How To Get Fit At Home & Never Pay For A Gym Again
From pricey memberships to crowds and lines, there are plenty of reasons people are choosing to skip the gym and stay fit in the comfort of their own homes.
And although home workouts are gaining in popularity (not only due to the pandemic but advances in home fitness technology), some people are still skeptical about their effectiveness, while others lack the motivation needed to workout without a gym (or an exercise community).
Fortunately, we’ve got all the answers you need to dispel this myth and start getting your burn on without the commute.
If you want to take control of your fitness, read on to learn everything you should know about how to get fit at home...and never pay for a gym again.
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Despite what the gyms and the workout classes may tell you, there’s no reason people can’t get fit at home, especially if you have a home gym system. Through consistent practice and simple techniques, anyone can achieve their fitness goals at home—and you don’t even need that much room.
Learning how to stay fit at home isn’t complicated, it just takes the right exercises and some motivation. The best way to get fit at home is to find yourself a routine that works for your daily life. Invest in a few staple pieces of equipment such as some dumbbells (also known as free weights), resistance bands (also known as exercise bands), and a yoga mat. Find some online workout classes or programs that you like and set a schedule for yourself to do them throughout the week.
With this in mind, let’s take a look at the best way to execute these practices and get fit at home.
Pro tip: Always warm up before working out and cool down once you’re done to perform at your best. If you’re a beginner or have any limitations, be sure to modify exercises as needed.
Improving your fitness hinges upon two main areas of focus:
Many people avoid aerobic exercise when working out at home because they don’t believe it’s possible without cardio machines. The truth, however, is that an intense cardio workout can be achieved without paying for a gym membership, or buying an expensive treadmill or stationary bike.
An awesome approach to cardiovascular health is High Intensity Interval Training (HIIT for short). HIIT is a structured workout approach that alternates between short bursts of intense exercise and low-intensity recovery periods. This technique is proven to increase endurance, improve heart and lung functioning, and burn calories long after the workout has ended.
People are often too focused on the aesthetic elements of cardio. If they track a certain amount of miles, they’re convinced the workout was effective. But focusing on heart rate and how many calories get burned can yield a higher efficacy. If you’re burning a certain number of active calories and raising your heart rate above 170 bpm, then your workout will be effective.
For an effective at-home cardio workout, try one of these calorie-burning exercises and consider taking a HIIT approach to really push yourself:
- Burpees: One of the best cardiovascular exercises that also challenges many muscle groups, burpees can be modified for any fitness level. Go slowly with little to no momentum or go all-in and add a jump once you reach the top.
- Mountain climbers: Similar to a burpee, mountain climbers engage your shoulders and core but do not require you to stand up. Instead, this repetitive knees-to-chest motion is an excellent physical activity to help you get prepped for workout time.
- Jumping jacks: A classic movement that can be done in place and without any equipment. Progress to a star jump as part of your fitness routine if you’re feeling strong or take it down to a jump-less jack if you’re just getting started on your fitness journey.
- High knees: A fantastic way to increase your heart rate is by performing high knees. This can be done in place or with small movements forward. If you live in an apartment or condo, you can take this cardio exercise further by incorporating the stairs in your building.
- Dancing: Put on your favourite playlist and get your groove on. Dancing is a fun physical activity that helps you burn fat and get moving.
lululemon Studio incorporates these and other movements into our workout classes. Try a latin dance, bootcamp, or kickboxing class to really get your heart pumping.
There’s a myth in the fitness community that you need heavy-duty weights in order to tone muscles and gain strength. While many people prefer training with heavier weights, the idea that they’re essential is simply not true—large amounts of weight are not needed to achieve effective resistance.
Instead, at-home workout exercises can be done with your own body weight and resistance bands to build strength, dumbbells, and kettlebells to build muscle. It’s entirely possible to achieve a total body or targeted workout without filling your home with bulky exercise equipment.
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Resistance refers to any force being placed on the muscles. When your body works against this force, the contractions lead to microtears in muscle fiber. When these microtears heal—along with the help of proteins—the end result is stronger, and more defined muscles.
- Push ups: Also referred to as press ups, there are so many variations and modifications to this movement that keeping things interesting and challenging is no problem. Push ups are a fantastic way to challenge your core and upper body with no equipment needed.
- Squats: Like push ups, squats have a ton of variations to keep you sweating. Start with a basic squat using just your bodyweight, then progress to jump squats, squat jacks, single-leg squats, and weighted squats.
- Lunges: Another exercise with a ton of variations, lunges can be done stationary, walking, in reverse, sideways, jumping, with a twist, and more. You can choose to do them weighted or unweighted.
- Deadlifts: A great lower body exercise, deadlifts are often done with added weight or resistance bands.
- Rows: At-home rows are best executed with bands, free weights, kettlebells, or a barbell. They are a great exercise for the back and shoulders and help to improve posture. Some row variations include: bent-over rows, upright rows, single arm, alternating, and renegade rows.
- Plank: The abdominal muscles can sometimes get neglected during exercise but they’re an important part of an entire body workout—even if you focus on them for just a few minutes. Progress from a basic plank on your elbows, to a high plank position on your palms. Your core will thank you.
Performing these exercises with your own body weight is a great place to start building up your strength. Progressively increasing resistance using resistance bands or weights will build the muscles further. With a combination of more reps and tighter resistance bands, you’ll be able to achieve your desired results without ever stepping foot inside a gym.
You can work on resistance training with lululemon Studio through live strength training classes or 1-on-1 with a certified personal trainer. In these sessions, you get real-time cues, form tips, and the best advice from industry experts to help you improve your technique and performance— all without traditional, clunky exercise equipment.
How To Get Fit At Home With lululemon Studio
lululemon Studio has redesigned at-home fitness, giving you new inspiration for home workout ideas with our connected fitness technology. With a lululemon Studio membership, you’ll get access to over 10,000 live and on-demand classes in 50+ different genres for every fitness level. You’ll have access to yoga, cardio, strength training and more, which will always keep your at-home fitness journey fun and dynamic—whether you have equipment at home or want to strength train without equipment.
Are you ready to get into great shape and reach your best potential with at-home workouts? Start a 30-day free trial with the lululemon Studio app so you can see just how far you can take your at-home fitness.