Gym membership is not the best option for some people. Whether the objection is the expense, inconvenience or lack of time, some prefer the convenience of working out at home. Although working out at home requires an initial investment of time, planning and money, the result can be an effective, convenient and low-cost way to get a good workout at home without the cost of the gym.
Step 1
Combine cardiovascular exercise and resistance training. For general health, Mayo Clinic recommends at least 30 minutes of cardio exercise per day, most days of the week and resistance training three times per week. To manage an excessive weight problem, longer and more intensive cardio is required. Full body toning can be accomplished with disciplines such as yoga or pilates or through the use of weights or resistance bands. Building muscle is best accomplished using free weights or home weight machines. Your long-term workout goals and your preferred means of exercise, as well as your available budget for equipment, determines the best combination of exercises for you.
Step 2
Design your cardio workout. Any activity that raises your heart rate is suitable. Choose the type of exercise that you will most enjoy so you will be most likely to stick with it. In addition to using a treadmill if you have one, options include running or walking, swimming, bicycling, dancing, playing organized sports and working out with DVDs. Schedule exercise on your calendar to avoid missing a workout.
Step 3
Plan your resistance training regime. The Mayo Clinic website states that resistance training is an important part of any workout because of the health benefits it offers beyond muscle growth. Determine whether the use of resistance bands, body weight, free weights or a home weight machine best meets your needs and can be accommodated by your available space and resources. Plan a workout that exercises all major muscle groups during the course of the week: shoulders and arms on day one, chest and back on day two, lower body on day three. Perform exercises to work the core abdominal muscles during each session. Always allow a day of rest between resistance training sessions. Schedule these workouts on your calendar.
Step 4
Prepare to begin your new workout regime. Clear the space you will dedicate to exercising and storing your equipment. Purchase all necessary supplies, including weights, DVDs, floor mats and good athletic shoes.
Step 5
Track your progress. You may find that your initial workout plan is too ambitious for your current level of fitness. Reduce the intensity or the length of each session so the experience is challenging but manageable. Alternately, your original plan may not be strenuous enough to challenge you physically. Increase the intensity or duration so you feel tired at the end of the session. Continue to increase the intensity and length of your workouts every few weeks to accommodate your growing strength and endurance.
Tips and Warnings
- As with any new health regime, consult your health care professional before starting.
- Muscle soreness is normal after a workout, but intense, sharp or sudden pain is not. Stop exercising immediately and see your doctor to rule out injury if you experience pain during or following a workout.
Things You'll Need
- Free weights or resistance bands
- Weight bench
- Exercise DVDs
- Athletic shoes
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