How to Get the Best out of a Home Workout

by Zahara Chowdhury

Working out at home is a great option if you need the flexibility around work, children and life in general! Although we tend to link exercise with the gym, outdoor running or a place away from home, you can achieve excellent results within the comfort of your own home. However, sometimes we may find ourselves thinking:

  • I just don’t know what to do at home;
  • I don’t have the right equipment to train at home;
  • I have so many chores to do, working out will just have to wait;
  • I’m too tired in the evenings and mornings are too busy;
  • There are always people around at home, which makes it tricky.

Whilst these are valid reasons and we all know life does get in the way, there are practical solutions for each one. Below we have provided ways in which you can overcome these common hurdles and start getting your home workouts in on a consistent basis!

I just don’t know what to do at home
Having a plan for a home workout can really help you make the most of your time and ensure you are exercising in an effective manner. The Tone & Sculpt app has hundreds of home workouts! They are so easy to follow; with timers and structure, you will love every minute and feel awesome afterwards knowing you’ve got a fab workout in. The app can also schedule and track your workouts so you know when and what you’re training. Before you know it, you’ll be smashing all of your home workouts and seeing excellent results!

I don’t have the right equipment to train at home
You can do a highly effective workout without any equipment. In fact, the majority of the 15 minute workouts and the home workout plans on the app use little to no equipment - rest assured, the Tone & Sculpt team have catered for everyone! However, if you would like to introduce or use equipment in your home workouts, it is useful to have:

  • An exercise mat
  • A set of dumbbells (moderate weight)
  • Resistance bands
  • A kettlebell or two! (moderate weight)
  • A skipping rope
  • Access to a chair for those pesky step ups!

And that’s it! There will be some workouts where you can add these in; equally, you won’t be lost without the equipment either. As long as you are in good health and feeling up to it, your body is all the equipment you need!

I have so many chores to do, working out will just have to wait
Of course, 'life chores' can have a major impact on our work-life balance and sometimes our workouts are the first thing to go. As much as general housework, food shopping and life admin can increase our NEAT (Non-exercise activity thermogenesis: basically everything we do that involves some form of movement, from taking the stairs to loading the washing machine!) you will feel so much better for making the time to workout. You may not be able to get to the gym, but even a 15 minute workout from the Tone & Sculpt app, or one of the challenges can take less time than it does to vacuum! Remember, you can make exercise fit around you. Just like you may schedule chores into your weekly routine, schedule workouts in too. There are 3 and 5 day options on the home workout plan and once it becomes a habit, it will be ingrained in your routine! Try doing a workout before you clean the house and that way you only need to take one shower...super time efficient!

I’m too tired in the evenings and mornings are too busy
We’ve all been there: waking up exhausted or wanting to just ‘Netflix and chill’ in the evenings. However, if anything, exercise will give you the energy to help prevent feelings of lethargy and exhaustion. It is so easy to get distracted by ‘stuff’ at home; why not set out your exercise mat and workout gear the night before if you plan on working out in the morning, or just before you leave for work so you know to get it done once you get home! Sometimes, the easiest way to incorporate a workout is to transition straight into it from your commute home or when you wake up in the mornings - less thinking and more time to feel great about yourself! It can also help to change into your workout gear before you leave work or college - no excuses!

There are always people around at home, which makes it tricky
Easy solution: get them to workout with you! Home workouts can be so accessible and with adaptations for every exercise, everyone can join in! Remember, exercise doesn’t need to last hours - it’s about being active and healthy so that you feel happy. We can all carve out 15 minutes and all you need is some space big enough to wave your arms and legs around. If you have children and they’re hanging off you, use them as your dumbbells (within reason and safely, of course!) or get them to join in! You’re setting a fantastic example by encouraging them to take care of their minds and bodies from a young age - and within the comfort of their home environment! Equally, if you’re a student living with others, I’m sure they’ll want to join in or won’t mind you using a small area to get your workout in. Plus, we all know it will make you more productive!

Exercise at a gym might not always be an option - with the busy lives we lead now, it’s no surprise we find it difficult to find the time to get to the gym or the class we want to go to. But, the tips above, the home workouts on the Tone & Sculpt app along with a few bits of equipment can make a home workout just as good as a gym one! Please share any other home workout tips you have with the community below, we love helping each and everyone one of you feel the best you can be!