A Beginners Home Workout Guide

 

The Benefits Of Working Out At Home vs The Gym

Do you really need an expensive membership to the swankiest gym all the local instagrammers and yummy mummies go to get a good workout? The answer is no. if it’s the financial burden or the thought of walking into a packed gym and attempting to use the intimidating gym equipment putting you off working out then don’t let it. There are plenty of benefits to working out at home and there’s no reason why you can’t get the same quality exercise. Plus who wants to have to leave the house again in the cold winter?

Below are some reason why a home workout could be the right choice for you.

1. Music on your terms.

Whether its rocking out to your favourite Spotify playlist as loud as possible or training in peace and quiet that works for you, the choice is yours when working out at home. Not everyone is into the loud chart music found in most gyms and having the soundtrack that motivates you can massively improve your home workout session.

2. You don’t need fancy gym equipment

Just because your working out at home it doesn’t mean you have to change the spare room into a gym to house your top of the range multi gym. There are so many effective exercises that only require your own body weight.

3. You can wear (or not wear) whatever you want

Maybe it’s the thought of standing out in your baggy tshirt and 10 year old joggers amongst all the cropped top and gym legging wearing masses. Some of us aren’t comfortable in those skin tight numbers just yet. Or it may simply be that you don’t have the budget to buy some fancy £100 co-ord set. When your working out at home, who cares what your wearing! You can wear what you want and get it as sweaty as you want without any judgement.

4. No one is judging your abilities

We have all got to start somewhere. Whether your scared of face planting the gym floor after attempting your first set of press ups or you need a few attempts to master your squat technique, there’s no unwanted gym buffs watching over you. Equally its important that you do get your techniques correct with practice to avoid injury but our Free Workout Plans or Premium Workout Plans can help you with that.

5. You know the floor and equipment aren’t covered in germs.

Gyms are sweaty places and who’s to know who’s bringing their cold germs into the gym or worse… not washing their hands after using the loo. In your home you control all of this.

6. You cut out wasted time commuting back and forth

Saving that time on travel can make it much more achievable to squeeze a work out into your busy life. Not only that, theres no petrol or transport cost incurred.

7. You don’t need any childcare plus it sets a great example for any children in the house.

Been a parent is the best job in the world but finding or justifying the time for yourself can be hard. If your working out at home there is no reason why you cant have your children with you. Babies my find it quite entertaining and you might be setting some really good examples to your older children, with the importance of look after your body.

8. It saves you money!

So to recap… you don’t need a gym membership, fancy workout clothes, gym equipment, childcare or to pay any travel costs!

 

An Effective Home Workout

 

How To Warm Up Before A Workout

You only need to spend a few minutes warming up before the home workout to be firing on all cylinders from the off, rather than creaking your way through the first couple of sets with cold muscles. Warming up also reduces your risk of injury during a workout, and it should help reduce any muscle soreness you experience in the days afterwards.

Warm Up

Warm up Exercise 1: Air Punches

Time: 30 Seconds

Rest: 30 Seconds

Warm up Exercise 2: Standing Mountain Climbers

Time: 30 Seconds

Rest: 60 Seconds

Repeat the above twice

 

Workout Exercise 1:

Lunges

Set Time: 45 seconds
Rest: 15 seconds

How to do a Lunge

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

Workout Exercise 2:

 

Jumping Jacks

Set Time: 45 seconds

Rest: 15 seconds

How to do a Jumping Jack

Stand with your arms by your sides and your feet hip-width apart. Jump off the ground and spread your legs so your feet land wider than shoulder-width apart, simultaneously taking your hands above your head. As soon as you land, go into another jump, bringing your arms and legs back to the starting position before you land. Stay on your toes throughout and try to stay light on your feet.

Workout Exercise 3:

 

Jumping Squat

Time: 45 seconds
Rest: 15 seconds

How to do a Jumping Squat

Stand with your feet about shoulder-width apart, toes pointing slightly outwards. Inhale as you lower your hips back and down gently into your standard squat, aiming to keep your thighs slightly higher than your knees. Then, exhale and explode into the air with as much power as you can, driving hard with your legs and pushing yourself further upwards with the balls of your feet. Your body should be straight while you’re in the air– keep your core engaged to prevent your body from rotating. To avoid heavy impact on your joints, try to land on your ties with your legs slightly bent before controlling your gentle descent back down into the squat position.

Workout Exercise 4:

Speed Skaters

Time: 45 seconds
Rest: 15 seconds

How To Do Speed Skaters

From a normal standing position, take a big step out to the right. As you do, sweep your left leg behind you while bringing your left arm across your body. Then, step to the left, bringing your right leg behind you and your right arm across your body. Continue alternating sides, gradually building up speed over time. Rest and repeat

Workout Exercise 5:

Bodyweight squat

Time: 45 seconds
Rest: 15 seconds

How To Do A Bodyweight Squat

To do a bodyweight squat, stand with feet slightly wider than hip-width apart, with toes turned slightly outward. Brace abdominal muscles to engage core. Inhale and initiate the movement by hinging at the hips first, then bend knees to lower into a squat position until your thighs are parallel with the floor. Exhale and press into the mid-foot to straighten legs to stand, hips and torso rising at the same time.

Workout Exercise 6: 

Burpees

Time: 45 seconds
Rest: 15 seconds

How To Do A Burpee

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air. Finally, land and immediately lower back into a squat for your next rep.

 

Conclusion

You really can do a home workout anywhere! You literally need your own body and that’s it, making it possible to perform a workout anywhere at any time. From your living room to hotel rooms, military barracks to the most desolate surroundings or poor equipped gyms.
If you are serious about wanting to get in shape, check out our affordable workout plans that all come with access to a free fitness advisor for the duration of your workout plan.
Our Home Workout Plans are perfect for people with busy schedules that don’t always have time to travel to the gym. Whether you have a hectic work schedule or just don’t want to pay for a gym membership, our effective workout plans will get you in the best shape possible.