If you cannot get to the gym more often than you would like, your home can substitute. An open living room, some chairs and a doorway can make great exercise equipment if you know how to use them. The key to success in any fitness program is consistency, whether you are at the gym or performing your home-based workout.
Step 1
Perform bodyweight exercises; they are easy and require no equipment. Bodyweight exercises are some of the most effective components of any fitness program. Exercises like pushups, situps, leg raises, squats, lunges and pullups can get you fit if you do them on a regular basis.
Step 2
Use a chair. You can use an armchair to do exercises like dips and legs raises. Dips help build and tone your triceps muscles, and leg raises tone your lower abdominals, quadriceps and upper thighs. A chair serves as a great stability item when you are doing stretches, and it can be used to elevate your feet during a pushup, letting you hit your lower chest harder.
Step 3
Workout with resistance bands. They work much like dumbbells but are less cumbersome and much safer to use around the house. Resistance bands can be used around chairs or doors knobs -- for rows and pulling exercises -- or as standalone equipment. Resistance bands are available in different tensions. Lighter tension is typically used for flexibility and weaker muscles; heavy tension is used to build muscle mass.
Step 4
Use the Internet. Being connected to the Web gives you access to a vast number of fitness-related resources. Visit websites that host video workouts from both professionals and amateurs. You can find almost any exercise program online and workout to it in the privacy of your home. Find a program that you like or experiment with a variety to see which one you enjoy the most.
Tips and Warnings
- Write down your workouts and log how much time you spend exercising. Keeping a journal is a great way to see your progress and fine-tune your program. Workout with a family member, a roommate or a friend to help you stay motivated.
- Clear your workout space of anything that can cause you injury. Items such as skateboards, heavy objects overhead or electrical cords should be removed. Stay hydrated during your workouts and keep windows open so that you don't overheat. Never workout or exercise in the kitchen or any space where you are likely to slip or fall.
References
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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