How To Maximize Your At Home Workout

Updated: Apr 2

As the saying goes, you can't outrun your fork. But when your food habits are in line with your goals, adding fitness to your healthy habits routine can help you sculpt your body, tone up and trim down and shed those last few pounds. And the benefits of strength training go far beyond pretty muscles! When you have a healthier muscular balance in the body, you're able to perform day-to-day tasks more easily, reduce pain and inflammation, lower your risk of injury and disease, and improve your quality of life.

But what happens if your job, lifestyle, or environment doesn't allow for traditional gym workouts? No problem! You can easily get an effective workout at-home! In fact, most of my clients enjoy having fitness tools at home and enjoy the freedom being able to workout when, where, and how it works best for them.

You simply need to know how to maximize your at-home workout. And I'm going to give you the tools to do it -- without breaking the bank or having to set-up an entire home gym (unless you want to of course!)

resistance bands for at home fitness

Resistance bands.

Not only do resistance bands offer the ease of portability and storage, but they provide versatility to a number of exercises. They come in a variety of sizes, colors, and strengths to accommodate all fitness levels. Resistance bands offer the unique ability to challenge muscles by offering varied tension within an exercise movement, enabling the user to work both the weaker and stronger muscles simultaneously.

And because you're able to dictate the amount of tension placed upon the muscle, resistance bands are excellent for people rehabbing an injury or just starting a fitness routine. But don't misunderstand, they're incredibly effective for the fitness enthusiasts too! Adding resistance bands to your fitness routine will help you address underused muscles, strengthen muscles safely and promote a healthy muscular balance within the body without placing the strain of conventional weight equipment - safeguarding your muscles, tendons, joints, and bones!

dumbbells for at home for at home fitness


Dumbbells come in a variety of weight loads, starting as low as 1 pound all the way up to 65+ pounds, so you can pick the weight that's most appropriate for your fitness level. The wonderful benefit of using free weights in your fitness routine is their ability to recruit and challenge balance and strength in ways that stationary machines cannot. And because free weights encourage the use of stabilizer muscles, you're able to more effectively build strength and make power gains, making them ideal for athletes and sport conditioning.

Adding free weights to traditional bodyweight exercises, such as squats, lunges, planks, and sit-ups, can be a great way to boost your overall fitness, challenge your core, and build fat burning muscle. It's really amazing how much you can do with just a pair of 5 and 10 pound dumbbells!

Medicine balls.

These weighted balls make a fun and versatile piece of fitness equipment that can bring breathe new life into your fitness routine!

They range from 2 to 25 pounds. And because they're designed to be thrown and take a good deal of impact they offer greater flexibility than traditional free weights and can be used in exercises from woodchops, sit-ups, and squat thrusts, to shoulder presses, plank holds and lunge tosses.

The medicine ball is a great fitness tool to challenge your core, support healthy balance, eye-hand coordination, and boost overall muscular power. They're excellent for explosive strength movements as well as flexibility exercises... and let's face it, they're just plain fun!

Yoga balls for at home fitness

Swiss balls.

The Swiss ball makes a wonderfully versatile piece of fitness equipment if you have the room available to use and store it. The most common sizes are 55cm, 65cm, and 75cm. The size best for you is dependent on your height (see the chart of size recommendations below).

You can use a Swiss ball as an office chair to support proper spine alignment, for conditioning exercises like planks, sit-ups, push-ups, hamstring curls, and wall squats. They work great in place of a weight bench and are excellent for your stretching routine.

The imbalance of the ball helps you engage your core and muscles supportive of healthy balance, boosting balance, coordination and conditioning while fostering proper posture in a low impact way. It's no wonder why they're commonly found not only in gyms, but in physical therapy and chiropractic patient care!

Swiss Ball Recommendations based on height:

  • 4'11" to 5'4" height = 55 cm ball

  • 5'4" to 5'11" height = 65 cm ball

  • 5'11" to 6' 7" height = 75 cm ball

Bottom line - bodyweight exercises are a wonderful way to support your functional movement needs. Physical activities such as squats, lunges, planks and sit ups can be done anytime and anywhere with little else required than your body to perform them. Finding ways to enhance these basic movements in order to gain optimal results and build upon your body's strength, cardiorespiratory, balance and coordination foundations is instrumental in maintaining long term health and fitness benefits. As you can see with the use of a few simple fitness tools you can easily add challenge to virtually any fitness routine. So now that you know, get ready - let's go!

Are you tired of trying to figure out the right fitness for your body and struggling to see results? The Online Fitness Club features personalized workouts with step-by-step video instruction, healthy habit support, and more. Take guesswork out of exercise with fitness routines that help you workout smarter, not harder, for the best results!

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