Are you trying to find a workout routine that is efficient, gets you results – and that you can do at home?
You are not alone. Trying to juggle a full-time job, manage a household and care for a busy family often leaves many people with little time (or energy) to exercise.
However, exercise is more important than just losing weight and building muscle. A regular workout program has shown to help people sleep better, give them more energy, improve focus, ease daily stresses and of course, keep our hearts healthy and bodies functioning at a higher level.
That said, it’s hard to push it to the top of the “To Do List” if you don’t have time for it. That’s why many people have started home workout routines that they can squeeze in between other activities – and they can cut out the time it would typically take to commute to the gym or an exercise class.
Not only are home workouts more efficient, but they can get you faster results simply because you have the time to schedule them on a regular basis.
HIIT (High Intensity Interval Training) is a very effective way of minimizing the amount of time that your workout – while maximizing your results. Typically, you alternate short sprints with short rest periods, and then you are done. Here’s an example of a HIIT workout that you can do at home in 10 minutes:
What is the Most Efficient Workout Routine?
You can find lots of options when it comes to designing home workout plans. Ideally, you want to choose an activity that you enjoy (or mix up different types of workouts) so that you will continue to do it because it is fun.
Besides that, the best workout routine for achieving results – and getting them sooner rather than later is an exercise that incorporates both upper and lower body movements at the same time. The reason for this is two-fold:
- Strengthening multiple muscle groups at one time is more efficient than working a single muscle. You can spend less time exercising and be done with your workout in as little as 10 minutes.
- When you design a workout where your use both your upper and lower body simultaneously, you get your heart rate up more. These routines are great for metabolic conditioning, and the concept is being used by many top personal trainers and gym classes worldwide.
Home workout equipment like rowing machines or TRX Suspension Trainers can give you a whole-body workout in minimal time. Plus, you don’t have to buy multiple pieces of equipment.
In addition, indoor rowers can help strengthen your core and back and therefore prevent back pain. Not to mention, recumbent bike rowers put minimal strain on your back.
Do You Need Special Gym Equipment to Workout at Home?
Not necessarily. Of course, this depends on the type of workouts you want to do. Sometimes, the main benefit of purchasing a piece of gym equipment is to make the practice or exercising more motivating. For some people, the fact that they have invested a significant amount of money in workout gear can be enough motivation in itself. =)
That said, there are plenty of body weight exercises that can give you great results (ie push ups, squats, lunges, sit ups, etc..). You can also invest in cheap equipment like a jump rope, kettlebell, pull-up bar or workout videos that give you guided instruction.
Jump rope workouts are a great example here. You work your arms, legs and core all at the same time. You don’t need to buy fancy equipment. Plus, you won’t need lots of space either. Below, check out a 10-minute jump rope workout video showing exactly how to do it.
How to Maximize Your Home Workout Results
This comes down to consistency and will depend on how good you are at motivating yourself. Don’t worry about starting small if that makes the process easier to stick with.
For example, instead of trying to workout 7 days a week for 30 to 60 minutes, start with 3 days a week for 10 minutes each. Once you get started and turn your idea into a habit, it becomes easier to increase the time from 10 minutes to 12 minutes to 15 minutes, etc… It also makes it a lot more manageable when you have a busy schedule.
In addition, proper form will get you better results than more reps. For example, proper rowing technique will strengthen more muscles than if you use improper form.
Kettlebells are another excellent option to get started, as they are inexpensive and don’t require lots of space. Kettlebells are perfect for core-strengthing routines as well as arms, back, glutes and legs. Check out this 10 minute kettlebell workout video:
How to Find the Time to Exercise…
Most people who workout in the morning do so because they know that they won’t get it done if they wait until later in the day. A simple way to “create time” is to wake up 15 minutes earlier and get in a quick routine before anything distracts you.
Another option is to fit your workout in during a time where you are doing something else. Jump rope while you are watching the evening news, do squats while you are waiting for dinner to cook or get on an exercise machine while you are talking on the phone.
All you need is 10 minutes. You can even divide up your workouts throughout the day if it fits your schedule better.
Of course, it just wouldn’t be fair if I didn’t include a short (under 10 minute) workout on a piece of gym equipment like the Lifespan RW1000 indoor rowing machine. You can do this very intense workout in less than 10 minutes. However, don’t assume that it doesn’t feel challenging or won’t get you results.
Remember, indoor rowers work almost every muscle group in the body, not to mention give you a great cardio blast. Intense interval workouts like this are great for getting the blood flowing in the morning or giving you a burst of energy in the afternoon. Don’t underestimate the power of a short intense workout!
