7 tips on how to get the most out of your home workouts

Home training is a real saviour in these difficult times. Many places are closed or discouraged. It is better to stay at home, which of course means less exercise. But structuring your routine to include one exercise session a day kills loneliness, gets you moving and is good for your mental health.

To make sure you're maximising those at-home workouts, we've put together tips and advice on how to get the most out of your home workouts.

1. Make a home exercise plan and stick to it

Your normal routine when you're at home is probably to eat, look out of the window and find the right programmes on the remote control. A lot of people are homework-oriented, so you don't have to go out for anything else for a long day other than grocery shopping.

But that doesn't mean you can't make a new routine, based on the constraints you face. This is important for your physical and mental health. Consistency and planning are key here. Schedule a specific time in your day when you will be physically active, and stick to that schedule every day. This is how you can instil the healthy habits that put your physical and mental health first.

How far in advance should you plan your home workouts?

It's a good idea to sit down every Sunday and plan your home workouts for the new week. This will help you stay on track during the week, even if your motivation is low. But if you're not that much of a planner, at least take that moment every night and put your home workout on the agenda for the next day. Take the plan seriously and treat each workout as a very important appointment.

2. Create a place for home workouts

Choose a specific place in your home to dedicate to home exercise. Creating a specific place will help you to focus your thoughts on exercise and do it more efficiently.

We don't all live in a house with enough space for a fully equipped home gym, but that doesn't mean you can't set aside a small space for a workout area - even if it's temporary and you 'knock it down' after your workout. It would be more efficient, though, if you could leave the place as it is. It will motivate you to use the space more.

3. Lack of equipment does not hinder home workouts

You don't need the perfect equipment from dumbbells to mats and rubber bands. Just because you may not have the equipment at home doesn't mean you can't get a great workout. Don't underestimate the power of your bodyweight as a training force. There are a huge range of exercises where you can get a decent workout for each of your muscle groups without any extra weight.

But you can also use your imagination and replace the dumbbells with water bottles, a chair for the weight bench and a gymnast's brush. With a bit of ingenuity, you can successfully find most exercise equipment in your home.

4. Wear sports clothes

You might be surprised how something as small as a change of clothes can boost your motivation to exercise. So whenever you're planning to start exercising, be sure to swap your home clothes for workout clothes.

5. Find a workout buddy to track your progress with

If you're planning to exercise at home, but find it hard to fit it into your daily routine, ask a friend for help. Finding a (virtual) workout buddy while you're at home is a fun way to stay motivated. Find a friend or family member who is willing to commit to a consistent workout, and then schedule a regular virtual workout together using Skype, Messenger or Zoom. It's much easier to stick to a workout plan when you have a motivating partner to do it with.

6. Remove the distractions of a home workout

Exercising at home is comfortable and fun, but there are also many distractions. We recommend that you remove all distractions before you start exercising so that you can focus on your 100% exercise routine. Turn off the TV and put your phone on silent, and play your favourite music to keep the rhythm and mood right.

7. Don't forget to stretch

Warming up before a workout and stretching afterwards is probably a regular part of your gym routine. So why should it be any different at home? Stretching is so important for your muscles. Now that you may have a bit more time to train at home, you can dedicate 10 minutes before and after your workout to warming up and stretching your muscles to keep them strong and flexible.

author: Brit Mesipuu