If you’re looking to get in shape, finding the time or motivation to go to a gym can be challenging. But if you don’t have access to a gym or simply don’t like going there, that doesn’t mean you can’t work out effectively at home. You can create an effective home gym with equipment like indoor cycles, a treadmill, and some creativity. Here’s how:
Dumbbells and kettlebells
Dumbbells and kettlebells are great tools to help you achieve a fit physique. You can use them to build strength and muscle and lose weight. Dumbbells are great for working the arms, shoulders, chest and back. They come in different weights so that you can increase resistance as your strength increases. To get a full-body workout with dumbbells, do the following exercises:
- Squats: 10 reps x 3 sets; rest 30 seconds between each set
- Military press: 8 reps x 2 sets; rest 90 seconds between each set
- Bench press: 8 reps x 2 sets; rest 90 seconds between each set
You can use this exercise machine for cardio, weight loss, muscle building, balance and endurance. It’s also great for maintaining cardiovascular health.
You’ll want to set up your bike in a comfortable place. This is where you’ll be spending a lot of time, so make sure it’s somewhere where you can get away from the rest of the house for a few minutes and focus on yourself.
You’ll also want to make sure it fits your body size. A stationary bike may not be adjustable or meant for an average-sized person like you, so keep that in mind when shopping. If possible, go somewhere that lets you try out different models before buying one—this will save money and time.
Once your bike is all set up and ready to go, there are plenty of ways you can use it:
- Workouts: You can do interval training on an indoor cycle by changing up between high gears (be careful.) and low ones; this will help build muscle mass while burning fat simultaneously. You can also cruise along easily if what feels right for today is calming down after work instead of sweating out stress first thing in the morning.
- Recovery: When working out hard during CrossFit or other intense training sessions, taking breaks between sets helps restore energy levels back to normal ranges so they’re ready for more activity down the road. Make sure not to overdo things, though, because injuries might occur without sufficient rest days between workouts, which could sideline someone indefinitely (or worse).
Yoga mat and routine
A yoga mat is a must, and it isn’t just to protect your floor. Yoga mats help you maintain pose balance to focus on other aspects of your workout. They also provide cushioning for your knees and joints—especially helpful if you have joint pain or wear knee braces during workouts.
A yoga routine can be as simple as the sun salutations that are often taught at the beginning of a class. If you’re new to yoga, start there. Sun salutations are an easy way to get comfortable with moving through different poses while paying attention to what’s happening in your body so that you can find modifications when necessary and build up strength over time.
The rowing machine is a great way to build muscle during cardio. It allows your back, shoulders and arms to gain strength while working on your core. You can adjust the resistance of the rowing machine, so it will be easier or more challenging, depending on what you’re looking for. This makes it perfect for beginners and experts alike.
You can get a great workout at home.
You can get a great workout at home. You don’t need to spend much money on equipment or classes, and you can work in the comfort of your own home. You can also do your workout at any time of the day or night, so you’ll never have an excuse for skipping out on exercise again. Plus, building up a home gym can add variety to your workouts.
You’ve probably heard that going to the gym is always better than working out at home because many people can help motivate you with their energy levels by offering suggestions on how best to use each piece of equipment.
Just remember to be safe and have fun.