A lot has been going on lately. It’s been a super overwhelming few weeks with a lot of different emotions. Not so long ago, you were probably still on track with your 2020 health and fitness goals, but if you’ve been feeling somewhat less strong, structured, supported and sexy - you’re not alone!
s the coronavirus outbreak leaves millions of people quarantined or self-isolated at home, non-essential businesses, including gyms and fitness studios, have also been forced to close their doors. Many of us are worried about losing our fitness, along with our mental wellbeing.
Are you working out at home for the first time?
Gyms and exercise studios may have closed their doors, but the possibilities are endless when it comes to getting your sweat on with a home workout plan.
Although finding time for fitness is probably now easier than ever for most people, making the switch to a home workout program is easier said than done! The trick is to focus your energy and attention on the things you can control, rather than worrying about problems outside of your control.
It requires a lot of intrinsic motivation but staying fit and healthy while quarantined or in self-isolation is definitely doable. If you’re not ready to write off your 2020 fitness goals, here are the 6 essential things to know about working out at home.
Is it effective to workout at home?
If you’re used to lifting heavy weights and using all the best equipment at your gym, then the idea of bodyweight workouts and using minimal equipment probably doesn’t get you that excited. You’ve probably had thoughts like:
“How can that possibly be as effective?” and “can I get the same benefits from a quarantine workout that I can get from the gym?
Once you’ve become dependent on loaded barbells to feel like you’re training hard, it can be difficult to believe that using your own body weight is a form of resistance training that can get you super fit and strong.
Yes - it is very effective to workout at home! Providing you are prepared to put in some time and effort, working out at home can be just as effective as a gym workout. In fact, changing up your routine and training style can do wonders for your mind and body; it all comes down to your desire, creativity and motivation.
Keep these benefits of working out at home in the forefront of your mind
How to motivate yourself to workout at home
Are you working out at home, but missing that motivating gym environment? Without relying on a gym or fitness studio to provide the right atmosphere, you may need to get creative. So how do you find and sustain motivation for at-home workouts?
It’s so easy to come up with excuses given the current situation, but there are some simple ways to motivate yourself to workout at home. Here's the first thing you need to do: create a plan and schedule your training in - even if you don’t have much else on your schedule.
And secondly, keep these benefits of working out at home in the forefront of your mind. Better yet - write them down where you can see them each day. On top of saving money, time and fuel on going to the gym, your quarantine workouts can:
- Reduce stress and ease anxiety related to coping with the pandemic
- Have positive effects on your gut microbiome and immune system
- Boost your brain health and cognitive function
- Put you in a better mood and support your mental health
- Balance your energy levels throughout the day
- Improve your sleep
- Reduce the risk of chronic disease
- Slow the process of ageing
- Boost libido and improve your sex life
How will you emerge from your quarantine? Fit, happy and healthy, or tired and out of shape?
How to make a home workout plan
To stay motivated while working out at home, you need a home workout plan. On top of motivation, a plan will also give you a specific strategy for achieving your individual fitness goals. However, before you can devise your plan, it’s essential to be clear on a few things. Let’s clarify:
What are my goals? For example, if your main goal is to get stronger, for example, then you’ll want to focus on resistance training. If you want to improve your cardiovascular fitness and endurance, then this is a great time to pick up a skipping rope or dust off that old treadmill in the garage.
What kind of exercise do I enjoy? No matter what you do, make sure it's something you genuinely enjoy. It’s much harder to make your at-home workouts a habit when they’re something you dread, so the best home workout program is the one you're going to stick with.
Do I have access to any equipment? Equipment can be helpful, but don’t worry - it isn’t necessary! Just take note of anything you do have available to you.
Is it just for me, or something the whole family can enjoy together? There are lots of options if there’s a little person at home who wants to join in.
What’s my schedule? Your plan needs to suit you, so how much time do you have for your at-home workouts? Find the time slots that suit you best and lock in your workout times for the week - but don’t forget to schedule rest and recovery too!
Asking yourself questions like these can help counteract any excuses that might pop up down the track. Once that’s out of the way, it’s always good to know the scientific rules that lead to fitness.
However, you don’t need to learn the fundamentals of exercise program design to get started. This is a great time to seek out fitness professionals, communities and other resources online.
Seek out fitness professionals, communities and other resources online
One of the quickest and easiest ways to start working out at home is through instructor-led videos, and in light of the COVID-19 outbreak, many fitness experts, gyms and studios are doing their part to help us stay in shape.
Most gyms are holding classes online for their members, while some are streaming free workouts for everyone, including non-members. There are also countless free yoga videos available on YouTube, while many yoga studios are live-streaming their classes.
Now is such a great time to check out some of the best apps for home workout plans, but if you’re newer to fitness, starting with an online personal trainer will ensure you’re using correct form and challenging yourself in the right way.
You don’t need lots of fancy equipment
Having no fitness equipment is one of the most common excuses, but you can get a great full-body workout at home with no equipment at all.
Even if you have a small space, no equipment or very little time, there are many great options to help you stay fit during quarantine or self-isolation. Using nothing but your own body is one of the simplest ways to work out at home.
Pushups, tricep dips, planks, toe touches, squats and lunges are just a few examples of the many strength exercises you can do without equipment. At the same time, pilates and yoga are great ways to improve your strength, flexibility and overall fitness, as well as looking after your mental wellbeing while practicing social distancing.
Are you looking for a fast and effective way to torch body fat and boost your athletic performance? HIIT (High-Intensity Interval Training) is also a fantastic at-home workout option you can do with minimal equipment or none at all.
That said, there’s also plenty of simple and affordable equipment that could be worth a small investment. Equipment like yoga mats, foam rollers, dumbbells, resistance bands, kettlebells, and jump ropes could come in handy if you prefer lots of variety in your training.
One way to do this is by investing in a high-quality plant-based protein supplement
Great nutrition, hydration and recovery are still key
Fitness is a package deal that comes with nutrition, hydration, rest and recovery.
But have you noticed? Supermarkets are selling out of pasta and snack foods, but there’s always plenty of fresh fruit and vegetables available! Remember that we need to focus on what we can control, and one of those things is our diet.
It’s now more important than ever to make sure your nutrition is supporting you towards your fitness goals, rather than holding you back. One way to do this is by investing in a high-quality plant-based protein supplement for optimal recovery, as well as organic superfoods to help you stay on top of your micronutrients and support your immune system.
Natural pre-workout blends like Tropeaka Boost can give you the natural energy and stamina to get the most out of working out at home, while Tone BCAA+ supports the metabolic processes involved in reaching your fitness goals.
Drinking more water, in general, will help you feel amazing, but it’s especially important when you’re working out at home. You can also get that next-level hydration and replenishment from coconut water.
2020 is still your year!
This is your year to get in the best shape of your life - right from the comfort of your home! By the time gyms re-open, you’ll either be so confident and creative with your home workouts that you won’t want to sign up again, or you’ll be primed to get even more out of your gym membership.
But for now, focus on what you can control and enjoy working out at home!