6 new ways to exercise at home when there’s no time
Exercise at home is more popular than ever. With longer commutes, busier working days and back-to-back weekends, getting to the gym has taken a backseat to our action-packed lives. But, we’re not buying those reasons as an excuse to not keep moving. The advent of fitness apps and online demo videos have revolutionised how and when we exercise, meaning you need less time, space and equipment for weekly workout plan. Intrigued? Here’s how to get moving when time – or motivation – is not on your side.
1. The 10-minute workout at home: wake up to new habits
Set your alarm 15 minutes earlier and commit to doing just one exercise, first thing, for 10 minutes. Jump out of bed and repeat 10 burpees, back exercises or even simple stretching. No need to change out of your PJs, the idea is to get blood pumping and muscles moving every morning – to create a habit you can’t live without.
2. Turn non-moments into micro exercise
Watching TV on the sofa, brewing coffee, brushing your teeth. Clench your muscles – abs, glutes, calves – and count the reps for 10 seconds or more. Clenching¬ is not the same as a cardio-intense, calorie-busting workout, but it does help build up body strength. Core exercises help strengthen underlying muscles and are key to maintaining your body’s power and agility. Think about it, a strong core supports your body with daily movement – lifting boxes, twisting to unpack the dishwasher or picking up rogue socks – a strong core boosts your all-round fitness. On the flipside, a weak core can leave you more prone to injury and impact your posture.
3. Make everyday moments more active
Small changes can kick-start a more active life. Get your coffee from the other machine – the one all the way down the corridor. Take the stairs – two at a time – no compromise. Walk the long way home. Park down the block… on purpose. These micro-moments add up to contributors to a weekly workout plan.
4. Family fitness: recruit the kids
Get them involved. Why not transform gym-time into a team sport like family football? It’s easy to get moving when you’re aiming for a goal. To amp up the competition appeal, take turns timing each other to lunge across the lawn or compare the number of burpees you can do in a few minutes. YouTube and online how-to videos will give you all of the inspiration you need for new routines and fresh ideas. Just search for the latest home workout online and press play.
5. Resistance training & cardio
Here’s the deal. Strength-training builds muscle, cardio improves endurance and heart health. By upping strength-training, you’ll increase muscle-mass and the number of calories you burn while doing… nothing. That’s not the only benefit, strength-training is good for your bone density – as well as being an efficient way to stay healthy and fit. Health bodies such as the NHS recommend strength exercises at least twice a week and at least 150 minutes of moderate aerobic activity a week. No weights? No problem. Resistance bands come in different colours each representing different weights from 20-50 lbs. They don’t take much space to store away – ideal for exercise at home or while you’re travelling.
6. Exercise for your mind
Exercise does as much for your mind as it does for your body – even a brisk, 20 minutes of cardio works wonders for a foggy mind and stiff legs. Why not add a daily meditation as an alternative 10 minute workout at home? It won’t take long and will go far to boost your mood and general calm. Don’t have time? Diarise, add it to your calendar and make it part of your weekly – or daily – self-care routine.
From family fitness sessions to setting new habits – topping up activity levels is easy when you can exercise at home. With tips like these, getting a full body workout is easy to slot into a busy schedule.