20 Tips for a Great At-Home Workout

15th February, 2021

Thinking of getting into an at-home workout routine? Here are a few tips to help you get started on the right foot without having to hire a trainer.

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After spending so much time at home, regular gym visitors have had to resort to several creative ways to stay fit from the comfort of their homes. There are now several workout programs available on the Internet, paid or for free, that people can utilize as part of their fitness routine. However, this might seem a little intimidating if you're just starting out. Worry not! We’ve put together a few tips to help you get started with your first at-home workout session!

1. Make a plan

2. Do bodyweight exercises

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Today’s lower body workout had my legs + glutes wide awake! ???????? ⠀ ⠀⠀ These 7 exercises put me to work for 45 minutes but it felt real nice to train with some intensity today instead of the usual *interpretive* dance sesh ???????? ⠀ ⠀⠀ Hit Save ????↗️ to keep it for whenever you need! ⠀ ⠀⠀ ???? Hindu squats (3 x 16): this variation pulls more of the focus over to our quads to get us started ???? Keep a chair or something stable in front to help with balance if these are new ???? ⠀ ⠀⠀ ???? Unilateral explosive hip thrusts (3 x 8 per side): driving up nice and fast with the glutes! Don’t worry too much about coming up super high if you’re just starting, but keep the focus on a quick thrust up as far as you can ???? ⠀ ⠀⠀ ???? Overhead RB curtsy lunge (3 x 8 per side): swapping out the resistance band for anything you have (like some heavy books) and holding in an overhead position with your core engaged! ⠀ ⠀⠀ ???? RB touchdown + launch (3 x 12): exploding up all the way onto tip toes thrusting forward with the hips at the top of the motion, so we’ve got a slight forward lean going on ???? ⠀ ⠀⠀ ???? Travelling kneel to squat (4 x 30s): alternating direction after a few step ups each way, and controlling all of the movement throughout with a tight core and working the glutes as you step up ⠀ ⠀⠀ ???? Squat jump heel taps (3 x 10): the heels taps are a killer for making sure we’re really exploding up and these are actually exhausting don’t say I didn’t warn ya ???? ⠀ ⠀⠀ ???? Lateral RB alternating jump lunges (2 x 12 per side): today’s finisher ft. some destabilisation from the resistance band pulling things sideways ⠀ ⠀⠀ And that was it for me ☺️ 10 minutes of slow breathing and no moving after was perfect for gathering my thoughts ???? ⠀ ⠀⠀ @gymshark @gymsharkwomen

A post shared by Natacha Oceane (@natacha.oceane) on Apr 30, 2020 at 11:55am PDT

The best part about exercising at home is that you don’t have to work with an array of complicated machines and instruments to get a good session in. The types of exercises you will find in most at-home workout plans are ones that allow you to train using your body weight. Bodyweight exercises increase your flexibility and strength and improve your posture.

Post credits – natacha.oceane

3. Set realistic goals

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Do you set your own deadlines⏳? Often, as scientists, we don't have strict deadlines for our smaller goals, which can make it difficult to start, or to motivate oneself. Is this something you recognize? How do you hold yourself accountable? A powerful tool is to set your own deadlines for your smaller goals and share them with others????. For example, you can do this with your supervisor, but also with your research colleagues, or in a support group. Result: You will feel more responsible for finishing in time and you will hold yourself accountable. This increases the changes of taking proper action????. For now, I challenge you to share one of your smaller goals with a deadline! What's your goal and when is your deadline?let me know in the comments or in my story. Let's work on this!???????????? —– Do you fancy the idea of having a support group of fellow PhD candidates to share your deadlines? Then make sure to check out my Digital PhD Groups, starting next week on the 4th of November! The morning group is FULL. Would you like get one of the two last spots in the afternoon group? Sign up via the Google Form on www.doctortonke.com. —– #doctortonke

A post shared by Tonke ????| PhD support for you! (@doctortonke) on Oct 29, 2020 at 2:56am PDT

It might be very tempting at first to think you can lose 20 pounds in a week, but this approach seldom leads to any success. Instead, setting up bite-sized milestones over some time can help you reach your ultimate goals in a much healthier and sustainable way, as opposed to going on extreme, and often unhealthy, diets and workout plans.

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4. Set a designated workout space

5. Work on your core strength

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Be warned: this is a killer of a challenge ???????????????? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Grab yourself a bit of wall space and a non-slip floor (very important ????) and give these 4 exercises a go. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try 10 reps of each and if that hasn’t toasted you, do it all through two more times ???????? This really targets your shoulders and abdominals so is a great idea to build strength for inversions that’s a little different to the usual stuff. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give it a try, and tag me if you share a clip so I can applaud you! ???????????? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing: @gymsharkwomen ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #plankchallenge #plank #plankworkout #planks #plankvariation #wallplank #corestrength #corestrengthening #yogaforstrength #yogaforcorestrength #upperbodystrength #yogainspo #yogapractice #yogatutorial #yogatutorials #yogaplay #yogastrong #yogachallenge #gymsharkwomen #yogadrills #bodyweightexercises #yogaathome #homeworkouts_4u #homeyoga #workoutathome #yogafitness #yogafit #ukyoga #yogauk #plankpose

A post shared by Liv – LivInLeggings (@livinleggings) on Oct 30, 2020 at 9:31am PDT

Your core muscles, which consist of your abdominal muscles, pelvic floor muscles, and back muscles, are essential for maintaining a healthy posture and developing overall strength. A strong core allows you to maintain correct posture, not just while working out but also during other activities. It makes your regular workouts easier to do and much more effective.

Post credits – livinleggings

6. Track your progress

Track your progress regularly if you have a goal in mind you want to achieve in a specific time. It doesn’t matter if it’s a physical goal or a goal related to your workouts. Keeping a tab on your progress regularly can be a great way to ensure you stay on track. This could include recording body stats, BMI, or even your personal best workouts every week to observe if you have come further from the previous week or month.

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7. You may hit a plateau

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#Repost @nattyknowledge (@get_repost) ・・・ Plateaus come eventually for everyone. – Suddenly you don't see the results anymore and feel as if you're going around in circles or even backwards. – Do not fear though! There are many ways you can break your plateau and kickstart your progress. – You can try changing your rep ranges or rep tempo. – This may allow your body to utilise different muscle fibers or shock your nervous system that may result in further progress. – I highly recommend changing your routine 4-6 months, this will allow you to use muscles you haven't used and make it seem like you are growing. – You can increase the intensity of your workouts, working to failure in some sets, causing your nervous system to react to it. – Although raking a rest week may seem counterproductive, taking a rest week after months of hard exercise can be very useful. – Even a rest up to 2 weeks can help reset your nervous system and body to prepare you for your next round. – Taking a refeed day can boost your metabolism and fill your muscles with glycogen that may help you in your fatloss or muscle gain. #musclebuilding #diet #musclegrowth #hypertrophy #musclemodel #musclegain #gains #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #bodybuilding #fitness #workout #naturalbodybuilding #nattyprofessor #nattyknowledge #healthylifestyle #gymmotivation #dedication #gym #breakingplateaus

A post shared by Fitness Coach Dennis (@fitness_coach_dennis) on May 28, 2018 at 6:09am PDT

When you exercise in a consistent manner using a particular workout plan, you start seeing results over time, which helps you stay motivated. However, as your body gets used to these exercises, the results stop showing for a few weeks. This is called hitting a plateau, and it happens to almost everybody. An easy way to break a plateau is by switching up your workout routine and intensity.

Post credits – fitness_coach_dennis

8. Work on your posture and form

One of the biggest disadvantages of working out from home is that there is no one to assure you that your form is correct. This leaves you susceptible to a lot of injuries. Most at-home workout instructors often elaborate on the posture while explaining the workout. You must pay attention to these instructions. Try working out in front of a mirror to keep an eye on your form.

Post credits – fitnessoneannanagar

9. Don’t skip your warm-up routine and stretches

10. Start small

If you are a beginner, know that you can’t go from zero to a hundred in a day. If you go for an intense leg day in your first week of working out, the chances are that you’ll probably be sore for two days and won’t feel like working out again. Start small with minimum reps and sets and focus more on getting the form right. Eventually, as your body grows stronger, you’ll be able to intensify your workout sessions without injuring yourself.

Post credits – apainterlylife

11. Find a workout buddy

12. Rest days are just as important

Once you have found some momentum and motivation toward working out, you will eventually start loving your everyday sessions and the changes that come with it. With all this progress, you might be tempted to skip a few rest days to speed up your progress, but that is not a healthy approach. Rest days are essential for the body to rebuild the muscles and promote recovery.

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13. Don’t go over three days without working out

This general rule of thumb helps make sure you don’t give up on working out. It can be quite easy to turn a rest day into weeks. An easy way to avoid that is to make sure you don’t go more than three days without working out, under any circumstance. This will ultimately allow you to get at least four days of exercise.

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14. Pre-workout and post-workout meal

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What should you eat before a workout? Well that depends on your goal, when you train and how organized you are. If you’re doing intermittent fasting, then you might just have some water and coffee and go lift. Your performance might not be fantastic but the caloric deficit is the key to the weight loss. Just make sure you eat afterwards – If you’re not fasting, and you’re able to eat 2-3 hours before the workout, you can get in some protein, complex carbs and fats. This can be a fairly large meal as you’ll have time to digest it – If you’re eating 1-2 hours before then the meal should be a bit simpler. Not much fat, simpler carbs and some protein – If you’re eating right before your workout then the meal has to be very simple. Quickly digestible carbs, protein and no fat – Please keep in mind that you are NOT eating at all 3 of these times – you can have a larger meal early and a quick snack before but not all 3 of these (unless you’re really trying to gain weight)???????? – Other add ons for pre-workout intake can and should include water, caffeine and creatine with the water being 100% necessary and the other 2 optional (although they will help your performance ) . Credit: @noexcusescommunity . . . . . #Repost @weightlosswell @download.ins . #healthyfoodshare #healthfood #eatforhealth #preworkoutmeal #preworkoutsnack #preworkoutdrink #preworkouts #preworkoutfuel #preworkout #fitnessfood #fitnessfuel #losefat #fatloss #fatlosstips #fatlossfood #leanmuscle #nutrition #fitnessnutrition #weightwatchers #dietplan #workoutmeal #workoutfood #workoutnutrition #workouttoeat #montrealfitness #leangains #trainingfood #dieting #burnfat

A post shared by ⚡Weight Loss and Diet⚡ (@weightlossdiet.plan) on Nov 2, 2020 at 4:21am PST

While it is quite popular these days to work out in a fasted state, it is recommended that you have a pre-workout and post-workout meal set out for yourself. A pre-workout meal should be something that fuels you and gives you a boost of energy. A post-workout allows your muscles to replenish the lost nutrients and recover. It is often observed that those who work out in a fasted state tend to feel more hungry during the day.

Post credits – weightlossdiet.plan

15. Get rid of distractions

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A post shared by Divya Rai (@fittlicious) on Nov 2, 2020 at 9:33pm PST

Yes, we are talking about your smartphone. Avoid checking your phone in between sets and reps to make sure you remain focused on the task at hand. If you are watching a workout video on your phone to follow, consider putting your phone on “Do Not Disturb” mode to avoid unnecessary distractions.

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16. Make a fun playlist

17. Wear the right shoes

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Let’s talk about proper footwear. If you’re wondering what types of shoes you should be wearing for let’s say lifting or running, here are my tips! ???? ⠀⠀ But first, let’s preface by saying that everyone has different anatomy. Just because a certain shoe really works for me doesn’t mean it’s best for everyone. You may need to dig deeper depending on your unique foot design, moving patterns, and personal preferences. ???? ⠀⠀ Lifting: ????????‍♀️ ⠀⠀ ????I recommend finding a stable shoe with a stiffer outsole and enough room in the tow box/upper foot to allow range of motion. You can even try barefoot shoes or no shoes to build up foot strength and really focus on proper foot and ankle form. ⠀⠀ ????If you’re looking for more of a cross training shoe that works with lifting and some plyometric exercises, find a shoe with a little more flexibility but with a stable sole. Pretty much any shoe labeled cross training should work well for these types of activities. ⠀⠀ —————————————————————————- Running: ????????‍♀️ ⠀⠀ ????Finding the right running shoe really depends on your own personal anatomy, if you have any pronation or supination going on, and the type of running you’ll be doing. (Long distance vs sprints) ⠀⠀ ????I prefer low-profile, NON cushy running shoes, almost barefoot style. (Hello Nike free) Others prefer more cushion. ⠀⠀ ????If you plan on taking up running I definitely recommend going to a running store and getting your foot measured and looked at by the shoe expert there. They can help you determine which type of shoe will work best and keep you comfortable. ⠀⠀ . . . . . . . #nikeshoes #nikemetcon #findyourstrong #fitnesslifestyle #girlsgonesporty #fitnesswomen #girlswhorun #activeliving #movementculture #fitnessroutine #strengthtraining #fittips #weighttraining #fitcommunity #certifiedpersonaltrainer #runnersofinstagram #runninglovers #lovetorun #runnerslife #nikemetconfree #nikefreerun #fitnessshoes #workoutshoes #nikeshoeswomen #fitandwell #fitnesstips #fitnessfriday

A post shared by Amy- Wellness Blogger (@fitandwellamy) on May 29, 2020 at 11:27am PDT

As tempting as it is to workout barefoot in your living room, make the extra effort to put on a pair of training shoes before hitting the mat. Working out barefoot, especially if you are doing high-intensity and high-impact workouts, can be quite dangerous. It can have a huge impact on your knees and ankles and result in serious injury.

Post credits – fitandwellamy

18. Follow the instructions

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Another super compound home workout to engage every muscle just how we like! ????⠀ ⠀⠀ Mixing in some good movement is making such a difference for me and keeping my mind clear and happy at the moment ????‍♀️⠀ ⠀⠀ Make sure to double tap and hit Save ???? if the home workouts are helpful and you’d like more!! ????????⠀ ⠀⠀ ???? Overhead squat with arm drive (4 x 12): we’re starting off with power moves cause we don’t need a gym to keep the intensity high⠀ ⠀⠀ ???? Chameleon mountain climbers (4 x 30s): six quick mountain climbers and down, aiming for as many good reps as we can get into 30s⠀ ⠀⠀ ???? Lateral kneel to squat (4 x 30s): the trailing leg steps up and across first and we’re engaging the glutes to keep the knees from caving in throughout ????⠀ ⠀⠀ ???? Bear to crab (4 x 30s): keep the elbows slightly soft instead of locked out and aim to control the turns as much as possible⠀ ⠀⠀ ???? Ickey shuffle (4 x 30s): on the turns, we are leaning into the new direction to keep our centre of mass where we’re going next⠀ ⠀⠀ ???? Pike to kick sit (3 x 12 total): high up on the toes in the pike position with the core nice and tight ????⠀ ⠀⠀ ???? Iguana press ups (4 x 10): keep watching for assisted asymmetric press ups that you can do instead if you’re still building the strength!⠀ ⠀⠀ Like always, keep those rest times long enough and remember we want quality and not quantity of work ????⠀ ⠀⠀ Keep smiling, moving and focusing on the good! ♥️⠀ ⠀⠀ @gymshark @gymsharkwomen

A post shared by Natacha Oceane (@natacha.oceane) on Mar 19, 2020 at 12:25pm PDT

This tip is simple and very important. If you are following a video for a workout, make sure you follow the instructions to a tee. Correct your posture and ensure you feel the burn in the right places. If you have a list of exercises written down, try checking out a few videos of these exercises online to get the posture and form right.

Post credits – natacha.oceane

19. Fuel your body

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Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity. While there are many essential nutrients, they can be broken into two categories: macronutrients and micronutrients. Macronutrients are eaten in large amounts and include the primary building blocks of your diet — protein, carbohydrates, and fat — which provide your body with energy. (1) Protein provides the building blocks of the body, and not just for muscle. Every cell, from bone to skin to hair, contains protein. A startling 16 percent of the average person’s body weight is from protein. Protein is used primarily for growth, health, and body maintenance. All of your hormones, antibodies, and other important substances are composed of protein. Protein is not used to fuel the body unless necessary. Proteins are made of up different amino acids. While the body can create some amino acids on its own, there are many essential amino acids that can only come from food. You need a variety of amino acids for your body to function properly. (2) Carbs fuel your body, especially your central nervous system and brain, and protect against disease. Carbohydrates should make up 45 to 65 percent of your total daily calories. (3) Fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement. . . . . . . . . . . Follow @hellofriendtv @hellofriendtv @hellofriendtv . . . . . . . . . . . . . . @hellofriendtv #carbohydratesfood #carbohydratescomplex #macronutrientscounting #carbohydrates #nutritionist #macronutrientsdiet #fats #carbohydratesmakemehappy #macronutrientsmicronutrients #proteina #carbohydratesoverload #fatlosstips #protein #proteinbar #fatsa #proteinshake #holisticnutrition #macronutrientsonpoint #macronutrients #macros #healthyfats #nutritioncoach #macronutrientsmatter #hellofriendtv #carbohydratesfree #fatlosscoach #nutrition #goodfats

A post shared by Hello Friend TV (@hellofriendtv) on May 4, 2020 at 8:21pm PDT

When you start working out, your body needs all the vital nutrients to help you recover quickly. If you can, use a food tracker to track your macronutrients and ensure you are getting the right amount of carbs, fats, and proteins for your body. Undereating, just like overeating, can hamper your progress tremendously and result in muscle mass loss.

Post credits – hellofriendtv

20. Set an intention

Starting your workouts with a clear intention and having an idea of what you want to achieve from a workout is a great way to help you get in the zone. Setting small intentions for your workouts enables you to align with your goals and motivate you to work harder to achieve them.

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