After months of gym closures and restrictions throughout the country, chances are you’re used to working out at home by now or thinking of getting started. That said, for many of us, our living spaces are far from ideal workout spaces—but the reality is that at-home workouts likely aren’t going anywhere soon. Luckily, with a few simple tweaks, you can supercharge your home workouts to be more enjoyable and more effective. Here are some expert tips and tricks:
1. Carve out a designated workout space
Even in the smallest of spaces (like city apartments), it may be helpful to designate a specific space as your home fitness area. Doing this can mentally psych you up for your workout. “The best thing you can do is make your space functional and convenient,” says trainer Kekua Kobashigawa, CPT. “If you feel cramped or it’s a hassle to bring equipment out or move furniture, you’re less likely to work out.”
You don’t have to go wild—a little goes a long way in creating a workout nook you love. Simply placing a nice towel or yoga mat lined with your weights and resistance bands in the corner of your bedroom will do. For a little extra, you can add an aromatherapy diffuser or a vision board with inspirational quotes to help you feel more excited to limber up in your home fitness “studio.”
Related: 16 ways to organize your space for healthy habits
2. Throw open the blinds
Time to brighten your space. “One of the best ways to enjoy working out at home is to light up the room,” says physical therapist Tim Fraticelli. “Open up the shades and consider adding a brighter light to your room if you’re looking to improve your mood while working out.” While regular exercise has been linked to a number of health-related quality of life improvements, research suggests that adding a bright light could increase the benefits related to mood.
3. Pump up the jams
Whether you’re going for a spin on your home bike or doing an at-home strength training session, high-energy music can make all the difference. “Music can turn an unmotivated mood into a workout-crushing mood in no time,” explains Carrie A Groff, CPT, a trainer with ClassPass. “When you hear a song that gets your head bobbing, it makes you want to push for one more rep.” It also takes your mind off of the muscle burn, she adds. So the next time you’re tempted to bail on that sweat, turn on one of the many workout playlists on an app like Spotify and see if it impacts how you feel.
4. Optimize your timing
In working toward your goals for physical activity, choosing a regular “when” can be helpful for staying on track. This will look different for everyone: You may designate a specific hour to work out each day, or you may simply aim to get moving within a broader time window (for example, in the afternoons before dinner).
Whatever your style, make your routine a habit and you’ll be less likely to skip working out—and more likely to look forward to it as a way to recharge and reset during harried times. “I love my morning routine, which includes my workout, morning coffee, and preparing myself for the day,” Groff says. “I look forward to it every day.”
To figure out a home workout routine that feels doable on a regular basis, think about your overall schedule. Morning workouts might not make sense for you, for instance, if you have to be on a workplace Zoom call at 8:00 a.m. every weekday. Instead, you might want to carve out 30 minutes midday to get moving; then grab a quick lunch (pair it with a WeightWatchers® protein shake or coffee!) before getting back to work. Night owl? Maybe aim to disconnect from work or chores every night at 7:00 and find an on-demand workout to do in your living room. It’s all about finding a system that works for you.
5. Move in a way that works for you
If you find yourself dragging through the same exercises every day or feeling intimidated by the thought of hour-long sessions, remember this: The best type of activity is one you actually enjoy, because that’s what you’re more likely to do consistently.
In need of some inspo? Fraticelli offers this workout idea that delivers both variety and efficiency. His go-to circuit: 20 squats in a minute, followed by 15 lunges the next minute, 15 pushups during the third minute, and 15 sit-ups in the fourth. “Repeat this sequence four or five times for 20 minutes of consistent high-intensity exercise,” he says. Yes, your movement can be short and sweet—and effective. Research links high-intensity training to a slew of benefits, including stress reduction, improved heart health, and more. If weight loss is your goal, this type of movement may also help you see progress in less time.
Once you know that, you might find yourself sneaking in activity throughout the day—in the car, between video calls at your desk, or even while you’re brushing your teeth.
6. Wear workout clothes you love
You may not be locking eyes with fellow gym-goers or sweating alongside your workout buddy, but putting on apparel that you love can help fuel your activity. “I know you’re probably not trying to impress people while you’re working out at home, but didn’t you love putting on a workout outfit that made you feel great before heading to the gym?” asks Zumba instructor Audrey Del Prete, CGFI, CHWC. “If it makes you feel good, then do it! Every little bit of motivation helps.”
And by “workout clothes,” we don't necessarily mean fancy, expensive performance gear. If your ratty college softball shirt makes you feel unstoppable—and you can move comfortably in it—by all means make that your look. It can even be as simple as a pair of socks that make you smile every time you look down!
7. Limit distractions
Even with the proper equipment, clothes, and routine, working out at home can be challenging. Unlike our homes, which have become de facto workplaces, schools, movie theaters, restaurants, and more over the past few months, gyms and fitness studios exist for one purpose: Exercise. “The best thing about going to a gym is that it is not home, where there are a million distractions, like kids and pets running around,” Del Prete says.
So, the next time you’re really trying to focus on a class or circuit (and not sneak in a few jumps between making dinner), act like you’re at a gym. Try eliminating distractions as much as possible by switching off your email or social media notifications, and letting household members know you’re leaving to work out—even if that’s just in the other room. The best part? You won’t have to wait for anyone to finish using a pair of weights or the treadmill.
Looking for more expert fitness tips? Check out The Vitamin Shoppe’s What’s Good blog.
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This article was originally written by Perri O. Blumberg for whatsgoodbyv.com and has been repurposed here with permission.