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There's no better time to hit the gym - unless, of course, there's no time at all! With our increasingly crowded and overloaded schedules, spending a few hours at the gym every night can sometimes feel like a huge luxury. Fortunately, designing a set of exercises that can be done at home isn't too difficult, especially if you invest in some quality equipment and take advantage of all available resources. Plus, when you're done, you're only a few feet away from the couch!
Here's how to do it.
1.Make your workouts more effective.
Chances are, if you're reading an article about how to exercise at home, you don't have much free time. Most people choose to experience at home because they like the convenience. After all, when you add up the time spent packing, getting to and from the gym, showering, and getting dressed, you're spending a total of two hours or more. It can feel overwhelming when you're already juggling an evening of meetings with a room full of kids. When your schedule is tight, it's best to work smart, not longer. For example, combining high-intensity interval training with 15 minutes of cardio may be better for your health than an hour on a treadmill. When strength training is needed, try working multiple muscle groups at once, such as dumbbell squats or lunges.
2.Invest in some select equipment
Machines can help you work a range of different muscles and also reduce wear and tear on joints and ligaments. This doesn't mean you have to shell out for a full home gym or hybrid exercise machine to reap the benefits of working out at home. But investing in something cheap can work a range of muscle groups that are hard to develop with just push-ups and sit-ups. Philadelphia-based personal trainer Ed Gallo says there are several specific ways to increase flexibility in your training. "Dumbbells, resistance bands, Swiss balls, and TRX suspension trainers are some of the easy-to-store devices that provide hundreds of fat-burning and muscle-building exercises."
3.Create a plan that works for you.
The body is beautiful and varied, which is part of the reason why it's hard to offer a simple workout regimen that will guarantee results. An important part of your plan should be to examine what you need, what you want, and what works. We often think of exercise as torture, but if you're unmotivated or exhausted while exercising, chances are you're not doing your best. First, take a look at what you're currently doing each week - is it helping you maintain your weight and figure? External factors also play a role. If you're a neat person, exercising in a messy playroom can be distracting (but thankfully, you can crouch down and pick up your toys). Arrange your space and routine according to your personality. Gallo agrees: "Find a well-lit room, a few feet around, turn on your favorite music, and move on to the better, stronger, healthier you!"
4.Bring everyday life together.
Warm-ups, cardio, strength training, and cooling down exercises are basic components of good exercise, but the exercises you fall into each category shouldn't be a set rule. Over time, your body will get tired of the same movements, so be sure to rotate those that feel too simple or trite. Some you probably haven't heard of? How about a squat? A jackknife or a goblet squat?
5.Any other questions? Seek professional help.
The Internet is not just for funny cat photos. Many professional instructors and trainers are generous with audio sessions ranging from street dancing to parkour training. Of course, if you call your professional, you can get a more personalized workout. A lot of personal trainers are happy to meet at your house - and no, you don't have to make as much money as Beyonce to afford it. Coaching is a great resource when you're not sure where or when to start. Add all the money you've saved to your gym membership (plus boot camp classes, post-workout shakes, trendy workout clothes) and you'll have a lot of extra cash!
6.Pick a BP smartwatch.
No matter your fitness level or activity preference, BP can cover you. Our range of activity trackers and smartwatches help you track your activity, then save, plan and share your progress with others. By helping you move a little more each day, you can beat yesterday with equipment suited to your activity level and the exercise you enjoy. Shop and compare here!