As a new stay-at-home mom, I am still trying to figure out my new life and schedule, especially when it comes to working out. If I don’t get it done before my husband leaves for work, then I have to get a little more creative cause I have to take my little one. Because of this, I have started to do research on programs that allow you to workout at home.
A part of me is quite skeptical of actually having an effective workout at home, but after doing some research I have realized that it is possible as long as you take it seriously and put as much effort into as you would at the actual gym. There are quite a few ways you can get a good workout at home: workout dvd’s, full body programs like P90X or workouts you create yourself. The most effective workout at home no equipment required involves circuit training – going for 30 to 60 seconds hard, coupled with one minute of rest. Repeat the circuit at least three times. This will keep your heart rate up and help your body burn more calories.
After a quick run in the morning, I like to compile a list of circuit training exercises that I can do when I am at home, while the babe is sleeping. Here is a list of moves that when do together and repeated three times, will help tone your body and create a great workout at home for women.
Body Weight Squat – The squat is great for shaping your butt and thighs. You don’t need fancy equipment or dumbbells for this move to be effective. Stand with your feet slightly wider than your shoulders and hold your arms out in front of you parallel to the floor. Lower your body as fat as you can by pushing your hips up and bending your knees. Hold the position for 3 seconds and then go back up. Perform 20 reps.
Calve Raises – These target the calves specifically but are great for the core and the rest of your legs also. You can hold onto a chair while doing them to keep your balance if needed. With your fee shoulder width apart, raise your legs up onto your tiptoes and hold for 3 seconds, then slowly bring them back down. Do at least 25 of these. You can also mix it up by doing one leg at a time, to target that calf specifically.
Incline Push Ups – This is a little easier than the regular, flat push up. Position your hands on a raised surface. Keeping your body rigid, lower your body until your upper arms dip below your elbows. Hold this position for 3 seconds and then go back up. Do as many as you can. When these get too easy, switch to regular pushups on a flat surface.
Plank – This exercise focuses on your core. Get in push up position, then raise your body up onto your elbows and tip toes, ensuring that your body is creating one long, straight line. Tighten your core and hold for one minute. Next, switch to the side and prop yourself on your right elbow, with your left arm on your left hip. Tighten your stomach and hold for 30 seconds. Then switch to the other side.
Here is a great circuit to workout at home for men. Do one set of each exercise with a minute of rest in between and then repeat three times.
Body Weight Squat – Squats are a great exercise for your thighs and butt and can be done anywhere. When performing a squat – pretend you are going to sit on a chair. This helps you get low and also helps you sit the right way when squatting to avoid hurting your knees. Do 25 of these.
Wall Sit – I remember doing these in high school as part of our volleyball warm up. Find a straight wall to lean against and sit down as low as you can. Hold this position for 1 minute.
Push Ups – This is another great exercise that you can do anywhere. To add a little more difficulty to this move, put your hands on an exercise ball and then do the push up. This increases the difficulty and also helps target your core muscles at the same time. Do 25 of these.
Dips – These target the triceps, deltoids, abs and chest. These are an effective exercise to do and can be done anywhere, which is what I love about them. Make sure the chair or table you use is high enough so that you get a good dip. To increase the challenge of this move, raise your legs – resting them on a table, stool or bench in front of you. Do at least 25.
Getting a great workout at home is possible and can be down with little to no equipment. You can boost your regular routine by performing strength training exercises during commercials while you are watching TV, cleaning the house, or while preparing dinner. Just because you can’t make it to the gym one day, doesn’t mean you can’t get a great workout.