It’s undeniably a strange world we live in right now as we are expected to do everything from home. We work from home, buy our groceries from home, and a lot of us even workout from home. With gyms being closed or lock down being a fact we face new struggles and staying active can seem like an impossibility. But don’t be sorry, all you probably need is a little push in the right direction to get that motivation going!
Some people find it a lot easier to work out in the comfort of their living room, while others lack the motivation a gym environment would bring. Regardless if you need help to get going or you’re just looking for tips to spice up your routine, we’ve gathered a few tips that will make you a true pro when it comes to home workouts.
The beauty of home workouts is that you hardly need any equipment – your own body is more than enough to get a good sweat. Body weight workouts are probably the most common to do at home. Jumping squats, burpees and push-ups will most likely get your heart rate up and muscles pumping even without any extra weight.
However, if you want an extra challenge – minibands, a yoga mat and a kettlebell are great equipment to level up your workout.
If you don’t want to go all out fancy, a backpack with a couple of filled water bottles inside will work just as fine!
Contrary to popular belief you don’t need a whole basement, or empty room to start your home workout career. If you find a spot big enough for your yoga mat – you’re good to go.
How do I start?
Coming up with your own workouts can be hard, so this is the time to be creative.
There are countless ways to structure your session. Count reps and sets, set a timer and perform certain exercises for 45 seconds each, see how long it will take you to perform 100 of a given exercise, or work with time under tension by performing every exercise slower than usual to really feel that burn. When it comes to planning a workout, google is your best friend. There are basically unlimited workout ideas out there, but the vocabulary is sometimes hard to understand. We’ve broken down the most common ways to structure a workout to hopefully give you some ideas and help understand all the acronyms you can run across when looking for inspiration.
Circuits are great if you want to get a lot of work done in a short amount of time, and can be done in endless variations. Pick five exercises and do them for one minute each, repeat five times with one minute rest in between the rounds and voila! You just made yourself a 30 minute efficient workout session!
Minute 1: Exercise A
Minute 2: Exercise B
Minute 3: Exercise C
Minute 4: Exercise D
Minute 5: Exercise E
Rest for 1 minute, and repeat five times.
EMOM is short for “every minute, on the minute”. During an EMOM workout you give yourself a time window to perform a certain amount of exercises and repeat for 10-15 minutes. If you finish before the time window runs out, you get to rest until the next time period starts. The idea is that the more intensity you put in (i.e. the faster you’re done) the more rest you get. This can come off as a little confusing, so let us walk you through an example.
Let’s say you’ll give yourself a time window of one minute to complete
5 of exercise A
5 of exercise B
5 of exercise C
If you’re done with all exercises before one minute has passed, you get to rest until minute two starts, and you perform the same exercises again. Do this for 10-15 minutes, depending on how hard it is. Ideally, you will get more tired the longer you go, and the exercises will take longer to finish each round, thus, there will be less rest time the longer you go.
This is as simple as it gets. Set a number of exercises, like a 100 air squats for example, and see how long it takes to complete. Challenge yourself by trying to do it a little bit faster next time.
Amrap is short for As Many Reps As Possible. The idea is pretty self explanatory. Pick a number of exercises and reps for each exercise. I.e. 10 of exercise A, 15 of exercise B and so on. Set a timer, anything from 10 to 30 minutes, and then repeat the exercises as many times as you can during the given time period. This is truly a killer.
Good ole’ reps and sets
Why complicate things? Sometimes you just want to get old school with it and do 10x4 of your favorite exercises. And you know what? It’s worked for ages, and it will work just as well in the gym as in your living room.
Yoga and stretch
If weights and high intensity sessions are not your cup of tea, use that yoga mat for what it’s really meant for. There is no better feeling than giving yourself time to relax and unwind, and what better way than giving your body a good stretch or relaxing yoga session? There are tons of great yoga and stretch sessions on youtube that you can follow. And remember, time invested in yourself is time well spent.
Make a plan
Just like everything else in life it’s a lot easier to get your workout done if you make a plan. Plan your workouts and plan your rest days. Routines are even more important when working (and working out) from home. So, plan your sessions in advance, that way it takes less effort to actually get it done.
Track your progress
Most importantly – remember to track your progress! With minimal equipment it can be hard, but oh so important. Everything gets more fun when you see progress, so make sure to track your time, weight or number of reps to help stay motivated!
Need a head start? Check out this home workout program by our founder, and personal trainer Gustaf Ollas. It’s a great one!