Coronavirus (COVID-19) has reached the US, and you might be concerned. The good news is it can still be contained. That's one of the reasons the WHO and CDC are both recommending that people avoid crowded public spaces. Stocking up on groceries, skipping your weekly book club meeting, and finding ways to entertain your kids at home are all great steps to prevent the virus from spreading. But this also means skipping the gym. While you might be willing to sacrifice some comforts for safety, you don’t want to sacrifice your health or fitness.
Luckily, it’s possible to stay in shape without stepping foot in your local gym. In this guide, we’ll show you how to have a home workout on a budget. For under $100, you can get a gym-quality workout from the comfort and safety of your own home. Here’s how.
Bodyweight Exercises at Home
You can’t go wrong with the classics. Bodyweight training provides some of the most effective and convenient exercises for building muscles and stamina. You might think your options are limited, but done well, bodyweight exercises provide a full body workout that will keep you in shape.
- Pushups build and strengthen your chest, shoulders, triceps, and biceps. Learn some variations, such as diamond pushups, if you want to target specific muscles.
- Planks are sure to make you feel the burn in your abs—these are safer alternatives that are healthier for your back than crunches or sit ups.
- Squats and lunges train your legs and help with flexibility and balance.
- Jumping jacks will keep your heart rate and agility up while you wait to get back on that treadmill.
There are variations to these core bodyweight exercises, as well as many other movements, that target specific muscles. Examples include side planks, calf raises, and so on. While weights make it easier to progressively overload and are more effective for building power, bodyweight exercises are no slouches and are a fine alternative as you wait to get back to the gym.
Start with What You Own
Get creative by incorporating common household items into your home workout.
- Run up and down the stairs instead of using the stair stepper at the gym.
- Use a chair, couch, or multiple stairsteps for step ups.
- Train your triceps and chest by using a chair for dips.
- Get a nice workout for your back and biceps with inverted rows using a sturdy table.
YouTube is a great resource for free workout videos using just your body and some common household items.
Invest in Resistance Training
Resistance training is a great way to take your home workout to the next level. Simple resistance bands open up many options:
- Work out your calves and thighs by wrapping bands around your ankles before stepping.
- Hit your arms and core by wrapping resistance bands around your back during pushups.
- Use resistance bands to mimic bicep curls to keep your arms in shape.
Do more with less. With just one resistance band, you get a full-body workout and add intensity to bodyweight exercises. With all the different muscles they help you train, it’s easy to see why resistance bands should be your first home gym investment.
Try New Exercises
If you've never tried yoga or Pilates, now's the time.
If you think these are just fancy names for stretching, you couldn’t be more wrong. Yoga and Pilates are both excellent for honing your core strength, balance, and flexibility. They push your body to its limits to help you improve your posture and strengthen your muscles.
Whether you want to do yoga for weight loss or Pilates for leg strength, with either exercise, you will find an effective home workout routine for your personal goals.
Get a Cheap Workout at Home Using Weights
At the gym, if you notice your workout starts to feel too easy, you increase the speed on your treadmill or add more weights to the machine. You should also do this for home workouts.
- Hold a medicine ball while doing squats or lunges.
- Carry kettlebells as you walk up and down the stairs.
- Use dumbbells to train your arms, shoulders, and even back.
Weights are affordable pieces of equipment that spice up and add intensity to your home workout routine. Challenge your body and include weights in your home gym.
Focus on Technique
Gym equipment is often designed to keep your body in the right position while you work out. When you work out at home without the aid of expensive gym equipment, it's more important than ever to focus on your technique.
Don’t just focus on how much weight you lift. Pay close attention to your posture, stance, and form. For example, while you do squats, tighten your core muscles and don’t let your knees go past your toes. Focusing on your technique reduces your chances of getting injured and guarantees that you target the right muscles.
Don't Forget to Stretch
Before and after a workout, it's important to stretch your body.
Stretching helps warm up your muscles, reducing the risk of injury during your workout. When you're done, stretching helps relax and loosen your body to reduce the soreness you’ll feel the next day.
Exercise equipment such as calf stretchers and comfortable workout mats will make it easier for you to stretch out your body. Also consider looking up and printing out a guide to some of the best stretches for your body; hang this up on your wall and work through each of the stretches carefully so that you properly target critical muscles before and after your workout.
Going to the gym is an excellent way to stay fit and healthy. However, it’s not always practical to go. With health experts advising folks to avoid public spaces like gyms until COVID-19 is contained, it’s safest to enjoy a cheap workout at home.
With our Under $100 Collection, it's easier than ever to reach your workout goals without ever having to step outside your home. With affordable and convenient home gym equipment, you guarantee that you and your family will stay healthy and fit.
G&G Fitness specializes in treadmills, ellipticals, rowers, and all-in-one home gyms. We’re dedicated to providing the best fitness advice and equipment for all of your home gym needs. Contact us to learn more, or browse through our selection of home gym equipment to get started today.
Looking for an all-in-one home workout machine?
There are many options to get a full-body workout with just one piece of fitness equipment. Here is a selection of products we recommend. Contact a G&G representative for a free consultation and personalized recommendations.