Posted by Joe Wicks in Fitness, Wellbeing
Fitting in exercise around a busy lifestyle can be hard work, but it doesn't have to be - it's just about knowing how to get the most out of your workouts and pushing yourself when you do.
Tens of thousands of people on my 90 Day Plan have got amazing results and transformed their bodies by training at home. In this blog Tess Agnew offers the ultimate guide to kicking off your fitness journey from home.
By Tess Agnew, freelance contributor
How many times a week do you have the same breakfast? Or pack the same lunch for work? And how often is your workout the first thing to get skipped when you're super busy?
Habits can be hard things to break.
Staying motivated to workout can be tough, especially when life takes over. Sometimes after a long day, the last thing you want to be doing is sweating it out in the gym – even though exercise can be exactly what your body needs to re-energise.
Because you never regret a workout, right? Only the one you didn't do.
And that's a habit worth breaking.
The good news is you don't need an expensive gym membership and lots of equipment to get fitter, healthier and leaner. All you need is a spare 20 minutes, a bit of space to jump around (enough for a yoga mat bare minimum), and some motivation.
Why workout at home?
Getting your workout done at home means you cut out travel time to the gym, save money, and train when you want – grabbing your 20-minute endorphin fix whenever it suits you.
Whether that's first thing in the morning, in the evening while dinner's cooking, or at whatever time in the day when the kids are asleep – working out at home is done on your terms.
HIIT at home – which workout is for me?
Simplicity wins when it comes to fat burning HIIT workouts. HIIT is all about short bursts of really hard work, followed with rest periods to recover. You don't need any equipment and bodyweight exercises such as squats, lunges, running on the spot and mountain climbers are really effective.
There's not a dumbbell in sight for any of these easy-to-follow beginner HIIT sessions, and if you're a total beginner you can start with the workout below:
#MotivationMonday. And Tuesday, Wednesday, Thursday…
Here's a few tips to pull out when you're struggling for motivation:
1. Tell everyone what you're doing
And I mean everyone. Tell your family, your friends, people at the office, everyone on social media. The first rule about fit club – tell everyone about fit club.
Making yourself accountable is a great way to stay motivated. It's also really nice to get messages of encouragement and support when you're smashing it.
2. Buddy up
There's no reason why your home workout should be done solo. Why not invite a friend round to exercise together? Or train with a family member?
3. Record your progress
Firstly, don't rely on the 'sad step' to track your progess. Keep track of your measurements and use progress photos instead. Because no matter how hard you train, or how well you eat, the scales cannot measure some of the most important things when it comes your body, fitness, health and wellbeing. In fact you may even put on weight, as your body burns fat and builds lean muscle.
Top tips for getting organised
Reclaim your time and own your workout
Creating healthy habits is all about organisation, and it's said that it takes 21 days to form a new exercise habit. The story you tell yourself in the first 10 seconds of waking up will shape your day. Make that story a productive one by getting organised the night before so you really have no excuse to skip your workout.
1. Make your goals achievable
That's not saying don't make them challenging – but breaking down your goals into smaller achievable chunks can really help, and so does being clear on what you want to achieve.
“I find the best and long term results come from people wholly prepared to set specific goals," says Linda Bramley, Brighton Life Coach and hypnotherapist.
“Wishy washy doesn't work. It might sound strange but don't be afraid to go small to start. If you want to climb a mountain, climb a hill first. Results will be more achievable and motivation to move onto more challenging things will happen."
So in the case of getting fit at home, if you can't manage a workout a day that's fine – try one every other day, or three a week, then build up.
And if you need to pause the video for a quick breather, that's fine too.
2. Set a time to exercise and keep to it
Make your workouts into appointments that you can't re-arrange. Set calendar reminders, schedule in not only your session, but your routine afterwards – shower, food, etc.
If you've set aside time you won't have to rush, and can start enjoying your workout time and the awesome feeling you get afterwards.
3. Lay your kit out
You may not be leaving the house to do your session, but that doesn't lessen the time spent finding your gear. Lay your kit out the night before so you can just get up and get going.
It works for any time of the day too, not just mornings.
4. Prep your meals
Alongside your training eating the right foods is essential to burning fat and getting lean. Planning your meals for the week (prepping like a boss) will help you fuel your body and avoid eating junk foods when you're out and about.
"Whenever I struggle to find the motivation to exercise I remind myself how good I feel and how much more energy I have afterwards." - Joe Wicks
About Joe Wicks
Joe Wicks is the online nutrition coach inspiring people all over the world to cook with his #Leanin15 video meals on Instagram. He is also transforming the lives of thousands of people with his tailored online nutrition plan, The 90 Day Shift, Shape & Sustain plan.
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