout will set the tone for the rest of your day. Waking up just 15-30 minutes earlier than usual can give you enough time to do a short workout routine.
2. Make a Plan
Planning is important when working out at home. What time of the day do you want to workout? What kind of exercise will you do? How often will you do it? Decide on the answers to these questions and use that information to create a schedule that will help you stay on track.
3. Utilize the Internet
The internet is a great tool when it comes to getting in shape. You can find workout routines, diet plans, and tracking tools all at the click of a button. You can also use social media to access influencers who can provide motivation and advice.
4. Use Household Items
Don’t have any exercise equipment? No problem! You can use everyday items found around the house to get a great workout. Here are some ideas:
Cans of food: Use cans of food as makeshift weights to do arm curls, shoulder presses and more.Chair: Use a chair for tricep dips and elevated push–ups.Stairs: Run up the stairs for a great cardio workout. You can also do step-ups for a leg workout.
5. Don’t Neglect Nutrition
Exercise is only half of the equation when it comes to getting in shape. You also need to pay attention to your diet. Make sure to eat a balanced diet that is rich in fruit, vegetables, and lean proteins. This will help fuel your workouts and give your body the nutrients it needs.
6. Track Your Progress
It’s important to track your progress in order to stay motivated and on the right track. Use an app to track the number of reps and sets you do, or use a journal to write down how you’re feeling before, during and after your workout. This will help you stay accountable and monitor your progress.
By implementing these tips into your daily life, you can easily stay in shape while working from home. With a little bit of discipline and dedication, you can achieve your fitness goals.
What exercises can you do while working from home?
1. Squats – Stand with your feet hip-width apart. Bend your knees and lower your body until your thighs are parallel to the floor. Push up to return to standing.
2. Push-Ups – Place your hands slightly wider than your shoulders and lower your chest to the floor. Push up to return to start position.
3. Standing Bridge – Stand with your feet hip-width apart and press your hips back. Squeeze your glutes and press your shoulders and heels into the ground. Lift your hips until your body forms a straight line from knees to shoulders. Lower back down and repeat.
4. Wall Sit – Place your back against a wall and slide down until your upper legs are parallel to the floor. With your knees bent, hold the position for 30-60 seconds and release.
5. Wall Push-Ups – Place your hands on the wall at shoulder height. Bend your arms and lean into the wall as if you’re doing a traditional push-up. Push away from the wall and return to start.
6. Plank – Get into a push-up position with your arms straight. Rest your weight on your forearms, elbows directly beneath your shoulders. Hold the position for 30-60 seconds, making sure your body forms a straight line from your head to your heels.
7. Jumping Jacks – Stand with your feet hip-width apart. Jump your feet out as you bring your hands above your head. Jump back to start and repeat.
8. Lunge – With one step, bend your knees so that your front shin is perpendicular to the floor and your back knee is close to the floor. Push up to stand and switch legs.
9. Stairs – Walk or run up and down the stairs for a great cardio and strength-building workout.
10. High Knees – Stand tall and drive one knee up at a time for 30 seconds, increasing the speed as you go.
What equipment do I need for exercising at home?
1. Resistance Bands
2. Exercise Mat
3. Dumbbells or Kettlebells (depending on your fitness level and goals)
4. Jump Rope
5. Stability Ball
6. Pull-up/Push-up Bars
7. Foam Roller
8. Medicine Ball
9. Suspension Trainer
10. Exercise Bike or Treadmill (optional)
What exercises can I do at home without equipment?
1. Push-ups
2. Squats
3. Burpees
4. Lunges
5. High knees
6. Mountain climbers
7. Jumping jacks
8. Seated leg raises
9. Jump rope
10. Plank
What type of bodyweight exercises can I do at home?
1. Push-ups
2. Squats
3. Lunges
4. Burpees
5. Step-ups
6. Glute Bridges
7. Planks
8. Mountain Climbers
9. Reverse Lunge
10. Triceps Dips
11. Jumping Jacks
12. Bicycle Crunches
13. Wall Sits
14. Shoulder Press
15. Reverse Crunches
What equipment do I need to do bodyweight exercises at home?
You don’t need any special equipment to do bodyweight exercises at home, simply use your own body weight as resistance. However, some popular items that can make bodyweight exercises more challenging or add variety include: exercise bands, medicine balls, foam rollers, foam blocks, sliders, and stability balls.
