How to Create your At Home Workout
At-home workouts became much more popular thanks to the lockdowns during the COVID 19 pandemic. And the online community stepped up to create resources to support us in meeting our goals. Today, an online search for ‘at home workout’ generates thousands of results.
The key to creating a sustainable at-home workout involves understanding three major things:
Plan: What kinds of workout would you realistically do at home, on a regular basis? What does your body need at this time? How much time do you have to commit?
Space: What space can you dedicate for this purpose?
Equipment: What equipment do you have and / or need to acquire to accomplish these workouts?
Plan
While developing your plan, consider some of the current trends in at-home workouts today:
Short Duration HIIT
Short duration, high intensity training has, and will continue to trend for a number of reasons. It’s a time saver. It can often be done anywhere. It can be done with little or no equipment. It's a mood booster. (For those who don’t enjoy exercise) it's over quickly. And perhaps most important, it is highly effective at improving insulin sensitivity, creating weight loss, improving cardiovascular health, and changing body composition (think: less fat, more muscle). Short duration HIIT training has also been shown to slow functional aging, and is currently being studied for its effect on reducing cognitive decline in aging populations. Durations as short as five to ten minutes can have a profound impact.
Functional Movement
Functional movement has been around a long time, but feels much more relevant in the post COVID, WFH world. Practicing functional exercise, movements that use our muscles more consistently with natural patterns, is an anecdote to the pain and tension we feel from muscle imbalances associated with long days at a desk. Think: instead of sitting in a leg press machine and repeatedly moving the bar up and down, grab a dumbbell and do a seat of goblet squats; get down on the floor and practice a Turkish get-up; or find a sturdy wall and do a set of lateral med ball throws.
Full body core training
While there is value in traditional core exercises like the bridge, the plank, and deadbugs, full body core moves are showing up more in our fitness routines- for good reason. Like functional movements, full body core training recruits more muscles and strengthens healthy movement patterns, which better equips our bodies to respond in real life situations. Examples of full body core moves include squats and deadlifts, pallof presses, half kneeling around-the-worlds, and woodchops.
VR workouts
Virtual workouts are not necessarily new, as companies like Nordic Track and Peloton have been using screens to transport their members to faraway places, and virtual workout classes have been around for years. But as VR tech has improved, its foray into the fitness world is taking on new levels. If you have the resources to invest in a VR set, this is an exciting new trend, especially for those that don’t enjoy traditional exercise.
Companies like Supernatural offer high intensity exercise, yoga/flow, stretching and even meditation VR classes that put you in environments that promise you will ‘hit targets, feel the burn, and have so much fun you'll forget you're working out’. And reminiscent of the old WII tennis, the Beat Saber VR game uses popular music and constant movement to increase your heart rate and burn calories without even thinking.
There are also numerous apps and online videos available, that make finding the perfect at-home workouts easy.
Once you create your plan, you can focus on your space and equipment.
Space
A good workout space doesn’t necessarily have to be large. Some things to consider:
Flooring:
Solid flooring is important for stability. Exercising on high pile carpet, or rugs that may slip under your feet, can create instability and increase your risk of injury. Stick with wood, laminant, tile or cement flooring and use a non slip mat for any floor work.
Size:
Find a space you can comfortably move around in. This can be as small as a 4’X4’ area of your bedroom, or as large as your garage, depending on the movements you have planned.
Mirrors:
Mirrors are a great way to monitor your form during exercise. If possible, keep a full length mirror available.
Environment:
Other things you may want to consider when creating a workout space include privacy/freedom from interruptions, temperature control, sound proofing (if disturbing family members is a concern), durability of the floor or walls (if wall throws or ball slamming is a part of your workouts), ceiling height for jumping rope), etc.
Equipment
While there are many options for workouts without equipment, I recommend having certain pieces around to create a well equipped, DIY home gym.
Resistance bands: These sets are inexpensive, incredibly versatile, store easily, and travel well. I like the kinds that include handles, ankle straps, and a door jamb attachment. If you can get just one piece of equipment, a set of light, medium, and heavy resistance bands is my go to home gym staple.
Jump ropes: A good jump rope is an essential part of a good home gym. It’s great for cardiovascular fitness, speed and agility, and helps maintain strong, healthy bones. Jump ropes require little space to store, and travel well.
Dumbbells: You do not need a full set, just a light, medium, and heavy-for-you set will do.
Kettlebells: Another versatile piece of equipment, the kettlebell, can be used for strength, functional fitness, and cardio/power moves. In a pinch, a dumbbell can be used for a kettlebell. But if you have the space and money, a light, medium, and heavier KB are great to have available.
Stability Ball: The stability ball is highly underrated and underused, and a great tool for core, balance, and stability work. This inexpensive piece of equipment can be used as a workout bench for a variety of strength training moves, such as a dumbbell chest press, adding a core element to an otherwise one dimensional exercise. The con; it takes up more space.
Mat: An anti-slip yoga mat is a must have for exercises that are kneeling, or lying on the floor.
Exercise equipment can be expensive. If resources are tight, check local resale options, online marketplaces, garage sales, and used sporting good stores near you.
If all of this sounds overwhelming, and finding / creating your own at-home workout becomes too much of a challenge, consider hiring a local certified personal trainer to come to your home and help you develop a personalized plan. Investing in one or a few sessions can help you maximize your results by ensuring you have a program that works for you.
The following is an example of an at-home workout you can do with minimal equipment in just 5, 10, or 15 minutes, and incorporates HIIT, functional, and full body core movements.
(Important: Before starting any new exercise program, please see your physician or other health care provider for a full physical evaluation and clearance for physical activity.)
5/10/15 Minute Full Body HIIT Workout
Equipment Needed:
Jump Rope
Dumbbells
Kettlebell*
Med ball*
*optional
Complete each section with little to no rest, as tolerated
Jump rope - 45 seconds to one minute
Alternating reverse lunges with dumbbell bicep curls - 10 ea side
Burpees - 10 reps
Kettlebell or dumbbell deadlifts - 12-16 reps
Mountain climbers - 45 seconds
REST - 1 minute (or finish here for five minute HIIT)
Medicine ball (or dumbbell) woodchops - 10 ea side
Half kneeling around the world - 8-10 ea side
Goblet squats - 10-12 reps
Jumping Jacks - 45 seconds to one minute
Bear Crawls - up and back X 5 reps
REST - 1 minute (or finish here for ten minute HIIT)
Skaters - 10 ea side
Pushups (knees or toes) - 10 reps
Kettlebell (or dumbbell) swings - 45 seconds
Renegade Rows (knees or toes) - 10 ea side
Jump rope - 45 sec to one minute
REST!
Resources:
Short duration, high intensity exercise lowers all cause mortality
HIIT training and wt loss, cardiovascular benefits
The 5/10/15
Fuel, Energize, Unwind - on Your Time