If you find yourself always running out of time to get to the gym, at-home workouts allow you to squeeze fitness into even the busiest of schedules. Plus, one of Hollywood's top trainers, Gunnar Peterson, says exercising at home also cuts down on travel time to and from the gym, which translates to more time for a proper workout.
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Peterson, who's personal training roster includes Jennifer Lopez, Kendall Jenner, Kate Beckinsale and the Los Angeles Lakers, tells LIVESTRONG that having a go-to at-home workout also helps you get more sleep if you train in the morning and more productivity during the day if you train in the evening.
So, the question, says Peterson, is can you compartmentalize your life so that when you're working out, you don't step out to empty the dishwasher or walk the dog? "Although, the dog walking thing could be considered as a warm-up or cool-down, depending on when you fit it in and how energetic you dog is," he says.
Peterson's Top 3 Tips for At-Home Workouts
Working out at home has a lot of advantages. But before you move the couch and get to work, there are a few things Peterson wants you to consider:
- Have a plan. Take 10 minutes the night before and map out (in broad strokes or in detail, depending on your personality) what you want to get done during the day.
- Put the phone away. Turn your phone to airplane mode. This is your time.
- Move with music. Choose music over TV, says Peterson. "Music keeps you moving, but TV encourages 'stop and stare,' which you will rationalize as a break between exercises," he says.
Gunnar Peterson's Full-Body At-Home Workout
Ready to sculpt and strengthen your entire body? Here's Peterson's go-to at-home full-body workout. Complete 10 to 20 reps of each, and when 20 no longer challenges you, increase resistance or reps.
1. Dumbbell Squat: Stand with your feet a little wider than shoulder-width apart. With a dumbbell in each hand and arms at your side, squat down until your thighs are parallel to the floor. Pause and stand back up.
2. Push-Ups: Start lying facedown on the floor, hands about two to three inches wider than your shoulders. Press yourself up into a plank, and then lower back down.
3. Pull-Ups: Stand under the pull-up bar and grab the bar with palms facing out. While gripping the bar, lift your body off the floor. Pull yourself to the top of the bar (chin level with the bar). Pause, and then lower your body back down. Modify the movement by using an assisted pull-up machine. (Alternate: High row with resistance band attached to an anchor like a door hinge.)
4. Planks (30 to 60 seconds): Get into a push-up position. Bend your elbows and rest your forearms on the floor. Flex your feet, with your toes on the floor. Your body should be a few inches off the floor in a straight line.
5. Overhead Press: Hold either a barbell or dumbbells. Make sure your feet are about shoulder-width apart. Put the dumbbells close to each shoulder, palms facing forward. Press the dumbbells up, extending overhead and lower back to the starting position.
6. Dumbbell Lateral Lunge: Stand and hold one dumbbell in each hand, with your arms at your side. Step out to the right. Make sure your right knee is flexed so that you lower your hip and body until your knee and hip are at a 90-degree angle. Straighten your right hip and knee and bring your foot back into a hip-width stance. Do the same number of reps on each side.
7. Standing Banded Rotations: Using a band that's anchored to a wall or stable piece of equipment, place the band at chest height. Stand with the right side of your body facing the band. Reach across your body and grab the handle with your left hand, then put your right hand on top of the left hand. Make sure arms are out in front of you, and then rotate your body (at the abs) away from the band. Rotate until your shoulders are facing away from the anchor point. Return to the starting position.
8. Bench Dips: Sit on a bench or a sturdy chair and place your hands on either side of your hips so that your palms are resting on the bench and your fingers hang over the edge. Keep your feet together and your knees bent while you move your butt off the bench. Lower your hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms, pause and repeat.