Wondering How To Make Your 30 MINUTE WORKOUT AT HOME Rock? Read This!
If you want to improve your physical shape, lose weight or just gain a general state of well-being, home workouts might be the solution you are looking for. Only 30 minutes of exercise could help you achieve any of these goals and you will not need to invest further time or money to go to the gym.
Specialists agree that the length of a workout is not as important as its intensity and even more, its regularity.
If you want to benefit from physical exercise but you can’t add to your schedule regular one-hour sessions there is no reason to get discouraged.
With the right planning, a quick 30 minute workout can do wonders. And you can do it early in the morning, before starting your day, ensuring you get a boost of energy that will keep you going afterwards. Or, on the contrary, if you are more of a night owl, you can leave it until late, when going to the gym could be beyond your reach.
30 minutes home workouts are the most approachable way to having a sporty routine and people love them for this reason. You can explore different types of exercises and styles, put your favourite music on the background, get ridiculous with some dance moves and even exercise naked (or in that old T-shirt you love but you wouldn’t dare wear outside of the house).
Now let’s see some proven tips to get maximum benefits from your home workout routine.
Feel free to choose your favourite style
The pallet of possible workouts you could try from the comfort of your own home is really big and growing. A quick search on the internet and you will easily find all types of suggestions for physical exercises and possible combinations, not to mention videos of full workouts which are available on YouTube.
To make the choice easier start by striking from the list what you can’t or don’t want to do, and then continue your search through the ones that are left and choose the one that is most compatible with you.
Tip: Do strike out any cardio workout based on jumping, if you are living in an apartment which is not situated on the ground floor. Your neighbours will appreciate it!
Basically, pretty much any class which you can find at your local gym can be adapted for a home workout. Additionally, you can get more original and try those weird workouts that are not available in your vicinity.
For example, have you heard about the Russian martial arts called Systema? Why not try shaping your 30 minutes workout based on their principles?
Add some props
A good 30 minutes home workout can be done without any special equipment, but props might be useful.
They will add some extra pressure on your muscles and with this reduce the time you need to allocate to each of them. On the market, options span from the common dumbbell weights to the kettlebell or a Halo trainer plus.
There are also foam rollers, ankle weights, resistance loops, flex bands and many more. But if you don’t want to purchase anything, you can improvise with what you have in the house or make a DIY project. You can find some ideas here https://www.shape.com/fitness/workouts/strength/homemade-weights-will-enhance-your-workout-budget
Plan your workouts in advance
You are your own personal trainer and the only one in charge with keeping you motivated, efficient, and satisfied with your routine. So, instead of just heading to the gym and receiving a ready-made plan for a group of exercises, you need to come up with it yourself, after researching the options.
And if planning sounds a little bit threatening, you will tend to postpone your workouts. If you decide that you will wake up earlier to do some workout there is a good chance that you will hit the snooze button. But if you know exactly what you will do, for example if you already bookmarked the video from YouTube you want to follow, everything will be much easier.
Specialize workouts on groups of muscles
In the beginning or if you have limited time, a full body workout can be your golden ticket. But once it becomes routine, consider specializing your daily 30 minutes on just one group of muscles.
Warm up before the workout and stretch afterwards
As boring as it may seem, this is very important to protect your body and create the smooth transition it needs between activity and rest.
Keep doing it instead of all (the many) temptations
There is not enough emphasis on this - a good workout is one that actually happened rather than just one you are thinking about. Home workouts will help you cut the excuses you could’ve used for not going to the gym, like it being too far away or cold outside. But on the other hand you have only your interior motivation to rely on.
If you fail one day to keep up with your self-imposed routine, forgive yourself and continue the next day. The most mischievous temptation that might prevent you from sticking to your plan is to decide that you are not able to keep doing it. And this is never true!
To make your 30 minutes home workout rock, you will need to invest some time to plan it in advance. Since the options are so diverse, not knowing what you exactly want to do might be a reason for getting discouraged right from the start. And I bet you don’t want to end up yet again using your smart TV for Netflix instead of using it for a workout. Decide at least one day in advance what you will do and then do it.
Be Iconic and shape the rest of your life the right way. Keep it fun, keep it real and most of all keep at it and remember only you can make the changes required to stay fit, healthy and alive.
Specialists agree that the length of a workout is not as important as its intensity and even more, its regularity.
If you want to benefit from physical exercise but you can’t add to your schedule regular one-hour sessions there is no reason to get discouraged.
With the right planning, a quick 30 minute workout can do wonders. And you can do it early in the morning, before starting your day, ensuring you get a boost of energy that will keep you going afterwards. Or, on the contrary, if you are more of a night owl, you can leave it until late, when going to the gym could be beyond your reach.
30 minutes home workouts are the most approachable way to having a sporty routine and people love them for this reason. You can explore different types of exercises and styles, put your favourite music on the background, get ridiculous with some dance moves and even exercise naked (or in that old T-shirt you love but you wouldn’t dare wear outside of the house).
Now let’s see some proven tips to get maximum benefits from your home workout routine.
Feel free to choose your favourite style
The pallet of possible workouts you could try from the comfort of your own home is really big and growing. A quick search on the internet and you will easily find all types of suggestions for physical exercises and possible combinations, not to mention videos of full workouts which are available on YouTube.
To make the choice easier start by striking from the list what you can’t or don’t want to do, and then continue your search through the ones that are left and choose the one that is most compatible with you.
Tip: Do strike out any cardio workout based on jumping, if you are living in an apartment which is not situated on the ground floor. Your neighbours will appreciate it!
Basically, pretty much any class which you can find at your local gym can be adapted for a home workout. Additionally, you can get more original and try those weird workouts that are not available in your vicinity.
For example, have you heard about the Russian martial arts called Systema? Why not try shaping your 30 minutes workout based on their principles?
Add some props
A good 30 minutes home workout can be done without any special equipment, but props might be useful.
They will add some extra pressure on your muscles and with this reduce the time you need to allocate to each of them. On the market, options span from the common dumbbell weights to the kettlebell or a Halo trainer plus.
There are also foam rollers, ankle weights, resistance loops, flex bands and many more. But if you don’t want to purchase anything, you can improvise with what you have in the house or make a DIY project. You can find some ideas here https://www.shape.com/fitness/workouts/strength/homemade-weights-will-enhance-your-workout-budget
Plan your workouts in advance
You are your own personal trainer and the only one in charge with keeping you motivated, efficient, and satisfied with your routine. So, instead of just heading to the gym and receiving a ready-made plan for a group of exercises, you need to come up with it yourself, after researching the options.
And if planning sounds a little bit threatening, you will tend to postpone your workouts. If you decide that you will wake up earlier to do some workout there is a good chance that you will hit the snooze button. But if you know exactly what you will do, for example if you already bookmarked the video from YouTube you want to follow, everything will be much easier.
Specialize workouts on groups of muscles
In the beginning or if you have limited time, a full body workout can be your golden ticket. But once it becomes routine, consider specializing your daily 30 minutes on just one group of muscles.
Warm up before the workout and stretch afterwards
As boring as it may seem, this is very important to protect your body and create the smooth transition it needs between activity and rest.
Keep doing it instead of all (the many) temptations
There is not enough emphasis on this - a good workout is one that actually happened rather than just one you are thinking about. Home workouts will help you cut the excuses you could’ve used for not going to the gym, like it being too far away or cold outside. But on the other hand you have only your interior motivation to rely on.
If you fail one day to keep up with your self-imposed routine, forgive yourself and continue the next day. The most mischievous temptation that might prevent you from sticking to your plan is to decide that you are not able to keep doing it. And this is never true!
To make your 30 minutes home workout rock, you will need to invest some time to plan it in advance. Since the options are so diverse, not knowing what you exactly want to do might be a reason for getting discouraged right from the start. And I bet you don’t want to end up yet again using your smart TV for Netflix instead of using it for a workout. Decide at least one day in advance what you will do and then do it.
Be Iconic and shape the rest of your life the right way. Keep it fun, keep it real and most of all keep at it and remember only you can make the changes required to stay fit, healthy and alive.
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A student of life and probably for life. She likes putting theory into practice and to challenge norms. Currently on a mission to understand human behavior and interaction. Always on the lookout for the next challenge.