How to Exercise from Home?

by Andy Williams - last updated 26th March 2024

So, maybe you've just started or are in the middle of your weight loss journey, and you've decided it's time to join a gym. However, you've discovered it's not for you. You don't like the gym, or maybe you just don't have the time to go. Perhaps you have other commitments that make it too difficult to get to a gym. So, you've made the choice that you want to exercise from home. But how exactly do you do this effectively?

How to Set Up Your Home Workout Space

The first tip I could give someone wanting to work out effectively from home is to invest a bit of time and love into the space you are going to use. This could be a quiet area with a mat for yoga, a small selection of weights in your bedroom, or a trampoline in the garden. Whatever it may be, giving your home workout space a bit of love will make spending time there more enjoyable and therefore encourage you to complete your home workouts. Here are some tips on setting up your home workout space:

• Choose a Dedicated Space: Select a specific area in your home that will be your workout space. It doesn’t have to be large, but it should be away from high traffic areas to minimize distractions.

• Ensure Adequate Lighting: Good lighting is crucial, especially for early morning or evening workouts. Natural light is best, but if that’s not available, ensure your space is well-lit with bright, artificial lighting.

• Invest in Essential Equipment: Start with basic, versatile equipment like dumbbells, a yoga mat, resistance bands, and a stability ball. As you progress, you can add more specialized equipment based on your fitness goals.

• Keep It Organized: Use storage solutions to keep your workout area tidy. Wall-mounted racks for weights, baskets for yoga mats and foam rollers, and shelves for smaller items can help maintain order and save space.

• Mirror, Mirror on the Wall: If possible, install a large mirror in your workout area. Mirrors are great for checking your form during exercises and can make the space feel larger.

• Sound System: Music can be a powerful motivator. Set up a good sound system or use a portable Bluetooth speaker to play your favorite workout tunes.

• Ventilation and Temperature Control: Ensure your workout space is well-ventilated. A fan or an open window can help keep the air fresh, and an adjustable thermostat or portable heater/air conditioner can keep the temperature comfortable.

• Inspiration Corner: Decorate your space with items that motivate you. This could be inspirational quotes, a vision board, or even photos of your fitness goals.

• Safety First: Make sure your workout area is safe. The floor should be flat and even to prevent trips and falls, and there should be enough space to move around freely without bumping into furniture.

• Flexibility for Various Workouts: Design your space to be versatile enough to accommodate different types of workouts. Consider space for yoga, strength training, cardio, and stretching to keep your routines varied and engaging.

Exercise Equipment on a Budget!

If you are anything like me, and with the current economic crisis, you are watching your budget. I first started with a second-hand set of weights and set up a small bedroom gym. I think in total, it cost me £80, cheaper than one month's membership at Nuffield gym. So, whether you're looking to get weights, a yoga mat, or a running machine, here are some tips on getting equipment on a budget:

• Use What You Have: Start with exercises that require no equipment, like bodyweight workouts (push-ups, squats, lunges, planks). Use household items as improvised equipment – chairs for tricep dips, towels for resistance exercises, or water bottles as weights.

• Online Resources: Leverage free online resources. YouTube channels, fitness blogs, and apps offer extensive libraries of workout routines for all fitness levels and types, from yoga and Pilates to HIIT and strength training.

• Outdoor Activities: Incorporate outdoor activities into your routine. Walking, running, cycling, and bodyweight workouts can be done in your backyard or local park, offering a change of scenery without the cost.

• Track Progress Manually: Use a notebook or free apps to track your workouts, progress, and goals. Monitoring improvements in your fitness levels can be motivating and doesn't require expensive tech or subscriptions.

• Sales and Second-hand Buys: If you do decide to purchase equipment, look out for sales, use discount codes, or buy second-hand. Many websites and local classified ads offer gently used fitness gear at a fraction of the cost. Facebook Marketplace is an incredible place and always has fitness equipment going cheap or being given away.

• Library Resources: Check out your local library for workout DVDs or books that offer exercise routines. Many libraries also provide access to digital resources and subscriptions for free.

• Set Clear Goals: Having clear, achievable fitness goals can help you stay on track without needing to spend money on personal trainers or specialized programs. Focus on consistency and gradual progress.

Benefits of Exercising at Home

If you've decided that the gym isn't right for you and you're excited at the thought of exercising from home, there are lots of benefits to doing so. And here are just a few:

• Cost-Effective: Exercising from home eliminates the need for expensive gym memberships, travel costs, and buying gym-specific attire. You can utilize online resources, apps, and minimal equipment for a comprehensive workout.

• Flexible Schedule: Home workouts can be done at any time that suits you, removing the constraints of gym hours or class schedules. This flexibility makes it easier to maintain consistency in your exercise routine.

• Personalised Environment: At home, you control the workout environment. You can set the temperature, choose your music, and work out without the distractions or discomforts that might come from a public gym setting.

• No Commute Time: By eliminating the need to travel to and from a gym, you save time, making it easier to fit exercise into a busy schedule. This can also reduce the stress associated with rushing to make it to a class or find parking.

• Privacy and Comfort: For beginners or those self-conscious about exercising in public, the privacy of working out at home can be a significant advantage. It allows you to focus on your workout without feeling judged or compared to others.

• Versatility of Workouts: With a plethora of online classes, apps, and resources, you can easily switch up your workout routine to prevent boredom and address various fitness goals, from yoga and Pilates to high-intensity interval training (HIIT) and strength training.

• Family Inclusion: Home workouts can involve family members, encouraging a healthy lifestyle for everyone and creating an opportunity for bonding over shared activities.

• No Equipment Necessary: Many effective workouts don't require any equipment at all or use common household items, making it easy to get started without significant investment.

Creating a Balanced Home Exercise Plan

Just because you're not hitting the gym and having appointments with a personal trainer doesn't mean it's not important to create a balanced home exercise plan. 

A balanced routine ensures that you are addressing all aspects of fitness. In my journey, I started with walking and jogging. I also used basic weights in my bedroom. I tried to incorporate yoga, which I fell in love with, and now callisthenics. 

The beauty of exercising from home is that I can change up and do anything I want for variety. A balanced home exercise plan will also help with injury prevention. Making sure you're not focusing solely on one type of exercise or muscle group, as this can lead to an imbalance. A balanced plan will help prevent this by equally distributing the workload across different body parts and making sure you're incorporating rest days for recovery. 

There are lots of mental health benefits to having a variety in your exercise routine. Different types of exercise can have various positive effects on your mental well-being, such as reducing stress or alleviating symptoms of depression. Having a balanced exercise plan and a mix of varieties keeps routines engaging and can help sustain motivation over time.

No-Equipment Workouts

So, I am currently following a programme called callisthenics for beginners. And what jumped out to me was the appeal of having no equipment and being able to do this exercise anywhere and everywhere, whether you're at home in the bedroom, or you decide to go round to the park on a summer's day, workouts with no equipment are effective, achievable, and cheap. 

We are so lucky to live in a world where YouTube was invented. I don't think there is a muscle group you cannot work without equipment. From walking, running, bodyweight exercises, yoga, Pilates, all of this is achievable with comprehensive, in-depth lessons on YouTube from the comfort of your own home.

Incorporating Cardio into Your Home Exercise

Sometimes when people hear the word cardio, it can be followed up with a large sigh. But cardio doesn't necessarily mean running until your knees hurt, and you have to lay in bed for two days. 

Cardio can be something as simple as a walk with a podcast, going up and down the stairs a few times, or even just sitting down and standing up over and over again from the sofa if that's what gets the heart rate up. Utilise online resources, especially YouTube, to find home cardio exercise routines.

Staying Motivated Without the Gym Atmosphere

One slight problem I had at the beginning of my weight loss journey whilst exercising from home was motivating myself to get up and do it. 

Once you're in the car, driving to the gym, you've passed the point of no return. However, getting your ass off the sofa to go to whatever your space is where you carry out your workouts can sometimes be surprisingly difficult. 

So, here are some tips on how to stay motivated without the gym atmosphere:

• Set Clear Goals: Define specific, measurable, achievable, relevant, and time-bound (SMART) goals for your fitness journey. Knowing what you're working towards can keep you focused and motivated.

• Schedule Your Workouts: Treat your home workouts like important appointments. Schedule them into your day and stick to these times as you would with any other critical activity.

• Find a Workout Buddy: Partner with a friend or family member who has similar fitness goals. Even if you're not physically together, you can share plans, check in on each other's progress, and hold each other accountable. There seems to be a lot of power in not wanting to let someone else down. While I don't recommend you do your fitness journey for anyone else, it can sometimes be good to have another person hold you to account.

• Mix It Up: Variety is key to staying engaged. Rotate your workout routine to include different types of exercises such as strength training, cardio, yoga, or Pilates. This not only prevents boredom but also ensures a well-rounded fitness regime. I found this quite a lot on my journey. And from one month to the other, I would be doing different exercises. In December, I was running a lot; in January, it was a lot of weights, and this month I'm enjoying callisthenics and yoga. There is no issue in changing things to reenergize your routine. The boredom plateau does exist!

• Use Technology: Take advantage of online workout classes, fitness apps, and virtual challenges. These resources can offer the structure of a gym class and the community aspect of a gym environment. And the best thing about this is a lot of them are free. I think it would be impossible to complete every workout routine on YouTube. Therefore, ensuring a never-ending supply of free workouts across all different areas to ensure you have a balanced plan.

• Track Your Progress: Keep a workout log, use fitness apps to track your activities, or take progress photos. Seeing improvements over time can be a significant motivator. There are lots of free apps out there you can use to track your progress. Alternatively, just go old school and use a pen and paper.

• Stay Inspired: Follow fitness influencers, join online fitness communities, or read health and fitness magazines to keep your motivation high and learn new workout ideas. I'm a big fan of the magazine Men's Health and gain a lot of inspiration from here. And if you're on TikTok, I hear there is a great guy on there that goes under the name of Uncomfortable Stretch.

• Remember Your Why: Keep in mind the reasons why you started your fitness journey. Whether it's for health, to feel better in your skin, or to have more energy, reminding yourself of these reasons can help you push through the days when motivation is low.

Safety Tips for Home Exercise

I had a couple of close calls myself at the beginning of my journey whilst doing bench presses in the bedroom. So, I would like to touch on safety tips for people doing home exercise. 

The last thing any of us want is an injury. Why? It will hurt. And two, it can stall your journey. So here are some little tips:

1. Create a Safe Space: Ensure your workout area is clear of obstacles and hazards. You'll need enough space to move freely without the risk of tripping over furniture or stepping on objects.

2. Use Proper Equipment: If using exercise equipment, make sure it is in good condition and properly set up. If you're buying used equipment, check it thoroughly before using it.

3. Warm-Up and Cool Down: Begin each workout session with a warm-up to prepare your body for exercise and reduce the risk of injury. Finish with a cool-down to help your body recover and reduce muscle stiffness.

4. Wear Appropriate Clothing: Choose comfortable, breathable workout clothes and appropriate footwear to support your feet and ankles, even if exercising indoors.

5. Stay Hydrated: Keep water nearby and drink regularly before, during, and after your workout to prevent dehydration.

6. Listen to Your Body: Pay attention to your body's signals. If you feel pain or discomfort beyond the normal muscle fatigue, stop immediately to avoid injury.

7. Learn Proper Technique: Incorrect form can lead to injuries. Use online resources, workout apps, or virtual trainers to learn the correct technique for each exercise. This has to be one of the biggest advantages of working out from home. No one's watching you. You have the time to take it slow and practice proper technique.

8. Limit Distractions: Keep your workout area free from distractions that could cause accidents, such as pets or small children running around.

9. Have a phone nearby: In case of an emergency, it's important to have your phone within reach to call for help.

10. Know Your Limits: Don't push yourself too hard too fast. Gradually increase the intensity and duration of your workouts as your fitness improves.

Emergency Plan: Have a plan in place for emergencies, especially if you're working out alone. Let someone know your workout schedule or share your location with a trusted friend or family member.