Exercise at Home 101 for Home Office Workers and Busy Mums

​There may be a number of reasons you decide you would like to workout at home, especially these days. You probably are keen in the beginning and ready to rock your living room floor, but as the weeks go, you lose your enthusiasm and/or get bored. What do you do then?

In this article, I will discuss three ways for you to get a great workout in at home; one with the equipment you’ve bought, one with ideas on how you can improvise, and one without any equipment at all - only using bodyweight movements. Let's dig in.

1. ​Using Equipment

​The options for buying equipment can be daunting but there’s plenty of kit you can buy online which needn’t cost the earth and don't take up too much space in your home.
 
Dumbbells and kettlebells are both flexible pieces of kit that can sit in a corner when not in use. Keep in mind that whenever you’re using weights, it’s important to be moving safely. If you’re unsure of proper form and technique, you could consider hiring a professional coach to keep an eye on what you’re doing.

This investment can save yourself from getting unnecessarily injured, and make the whole process more enjoyable. It also gives you the accountability and direction that training alone is likely to be missing. 
 
Pull up bars that can be affixed to doorways can solve the major problem of an at-home workout: the challenge of training your back muscles. However, if you’re renting, do be careful that it doesn’t leave a mark or you may have your landlord to deal with! 
 
Foam rollers can be kept in cupboards or under the bed when not in use and can be used to great effect when you’re feeling stiff and sore.

You can also purchase a swiss ball, medicine balls and resistance bands for budget friendly and effective exercise equipment solutions.

2. ​Improvised Equipment

Reluctant to buy equipment to use at home? You can do plenty with what you already have if you get a little creative. A word of warning, always consult a professional on how to set these up though, so you don't cause any harm for yourself.
 
Filling carrier bags or rucksacks with water bottles or tins can be a good improvised weight for deadlifts, farmer’s walks, odd object carries or even adding an extra challenge to your daily walk. 
 
If you’re using water bottles in place of weights, know that 1 litre is the equivalent to 1 kilo in weights. And it might be a good time to weigh your child, or your pet - y’know, just in case of emergency squats.

3. Without Equipment At All

​Want to get your heart rate up? There’s a lot that you can do with your body only.
 
Perfecting bodyweight movements and trying to master technique can be a challenge; trying to achieve mastery for squats, lunges, or push ups, for example, can really bring into focus any weaknesses. You can also change the stimulus quite dramatically by changing the position of your hands and feet in these bodyweight movements.
 
If you have a garden or outdoor space, you can use plyometric movements like squat jumps, sprints or burpees to increase your heart rate and get you sweating. Running up and down your staircase, and adding push-ups or dips at the top and bottom for a couple of rounds can be really tough too.
 
If you’re stuck for ideas for how you can most effectively design a workout with the equipment you have, which matches your goals, and has you moving safely - consider reaching out to chat about coaching opportunities.