Working out at home? Easier than you think

Hey there, time traveller!
This article was published 10/11/2020 (1852 days ago), so information in it may no longer be current.

With additional restrictions recently imposed on gyms and COVID numbers rising sharply, some are taking their fitness home for the first time.

While many would prefer a gym, here’s a silver lining — over the last eight months I’ve learned that it’s absolutely possible to maintain and improve fitness at home with limited space and equipment.
Below, I’ll offer some basic advice to help you succeed.

Get creative with your space

You don’t need a lot of equipment or space to train at home. Maybe you’ve only used your couch to Netflix and chill. Now it’s essential for split squats with the back leg elevated, dips, push-ups and more.

Try using this approach throughout your home, with safety always top of mind. Don’t try to bench press on a rickety wooden stool, for example. But stairs are great for step-ups and weighted carries. Water jugs can be used for dead lifts, biceps curls and shoulder presses. That backpack in your closet? Put it on, fill it with books and do some squats or walking laps around the house.

Is it the same as training at your gym? No. But it’s still movement, and that’s what counts.

As a trainer who has watched a client squat with a spare tire on his back in an online Zoom class, I can assure you that you can stay fit at home if you really want to.

Use your body weight

Most people don’t have a squat rack and barbell sitting in the living room for a rainy day or pandemic. And with many people training at home, fitness equipment is difficult to source.

The sweaty truth is that you can use your body weight for a phenomenal workout. Squats, lunges, push-ups and burpees (lie face down on the floor, rise to standing, jump and clap overhead) are just a few examples of simple movements that are incredibly effective, especially if you move quickly to add a little intensity.

A simple workout of unloaded squats and burpees can challenge your muscular endurance and aerobic fitness no matter how fit you are. For folks who are just getting started, calisthenics are a great way to develop body awareness and safely begin a new exercise routine. YouTube is full of video demonstrations.

Just do something

If you’re training at home, the most important thing to consider is consistency. It’s very easy to get distracted by work, the TV, the dog, increased child-care responsibilities, et cetera. Set a time and commit to doing something physical every day. Head outside for a walk or a run or even plan five minutes of burpees in the living room with the kids.

The goal is to just do something. The reward will be more mental clarity, more energy, and maintained or improved health and fitness. Remember, something physical is better than nothing.

Stay positive

Your mindset matters. This difficult time presents an opportunity to challenge yourself in new ways.

One of our favorite reminders for clients who are facing down a tough workout is this:

“You can do hard things.”

Set your mind and get moving.
 
Crystal Kirby-Peloquin is the owner of 204 Lifestyle and CrossFit 204. Email her at crystal@crossfit204.com