Can you love fitness without going to the gym? If you say yes, you might stir a debate among all the fitness gurus. But ask yourself, can you do that?
Umm, we already have the answers. Don’t we?
When the pandemic forced us to stay indoors, it also forced us to explore and accept alternative ways of life. Professional meetings became zoom sessions, family get-togethers changed into hour-long conference calls and gym time was substituted with at-home workouts.
But many fitness mentors still argue that workouts at the gym cannot be replaced with the at-home workout with no or minimal equipment. Does that mean one can’t perform great workouts and improve their physique at home?
Well, not really!
Hence, here are a few tips for you to increase the effectiveness and intensity of your workouts at home without adding any external resistance:
1. Minimize your rest time
Working out at home doesn’t have to seem like a marathon. It doesn’t mean you have to work out continuously without any breaks. To make your workout more effective, try minimizing your rest time. This will let you train more in shorter periods of time. It will also boost your heart rate, thus burning more calories. For example, instead of resting for 90 seconds, you can drop it to 60 seconds.
You can also perform two exercises consecutively without any rest and then rest between two double sets. For example, a set of jumping jacks followed immediately by a set of high knees and then rest.
2. Perform unilateral work
Instead of working out with both limbs at once, switch to one limb at a time. Perform unilateral exercises. This helps by bringing up your physique weaknesses and imbalances and by improving muscle symmetry. As you perform your unilateral training (one limb at a time), make sure you don’t repeat alternatively from side to side in a set. Perform all the reps on one side at a time.
Alternative repetitions of the sets don’t allow your muscles a chance to rest, thus making the workout better and harder for you. It also increases the intensity of the workout.
3. Reduce the point of contact
Less point of contact with the ground reduces the stability while working out. More points of contact increase the stability which makes the exercises easy and doable. But, to intensify and increase the difficulty of any workout, it is significant to reduce the point of contact.
A narrow base of support also reduces stability. All of this leads to an increase in the intensify of the workout and steadily elevates the difficulty level.
4. Change your rep tempo
Adding tempo to your rep while working out does two things. First, it makes the workout more challenging. Second, it helps you to improve techniques and increase muscle endurance. Rep tempo refers to the speed at which you are lifting. You can use any object at home to lift.
A slow rep tempo can make you feel more tired and less trained than a rep tempo. Hence, it is advised to perform rep tempo faster.
5. Play with order of exercises
Exercising at home doesn’t have to be boring. You can spice it in a different order in your exercise routine. Performing exercises in a different order improve the stimulus for growth. Whatever order of exercises you are following, try rotating or shuffling this order. This helps because the energy for the initial exercises is maximum.
Changing the order gives you the options and liberty to perform different exercises at different intensities. This also allows you to understand what exercises you enjoy the most.
6. Be open to variations
Similar to the order of your exercise, it is also fun to experiment with the variations of any exercise. Every exercise can be performed with variations as per your choice. This improves the growth stimulus in your muscles. You can include variations by adding resistance bands to your home workouts. Resistance bands increase the intensity of the workout without adding any resistance.
You can also be experimental with the body positioning and postures of your body while changing your grip. Even a slight difference in your stance can bring a significant impact on how much you can endure during these workouts.
7. Workout more frequently
Workouts will never fall into the famous “less is more” category. When it comes to working out, the more you do it the more opportunities you discover to stimulate muscle growth. Researches prove that a workout session done twice or thrice a week has a superior impact as compared to that done once a week.
You can perform workouts more frequently by separating a time slot from your daily schedule. This separated time slot must be dedicated to workouts regularly. Remember, small habits add to bigger changes.
8. Have a coach or companion
Working out at home can lack a proper direction and aim to chase. Thus, it is important to hire a professional coach or join a group to hold yourself accountable for what exercises you do and how you perform them.
360Wellness is a hybrid model that connects fitness and wellness coaches with their potential clients like you. The mobile app offers you remarkable features to easily sign up, browse, book a session or directly join it by your favorite coach. Our Wellness tracker is what you need to assign yourself daily goals, become more accountable, and thus, accomplish them with the proper guidance of a coach of your choice.
Not all of us are fond of hitting the gym early mornings. But, let me take the liberty to say: All of us want to improve our lifestyle. All of us want to do better for our health and wellness. And, above all, all of us want to live longer.
Of course, life is unpredictable. But, wouldn’t you do all that you could to stay here longer? I believe you would. Our health, lifestyle, and wellness are the only keys to it.
To increase the chances of our lifespan, we need a better lifestyle. And a better lifestyle happens with the right intentions towards our wellness.
While you may hate going to the gym like I do, working for at least 2 to 3 days a week would only add to the quality of your life. I hope I was able to encourage you to tighten your shoelaces and start working out after you finish reading this.