Fitness motivation seems to be in especially short supply this year. The good news is that small bursts of consistent effort can lead to noticeable results—even if you don’t have access to a gym. With a solid workout plan and a modicum of persistence, you can improve your fitness from home in 4 weeks. Here are five tips for working out from home without a gym:
1. Make a Plan
It’s crucial to form a plan, no matter how simple, for the next 4 weeks, because without one, letting your fitness goals slide will be too easy. To start, determine what equipment you will be working with and whether you want to invest in some basics. You can get great results without any equipment at all, simply by using your own bodyweight and doing some light cardio. If you decide to invest in some equipment, start with an exercise mat, exercise ball, a set of dumbbells (with pairs of light, medium, and heavy weights), and mini resistance bands. Give our friend Norm a shout at ConnectFit if you need some expert help with your home gym!
You should also decide what your general fitness goals are for the next 4 weeks and make a plan that will help you achieve them. There are endless variations of the "4-week workout plan" all over the internet, so we made a better one for you! If you need customization please feel free to email us!
2. Aim to Use All Muscle Groups
As you create your weekly workout plan, aim to include exercises that work a variety of muscle groups. You will want to progress your movements following a simple linear progression. Week 1 will be 3 sets of 8 reps; Week 2 will be 3 sets of 10 reps; Week 3 will be 3 sets of 12 reps ; Week 4 will be 3 sets of 15 reps.
For those without any equipment, an example of a week’s strength training might look like this:
- Monday: 3 sets of 8 Glute Bridges; 3 sets of 8 Incline Push Ups; 3 sets of 8 Deadbugs; 3 sets of 8 Reverse Lunges
- Tuesday: Rest from strength training- go on a walk or do something active outside!
- Wednesday: 3 sets of 8 Single Leg Glute Bridges; 3 sets of 8 McGill Curl Ups; 3 sets of 8 Step Ups; 3 sets of 8 Prone T-raise
- Thursday: Rest from strength training- go on a walk or do something active outside!
- Friday: 3 sets of 8 Hip Airplanes; 3 sets of 8 Push Up Negatives *3 second lower*; 3 sets 8 of Bird Dogs; 3 sets of 8 Heels Elevated Squats
In addition to strength training, you should try to incorporate some cardio, whether that’s jump rope, biking, rowing, or swimming. If you don’t have access to a bike, pool, or rowing machine, but you’re able to jump rope, here is an example of a 4-week cardio routine:
- Week 1: Jump Rope (rope-less) 20 seconds, rest 20 seconds, 8 rounds (daily)
- Week 2: Jump Rope (rope-less) 25 seconds, rest 20 seconds, 8 rounds (daily)
- Week 3: Jump Rope (rope-less) 30 seconds, rest 20 seconds, 8 rounds (daily)
- Week 4: Jump Rope (rope-less) 35 seconds, rest 20 seconds, 8 rounds (daily)
If you decide to incorporate some equipment into your routine, you can add dumbbells or kettlebells into your strength training, and/or mix up your cardio with some cycling or rowing. We are here to help build you a customized program around what equipment you have or want to purchase.
3. Block Out Time and Stick to It
Once you’ve created a 4-week workout plan, choose a time each day when you’re most likely to do it and block out that time on your calendar. Treat that time as you would any other appointment or commitment, and make sure everyone knows that you will be unavailable during those 30 minutes (or however long your routine takes you).
At the end of the week, if you’ve managed to stick to your fitness routine, reward yourself in some way, whether that’s with a healthy snack, a movie, or a good nap. You can use the weekends to recuperate and start the following week strong.
4. Start Small
A common mistake people make at the beginning of each year is setting resolutions that are too ambitious. The best resolutions and the best workout routines are the ones you will actually do. Start slowly and get the basics down before upping the ante.
If you’re starting from scratch, try doing 10-20 minutes of exercise a day and scaling up from there. And if you have any physical constraints that make some exercises difficult or even dangerous (for example, sit-ups might not be a good idea for someone with back issues), skip those completely and talk to your doctor or personal trainer to figure out a routine that’s safe for you. Once you’ve mastered the basics, gradually increase the difficulty of your workouts each week. Keep track of your progress, and you will notice improvements over time.
5. Consider Incorporating a Personal Trainer
Perhaps one of the best ways to fast-track your fitness journey is by incorporating a personal trainer. A personal trainer can add a level of accountability and help to create a solid workout plan that will ensure all of your bases are covered. They can also challenge you in the right ways and save you time trying to figure out everything on your own.
An experienced trainer will be able to tell the difference between normal discomfort and pain that can lead to injury, and they will ensure you’re conducting your workouts in a safe and effective manner. LEVO trainers give you the option for in-person training at our studio or virtual training, which offers maximum efficiency based on your unique needs.
Find Your Ideal Personal Trainer Today
The right personal trainer can help sustain your motivation and make your fitness journey fun and challenging. Whether you’re looking for in-person or virtual guidance, LEVO can match you with your ideal trainer. Request a consultation today to see what’s possible.