How to Get a Great Workout at Home

Gyms and fitness centers are great places to work out. They have every piece of equipment a person could ever want, tons of space in which to exercise, and they provide a great atmosphere for gym-goers to work on their fitness goals.

However, there are many times when getting to the gym is impossible or more trouble than it’s worth. In these situations, it’s great to have a good home workout plan. In this article, we’ll outline a total body workout that can be performed at home, without any equipment.

Getting Started with Working Out at Home

For some people, it can be hard to exercise in the space where they typically relax after a long day. However, if you set up your workout space and dedicate an area of your home to only that purpose, you’ll be well on your way to getting great home workouts in no time.

Plus, home workouts don’t have to be overly complicated. You can actually keep things really simple. In the next section, we’ll describe a workout that can be performed by beginners or advanced exercisers, all in the comfort of your own home.

5 Exercise Total Body Home Workout

For this workout, all you’ll need is about 5 square metres of space, a timer, and a water bottle. The workout is set up as a circuit, which means that as soon as you complete the first exercise, you’ll move on to the second exercise, then onto the third, and so on. If you need to rest between exercises, you can do so, but try to keep your rest time to a minimum.

You’ll perform each exercise for 30 seconds, using your timer as a guide (a phone or watch works great). You can further complete as many rounds as you want. Yet, we recommend that you complete three rounds of each exercise if you are a beginner, and five rounds if you are a more advanced exerciser.

Now, let’s get moving!

Exercise #1: Pushups

Pushups can be done in the traditional manner (on flat ground), in the beginner set-up (with your hands on an elevated surface), or in a more advanced way (with your feet on an elevated surface). Whichever method you choose, be sure that you’re working hard for the duration of the 30-second interval.

Exercise #2: Squats

Squats are one of the most versatile and beneficial exercises in existence. This exercise works tons of muscle in the lower body and translates nicely to many functional movements we perform every day.

Exercise #3: Planks

This isometric movement challenges the core muscles and helps with endurance throughout the entire body. If you’re having trouble telling whether you’re keeping your back straight or not, balance a cup of water or tennis ball on your low back. If it spills, you weren’t maintaining proper plank form! (Or if water spilling doesn’t sound that appealing, grab a friend or family member to spot you.)

Exercise #4: Alternating Lunges

Lunges offer the same benefits as squats, with the added bonus of improving* balance and single-leg strength. Be sure to take your time with this movement and use a mirror if you aren’t sure whether your form is correct or not.

Exercise #5: Jump Rope or Shadowboxing

If you don’t have a jump rope, pick a fight with your shadow instead. The main idea of this exercise is to move fast for the duration of the 30-second interval. How many punches can you throw each round?

Family and Sports Care at Chatfield Chiropractic

Whether you’re looking for ways to get back in shape or methods to reduce your back pain, we’ve got you covered at Chatfield Chiropractic. Our professional and friendly staff caters to your specific goals and needs each and every time. Book an appointment with us online or give us a call at Roxburgh Park on (03) 9303 9952 or at our Sunbury clinic on (03) 9746 3977.

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