Working out at home is cost efficient, super convenient, and most importantly, it can be an effective way to lose weight if done properly and consistently. According to Atlanta dietitians, working in body weight exercises and some cardio is key to getting results with home workouts. Equipment is optional.
"Do not go buy any equipment at first, use organic methods," said Soje White, owner and trainer at H.E.A.T. Atlanta. "Walk and run on your street or driveway. Use body weight exercises at first for resistance. Calisthenics are key!"
Calisthenics are movements that use the weight of your own body to promote muscle growth. They are also an excellent way to get your heart rate up and burn calories. Calisthenics include squats, lunges, pull-ups, push-ups, sit-ups, Russian twists, dips, jumping jacks.
Timed intervals help to make body weight exercises more entertaining, and you won't have to count repetitions. One way to work these into your routine is by doing Tabatas. Download a Tabata timer; you'll do each body weight move at high intensity for 20 seconds, then rest for 10 in between. For example, 20 seconds of body weight squats, rest for 10 seconds, 20 seconds of mountain climbers, rest for 10 seconds, 20 seconds of jumping jacks, rest for 10 seconds, 20 seconds of knee push-ups, rest for 10 seconds. Repeat the entire sequence. A similar routine can be worked into your cardio routine. Walk for two minutes at a brisk face, then casual for two minutes; repeat until you reach about 20 minutes of walking.
"Start slow, meaning 10-20 minutes," White said. "If you grind out a walk or run for an hour the first time, you will get sore and uncomfortable, which will be counter intuitive to furthering your journey. If you start slower, you will increase the likelihood of longevity."
A good motivator and way to remember what you did each day is to record each day's workout in a journal. Although working out at home may not seem as formal as hitting the gym, it should still be organized accordingly.
Going to the gym isn't an option for everyone, and fortunately, it's not the only way to gain results, whether you're looking to gain muscle, lose weight or just feel better.
"Put yourself in a position to feel success," White said. "A small amount of success will drive you to continue to create even more success for yourself!"