How to Effectively Workout at Home and Achieve Results
is promoted all around us, but finding the motivation to actually get fit can be a challenge for most people.
Fitness is an ongoing trend, and the industry just keeps growing. We're bombarded with video clips on social media of different movements to tone and tighten various areas of the body. Scrolling through, you're bound to find ads for the latest in activewear technology. Maybe you have friends or strangers who continue to message you to join their latest fitness program group.
This happens year round, but there are a few times when people really take an interest in fitness. New Years, spring leading into summer, and the holiday seasons are all popular times when people want to get in shape. Sadly, the vast majority of these people end up quitting after only a few weeks of participation. There are many reasons: life gets busy; they're tired; it's too expensive; they just can't. It's a perpetual cycle for a lot of folks.
Myth: You Need a Gym Membership to Get Fit
Navigating through the throng of available information can also be overwhelming and confusing. A good portion of people believe that they can only get a good workout in by joining a gym. The gym can be a great place, especially if you are training for a specific reason, are looking to join a certain fitness class, or want access to a personal trainer for a decent amount of money. The problem is that a gym membership is a waste of money if you aren't actually going. Whether you are super busy or just lacking the motivation to drive yourself there, it can be a real struggle.
Fact: You Can Get a Quality Workout at Home
In the past few years, working out at home has become less taboo. More and more people are taking advantage of the convenience of being able to get a quality workout within the privacy of their own home—maybe even while staying in their pajamas.
I, myself, have been working out at home for about eight years. This, however, does come with its own set of challenges.
- How do you stay motivated to get your workout in?
- How do you know what workouts to do to reach your goals?
- How can I make it work for me?
- Does it actually work?
Yes, it is possible to get a quality workout in at home and it is possible to reach your fitness goals at home. However, it is not always easy and you do have to be disciplined. It can be fun, though, and you don't have to spend a ton of money.
Below, I'm sharing my top tips to help you make working out at home effective so that you can reach your fitness goals.
Let's dive in.
I don't focus on what I'm up against. I focus on my goals and I try to ignore the rest.— Venus Williams
1. Identify Your Goals
What Do You Want to Accomplish?
The first step in achieving fitness success is to get clear on what you want to accomplish.
- Are you looking to lose weight? If so, how much?
- Do you just want to tone up your body?
- Are you training for something in particular, like a marathon?
- Do you have an event coming up and you want to fit into a certain dress or outfit?
- Did you just have a baby and you're looking to drop the extra weight you gained?
- Is it a combination of a few things?
Why Do You Want to Achieve These Goals?
Once you have your goal, it's important to be honest with yourself and identify the motivation behind it. Why do you want to achieve this goal? This is one of the most important steps because there are going to be days when you have no desire to exercise. You might be really sore, completely exhausted, or just have no energy.
You need something to fall back on when your motivation is non-existent, when all you want to do is binge on snacks and lay on the couch watching TV. Your why is your intrinsic motivation. It's the reason you continuously show up; the reason you stop creating excuses and persevere.
It could be that you want to be healthier. You want to be able to run around and play with your kids. You want to be around to see your grandchildren. You want to feel good about yourself and build up your confidence. It could be that you are tired of always giving up, always quitting, and you want to prove to yourself that you can change your body and your life.
Motivation Is What Pushes You That Extra Mile
When you know why you're doing something, you are more likely to keep doing it—even when you don't want to. You have a goal for a reason and you are going to achieve that goal. When you consistently show up for yourself every day, you are building a habit. That is the key.
Making your workout a habit, turning that time into something you have to do, in turn, creates a non-negotiable activity in your life. It's like brushing your teeth, taking a shower, and eating. You have to do it. There is no such thing as not doing your workout. Identifying your goal and finding your reason why are the first steps to achieving fitness success.
2. Make A Plan
Now that you have a clear, concise goal, it's time to make a plan. How are you going to achieve this goal? What steps do you need to take? It all starts with choosing a program or laying out the specific workouts you're going to do.
Picking a program is the easiest because the trainer or trainers will lay out exactly what you need to do on what days. My favorite programs for women include:
The Tracy Anderson Method
You can start with Metamorphosis, move to Continuity, and graduate to streaming. Alternatively, you could start by joining her streaming service. She offers both beginners and masters classes that change weekly. She also has a wide range of DVD's and digital downloads to choose from. I love her Perfect Design Series.
I love doing Tracy Campoli's workouts on YouTube. She also runs free fitness challenges from time to time. In the past few years, she has launched a private fitness membership, Total Body Transformation. She only opens the doors a few times a year, but it isn't expensive to join.
Tracy is down to earth and fun. Working out with her is like working out with your best girlfriend. I think the best thing about Tracy is that she's so involved with her community and will respond to your comments and questions. Tracy's workouts are perfect for busy babes who want to commit to being fit and living their best lives.
Tone It Up
Tone It Up is best known for their nutrition plan and fun, beach workouts. They've recently launched an app, Studio Tone It Up, and hired several new trainers that add variety and fun to the brand. You can get started for free by following along with the daily moves, found on their website and app.
You can take your workouts to the next level by purchasing a subscription to Studio Tone It Up, where you can access a variety of fitness classes. I love participating in their fitness challenges throughout the year. These are free to take part in, but you always have the option to upgrade your workouts.
Customize Your Workouts by Mixing and Matching
Of course, you can always piece together workouts you enjoy, or mix and match programs. I like to do a combination of exercises to keep my body and mind challenged. For example, on Mondays and Fridays, I like to do cardio. I will either choose a dance cardio video from Tracy Anderson or a HIIT video from Tracy Campoli. Then, I like to add in the daily moves from Tone It Up and standing abs. The most important thing is finding something you actually like doing and getting it done.
Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.— Michael Jordan
3. Create A Habit
Consistency is the key to fitness success. If you only workout when you feel like it, you aren't going to see any real results. In order to reach your fitness goals, you need to consistently show up for your workout.
Exercising at home allows you to fit in your workout at any time, when it's most convenient for you. Here are a few ideas of how you can schedule a session into your day:
- Get your workout in first thing in the morning before everyone else wakes up.
- Workout after getting the kids off to school.
- Break up your workout into chunks, getting a little done at a time. This is great for busy moms on the go, or when you have young kids. Every little bit of activity adds up. You could start the morning with a round of HIIT, try getting in a toning video during nap time, and a little yoga before bed.
- Some people love to unwind from the day by getting their workout done after getting home from work.
- You could workout after dinner or before going to bed.
Find what works best for you, and create a habit of getting your workout in at the same (or similar) time each day. Make it a priority. When fitness becomes an important part of your routine, you are less likely to want to skip your workout. You might even find that your body will start to crave movement. It will become a non-negotiable part of your day, much like brushing your teeth or eating.
I've found that getting my workout in first thing in the morning is easiest. I usually have a cup or two of coffee and then get moving. I usually feel amazing and ready to tackle the day once I have my workout crossed off my to-do list.
4. Find Your Tribe
Having a support system and creating a platform for accountability will help you stay on track. Surrounding yourself with like-minded people who are passionate about fitness ensures success on days when the last you thing you want to do is workout.
Get Your Family and Friends Involved
Finding your tribe could mean teaming up with your family or friends and being accountability partners. You could check in with each other via call or text, or get together for a workout a few times a week.
Get Support Through Social Media
If you don't really have anyone in real life who wants to workout, you could always join a Facebook group or create a fitness Instagram to document your journey. This is my favorite way to stay accountable. My husband is my number one when it comes to staying on track, but having my social media clubs and friends is extremely helpful. You will likely be able to find Facebook groups for whatever fitness program you join. This is an amazing way to ask questions and get general support.
Instagram takes it to the next level. My yoga friends on Instagram have become like family to me. I've met so many amazing, supportive, kind people through doing yoga and fitness, and posting my check-ins. Social media gets a bad rep sometimes, but it's all in how you use it. I've found it to be an amazing resource for my home-based fitness lifestyle.
Blog About Your Fitness Journey
Another way to create an accountability platform for yourself is by starting a blog. You can start one for free on Wordpress or Blogger and document your fitness journey. Discuss your trials and successes.
I've found that having a blog and committing to posting weekly when I'm completing a fitness challenge helps me get in my workout when my energy level is low and I'd rather read a book or binge Netflix. It's easier to push through and get the workout in than having to type out a pathetic excuse to justify why I didn't do it.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2018 Alyssa