We all know how difficult it can be to find enough time to exercise. There’s all the traveling to the gym, the getting changed and showered and so on. It can end up taking up the entire evening - not good.
Many people have rejected the gym in favour of trying to get fit at home by watching fitness DVD sets and following along. But keeping up with these is difficult, especially if they require you to follow a strict program.
So is there a solution to this pressing problem? Yes - just turn your home into a home gym. By doing this, you can exercise anywhere, anytime. Here are some non disruptive ways you can turn your home into a bona fide gym.
Do Pushups Off The Kitchen Counter
Waiting for something in the oven to cook? Why not take a moment to do a bit of exercise, there and then?
One exercise that is great at building upper body strength is the pushup. Diving straight into pushups, however, can be difficult. So the kitchen counter variety is actually a good place to start. Face your kitchen counter and place the palms of your hands on the edge. Then keeping your body straight and bending your elbows outwards, bring your chest toward the counter. Then push yourself back into the standing position. Keep doing this until you feel the burn. You can adapt the kitchen counter push up to make it more difficult by standing further away.
Use Pull Up Bars
It's hard to find ways to exercise your outer back muscles just using random objects in your house. That’s why most modest home gyms have pull up bars. These bars enable you to target the latissimus dorsi, just under your arms on your back. The cool thing about new pull up bars is that they don’t just facilitate pull ups. The also help you to do rows and dips, all with body weight. If you’re a beginner, this is good news. Pull ups are difficult and take a bit of practice to achieve. But working up to them is easier when you’re able to target a larger number of muscles in your upper back. You can even start with your body weight partially supported by your legs.
If you want your arms to be more defined and toned, chair dips are a great option. Stand facing away from the chair, placing your hands on the edge of the seat. Then lower yourself down, onto your bum, with your legs flat out along the floor in front of you. Then use your triceps to push down on the seat to lift your bum back off the floor. If you’re doing the exercise correctly, you’ll start to feel a burn in your triceps after a few reps. Experts recommend doing this for 12 to 15 reps, but you may be able to do more.
Farmers Walk Around The Garden
When athletes are trying to get more conditioned, they’ll do something called the “farmer’s walk.” This is essentially where they grab two heavy weights and then walk as far as they can without dropping them. It’s unlikely that you’ve got two giant dumbbells sitting around your home, but you might have two buckets. If you have, fill them both up and start walking with them around the garden. This will strengthen your core balancing muscles, as well as your shoulders and back. Make sure that you keep a good posture while you are walking to avoid straining any muscles.
Do Step Ups On The Stairs
The stairs are a great way to build your cardiovascular fitness because they recruit some of the biggest muscles in your body. Doing step-ups on the stairs works your glutes and your legs, and quickly helps you to build up a sweat.
The legs are big muscles, designed to be used over an extended period of exertion. So when it comes to stair step-ups, aim to do between 20 and 30 reps per leg before switching. The workout will be quite intense but aim to keep going for a solid fifteen minutes. The next day you should notice your thighs and your glutes are sore.
Run Up And Down The Stairs
Not all of us live right next to a hill that we can go climb every day. As a result, most of us have to make do with our stairs. But it’s not all bad news. In fact, the stairs can be one of the best tools to help up get fit. According to the American College of Sports Medicine, walking up stairs burns three times as many calories as walking on the flat. Try walking up and down your stairs for 20 minutes before starting your exercise routine.