For some people, going to the gym to work out is a must, but others find that the convenience of working out at home helps them stick with a consistent routine. There are many perks to at-home exercise—and, depending on the fitness equipment you decide to purchase, it can offer a tremendous cost savings (no gym membership!). Thinking about starting your own home gym regimen? These tips will help you get started with an at-home fitness routine that works for you and your living space.
People exercising.
Finding the Right Activewear & Gear
A successful home workout starts with the right athletic gear and equipment, plus activewear that’s functional and comfortable. Here are a few essentials that can make a big difference:
- Athletic shoes: check out our guide to finding the perfect pair.
- Workout pants: no matter the type of exercise, your pants need to move with you, stay in place and be comfortable. Our guide to the best yoga pants is a great place to start.
- Sports bras: the best sports bras support you completely and don’t pull, pinch, poke or slide out of position.
Looking for some inspiration for your workout wardrobe? Browse our curated collections of favorite workout looks for men and women.
Warming Up
Warming up ensures a more comfortable workout and reduces the chances of an injury.(1) Take at least five minutes to warm up, especially before aerobic activity. Getting your blood flowing sends oxygen to your muscles while increasing your heart rate and core body temperature.
Bodyweight Workouts
If you’re just starting your fitness journey or have limited space, exercises that use your own weight for resistance are ideal. Bodyweight exercises can provide an excellent cardio and strength workout, and they don’t require any equipment.(2) Plus, they can be easily tailored to your current fitness level. Popular bodyweight exercises include:
- Sit-ups to target your abs and core.
- Planks to strengthen your core and target deep abdominal muscles (this exercise is easier on your neck and spine than a crunch machine).
- Push-ups to build arm and back muscles and engage your entire core.
- Pull-ups to strengthen arm, back and shoulder muscles while improving your grip strength.
- Single-leg squats to strengthen and tone your legs and glutes while also engaging your core and improving your balance.
Looking to increase your heart rate and burn more calories? Jump squats, walking lunges, stair climbing and running in place are all effective aerobic workouts you can do at home. A circuit-training method—performing a certain number of reps of one exercise and then moving immediately to the next one—is an efficient way to tackle bodyweight workouts.
High-Intensity Interval Training (HIIT)
HIIT workouts vary in speed and intensity, and they’re an efficient way to get a full-body workout in a relatively short time period.(3) These workouts can be done with your own weight or with fitness equipment. HIIT includes several reps that alternate short bursts of maximum effort with slower, easier recovery periods. For example:
- On a stationary bike, pedal with high resistance as fast as possible for 30 seconds, then switch to slow, easy cycling with lower resistance for several minutes.
- On a run, alternate between an easy jog for several minutes and a full-out sprint for 15-30 seconds.
Because of the intensity, it’s important to keep the following in mind:
- Be sure you’re thoroughly warmed up before any HIIT workout.
- Don’t do a HIIT workout if you’re injured.
- Consult your doctor before beginning a HIIT activity if you have heart disease or other health concerns.
A person meditates. A person holds a yoga pose.
Cooling Down
Cooling down after your workout allows your heart rate and blood pressure to gradually return to their normal resting state. Adding stretching and a consistent cool-down regimen may also help prevent soreness and improve your recovery time between workouts. A stretching-focused yoga routine can provide an ideal cooldown. (Here’s some inspiration for what to wear to yoga!)
Workout Recovery Tools
If you experience sore muscles and knots, foam rollers and massage guns can help. These tools are designed for self-myofascial release (the fascia is the layer of tissue that connects your muscle groups).
Foam rollers and massage guns can:
- Help you recover from exercise.
- Release tight muscle groups and sensitive trigger points in your fascia.
- Relieve pain and reduce soreness.
- Significantly increase your flexibility and range of motion when paired with stretching.
- Provide some of the same myofascial release you’d get from a professional massage.
Fitness-Tracking Gadgets
Wristband fitness trackers are one of the most cost-effective investments for anyone wanting to improve their physical fitness and overall wellness. Depending on the model you choose, a fitness tracker can: - Help you set personalized goals.
- Monitor and illustrate your progress.
- Motivate you to exercise every day.
- Track your steps.
- Monitor your heart rate.
- Track calorie intake and calories burned.
- Help you make healthy food choices.
- Monitor your sleep quantity and quality.
People using equipment to exercise.
Home Gym Equipment
Choosing the right fitness equipment depends on your exercise preferences, available floor space and budget.
The Best Home Fitness Equipment
From small and simple workout gear to larger specialized equipment, here are some of the most popular at-home fitness items:
- Yoga mat (check out these tips on choosing the right one for you.)
- Jump rope
- Resistance bands
- Adjustable dumbbells
- Kettlebells
- Pull-up bar
- Barbell set
- Weight bench
- Squat rack
- Treadmill
- Elliptical machine
- Rowing machine
- Stationary bike
Fitness Apps & Virtual Classes
Many people are dropping their gym memberships in favor of at-home workout apps and virtual classes. There are a wide range of options for all budgets, so there’s something for everyone. Fitness apps and virtual classes allow you to:
- Stream classes on demand from your phone or smart TV.
- Work out whenever you like.
- Create tailored workouts for your fitness level and interests.
- Enjoy the benefits of a personal trainer in your own home.
Smart Home Gyms
Smart home gyms bring interactive studio classes and training sessions into your home, along with instructors who provide plenty of expertise and motivation. Depending on whether you opt for a stationary bike, a treadmill or an exercise mirror, a smart home gym machine’s features and benefits will likely include: - Large, high-resolution display screens.
- Convenient, easy-to-use touchscreen controls.
- Built-in cameras.
- A variety of workouts, including resistance, cardio, HIIT and full-body training.
Since smart home gyms can be pricey—running from $2,000 to $3,000 or more—it’s important to make an informed purchase. Ask a friend or family member with a smart home gym if they’d recommend their system and if you can do a test workout on theirs. And take advantage of free-trial periods (many companies offer 90 days) to be sure your new smart home gym is everything you need it to be.
If you’re ready to say goodbye to crowded locker rooms, stressful commutes and long equipment wait times, an at-home fitness routine may be just what you’re looking for. When you have the right gear and the latest technology, working out at home can be just as effective and inspiring as a gym session or studio class.
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