The COVID-19 pandemic has accelerated the growing trend of home workouts. With gyms shut down and social distancing measures in place, many have had to adjust their fitness routines. While this new reality has posed challenges, it has also revealed the power of effective home workouts. Equipped with just basic equipment and our body weight, we can torch calories, build strength and keep fit.
But what exactly constitutes an effective home workout? We tapped top personal trainers to curate the ultimate home workout guide. From bodyweight exercises to equipment-based routines, these tips will help you maximize your home fitness potential.
The Rise of Home Workouts
The pandemic led to a significant surge in sales of home workout equipment. Treadmills, stationary bikes, dumbbells, and resistance bands flew off shelves as we all adjusted to working out from home.
This trend underscores an important point – regular exercise is essential for both physical and mental health. While gyms provide an invaluable service, home workouts can also deliver results. With some creativity and commitment, we can break a sweat and reap the mood-boosting, stress-busting benefits of exercise right from our living rooms.
Now let’s explore some of the most effective home workouts recommended by fitness experts.
Top Personal Trainer-Approved Home Workouts
The Power of Bodyweight Exercises
Bodyweight workouts are versatile, requiring no equipment beyond our own body. But don’t let the simplicity fool you. Calisthenics like squats, pushups, and planks can torch fat, build muscle and boost fitness.
Research shows that regular exercise, including bodyweight workouts, improves mood and reduces anxiety, stress, and depression. It stimulates the brain’s feel-good chemicals for an uplifted mental state. For those looking for personalized coaching, consider virtual personal training. An expert trainer based in Austin, like austin tx personal trainer from Community Strength can provide customized programming and real-time feedback. This helps ensure you maintain proper form and get the most out of your home workouts.
So whether blasting through push ups or holding a plank, you can simultaneously sculpt muscles and lift your spirits. Talk about an efficient use of time!
Let’s break down some of the best bodyweight moves:
Killer Abs Workouts
“Killer Abs Workouts” are exercises that focus on making your belly muscles, also known as your abs, stronger and more defined. These workouts usually involve doing different exercises that target your abdominal muscles. They can include things like crunches, planks, leg raises, and other moves that make your abs work hard.
When you do these workouts regularly, they can help you get those “six-pack” abs that many people admire. But remember, it takes time and dedication to see results. So, if you want strong and toned abs, try incorporating these workouts into your exercise routine and stay patient. And always remember to consult with a fitness professional before starting any new workout routine to make sure it’s right for you!
Beginner: Crunches, leg raises, planks
Intermediate: Bicycle crunches, reverse crunches, side planks
Advanced: Hanging leg raises, hollow body holds, elevator abs
Pushup Power
“Pushup Power” is a simple and effective way to strengthen your upper body muscles using a classic exercise called push ups. Push Ups involve using your arms to push your body up and down, working out your chest, shoulders, and arms.
To do a pushup, start in a plank position, then lower your body toward the ground and push back up. The more pushups you do, the stronger your upper body will become. It’s like a workout game that helps you build strength without needing any fancy equipment. Just you, the ground, and your muscles. Remember, start slowly if you’re new to pushups, and focus on using the right technique to avoid strain. Over time, with consistent practice, you’ll feel yourself getting stronger and more powerful!
Standard push ups
Wide pushups (focus on chest)
Tricep pushups (hands placed narrowly)
Decline pushups (feet elevated on step)
Clapping pushups (advanced explosive move)
Biceps and Forearms Burners
“Biceps and Forearms Burners” are targeted exercises focusing on strengthening two crucial areas of your arms: the biceps and forearms. Through curls, lifts, and gripping movements, these workouts challenge and sculpt these muscles, leading to enhanced strength and definition.
By consistently engaging in these exercises with proper form and suitable weights, you can achieve noticeable improvements in your arm’s power and appearance, showcasing your hard work and dedication. For those seeking robust, well-defined arms, integrating “Biceps and Forearms Burners” into your routine can help you reach your goals effectively.
Chair dips
Plank shoulder taps
Forearm planks
Reverse planks into wrist curls
This sampler reveals the immense possibilities with just bodyweight exercises. Let your creativity run wild!
The following pie chart showing the breakdown of the most popular home workout types will help you understand in a better way.
Source: Survey of 500 home workout enthusiasts, Fitness Magazine, 2021
Enhancing Home Workouts With Equipment
Adding basic equipment can take your home workouts to the next level. Resistance bands, dumbbells, and household items like chairs introduce variety and new challenges.
Experts recommend mixing aerobic exercise with resistance training for maximum benefits. This combo torches fat while maintaining muscle.
Here are some equipment-based exercises personal trainers recommend:
Plank Mania
“Plank Mania” is a fun exercise where you hold your body strong and straight, like a plank of wood. It’s like a game for your core muscles. You can challenge yourself by holding the plank for longer or trying different variations. It’s a simple way to build a strong and steady core, which is great for your posture and balance.
Dumbbell rows in plank position
Side plank with resistance band pull-throughs
Plank jacks (jump feet in and out)
Plank shoulder taps with hand weights
Leg Day Demolition
“Leg Day Demolition” is a workout that gives your leg muscles a powerful challenge. You do exercises like squats, lunges, and jumps to make your legs super strong. It’s like a tough but rewarding mission for your lower body. Regular “Leg Day Demolition” workouts can help you build sturdy and impressive legs that support your body and keep you moving strong.
Goblet squats with dumbbell
Bulgarian split squats
Reverse lunges with bicep curls
Single leg deadlifts with resistance band
A few simple pieces of equipment can add power and efficiency to your home workouts. Investing in a set of adjustable dumbbells and resistance bands can go a long way.
Maximizing Your Home Workout Experience
Guided Home Workouts
Structured home workout programs offer built-in guidance and motivation. Streaming services and apps provide access to thousands of on-demand classes. Or follow along with free YouTube workout videos from trainers.
Popular paid programs like Beachbody On Demand, Peloton, and Daily Burn feature leaderboards, competitive challenges, and virtual trainers. Free apps like Nike Training Club also offer great guided home sessions.
Expert-Designed Programs
Programs designed by fitness professionals provide roadmaps to results. Some top choices are:
Superhero Shred: This 6-week intense program from celebrity trainer Erin Oprea combines bodyweight moves with minimal equipment for dramatic fat loss.
The New Rules of Lifting Supercharged: This expert-designed workout builds serious strength with compound bodyweight and equipment exercises. Follow the structured 4-phase program for 12 weeks.
Kettlebell: This kettlebell workout program from trainer Eric Leija includes 4-week training blocks focused on different goals like fat loss, muscle gain, or athletic performance.
Staying Motivated
Consistency is key to fitness success. But cultivating self-discipline can be challenging from home. Here are some tips:
Schedule workouts in your calendar to create accountability
Pair exercise with an enjoyable activity like watching a favorite TV show
Find a virtual workout buddy to motivate each other
Track your progress with measurements, times, and before/after photos
Sign up for a race like a virtual 5K to set a fitness goal
Home Workout Safety and Efficiency
While reaping their powerful benefits, exercise caution with home workouts:
Learn the proper form for complex moves like squats and deadlifts to avoid injury
Warm-up and cool down with light cardio and stretches
Start slow if new to strength training
Listen to your body and take rest days when needed
Stay hydrated and fuel up with protein and carbs for energy
Take time to learn new exercises and use appropriate weight. Mastering proper technique ensures you sculpt muscles safely.
Frequently Asked Questions
How can I ensure I’m doing exercises correctly without a trainer?
Watch form tutorial videos and read instructions thoroughly before attempting new exercises
Start with low weight/reps to learn the movement without injury risk
Video yourself to check form and posture as you exercise
Invest in a few virtual training sessions to learn the proper technique
Can I achieve similar results with home workouts versus gym sessions?
Yes, home workouts can replicate nearly any gym routine with creativity and commitment. Combining bodyweight moves with a few basic equipment pieces allows for tremendous exercise variety and progressive overload – the key to continued results.
How can I stay motivated for home workouts?
Little life hacks help cultivate workout motivation at home:
Schedule workouts in your calendar to create accountability
Pair exercise with a rewarding activity like a favorite TV show or listening to a podcast
Vary your routine to beat boredom
Track your progress with before/after photos, measurements, fitness tracker data
Connect with others for inspiration through social media groups or workout apps
Key Takeaways
Home workouts are here to stay. While presenting new challenges, this fitness revolution has revealed the incredible power we all possess – our inner drive along with bodyweight exercises and basic equipment is all we need to achieve results.
Embrace the change and become your own gym. Turn fitness into a lifelong journey towards better health by making movement a consistent part of your daily routine. Wherever you are, commit to regular exercise for both physical strength and mental resilience.
Your new home gym awaits – no commute required!
Frequently Asked Questions
How can I ensure I’m doing the exercises correctly without a personal trainer present?
Watch form tutorial videos and read instructions thoroughly before attempting new exercises
Start with low weight/reps to learn the movement without injury risk
Video yourself to check form and posture as you exercise
Invest in a few virtual training sessions to learn the proper technique
Can I achieve the same results with home workouts as I would in a gym?
Yes, with commitment and effort, home workouts can deliver similar results to gym sessions. The key is progressive overload through creativity. Combine bodyweight moves with equipment to continually challenge your body. Proper nutrition also maximizes results.
How can I stay motivated to work out consistently at home?
Schedule workouts in your calendar to create accountability
Pair exercise with an enjoyable activity like watching a favorite TV show
Find a virtual workout buddy to motivate each other
Track your progress with measurements, times, and before/after photos
Sign up for a race like a virtual 5K to set a fitness goal
The post Effective Home Workouts – Personal Trainer’s Recommendations appeared first on Wellbeing Magazine.
