Posted on April 30, 2020 by Josh Puttock
We have designed and installed numerous home gym projects, so our team has a wealth of knowledge and expertise when it comes to creating functional workout spaces at home. Whilst our home gym projects vary greatly in scope, depending on the client’s budget and specification, we understand that not everyone has the space or money for a dedicated workout area in their home.
Due to the current lockdown situation enforced by the Coronavirus pandemic, we wanted to share some tips that everyone can follow to create an area at home for participating in home workouts, whether it be a hardcore HIIT style session or a peaceful mindfulness meditation. Sally Ottewell, one of our Gym Design Consultants has put together the following home workout guide:
Make room for a mat
You can complete a perfectly successful full-body workout, yoga session or meditation in the floorspace that an exercise or yoga mat takes up. Find a practical space, that’s away from other housemates/family members, clear a small area, so you can focus and stretch out if need be and pop your mat down.
Plan for uninterrupted exercise time
Let your housemates or family members know that you’re taking some time out to exercise and that you don’t want to be interrupted (politely of course!). This might sound daft, but it’s very easy to get distracted whilst working out at home and the smallest of interruptions can mean you miss some important instructions from the instructor and completely lose your flow.
If you have space, it’s sometimes nice to include other members of your household, as this can help with motivation and provide a fun distraction from the day-to-day lockdown regime.
Simply sit and breath
Whatever session you plan to do, and there is a whole host of sessions available online right now – take a few moments before you start to sit on your mat and simply breathe. Switch off from the day you’ve had so far and prepare for the session ahead.
Benefits of bodyweight
A basic workout can be performed with little or no equipment. Using your bodyweight alone is enough to complete a challenging full-body workout. Search YouTube or Instagram for circuits, HIIT sessions, yoga classes or meditations and you’ll have plenty to choose from, many of which will require no equipment at all.
Many health and fitness influencers are offering free, live online workouts if you want to feel like following a class. Techogym have master trainers in their homes offering video workouts, often just with bodyweight, so no equipment needed.
Building on the basics
Once you get used to your set-up, space (you may want to change the space you use depending on the type of workout) and workout routine, you can start to experiment a bit more with building the intensity of activity, trying different tempos or durations. Mixing it up will stop you from getting bored.
Placing a mirror near your workout station, will help you observe your form and make corrective adjustments by comparing your technique to the instructor.
You might also start to think about improving your current set-up, what equipment you’d like to try, creating a home gym if you have the space and make a wish list for the future.
It’s widely known that working out to music is really effective and by selecting the right tracks, you can really find your flow and raise your workout experience. This doesn’t just apply to high intensive exercise sessions, but also to yoga and meditations. Take time to find or create a playlist, or to research different genres of music that suit your chosen style of workout. It does wonders for workout endorphins.
Once you’ve found out what type of workouts you enjoy and the style of instructor that motivates you, try and follow a regular schedule for a prolonged period of time. This will not only mean you get some physical and mental benefits from the activity sessions, but it also helps with the general routine of lockdown, bringing some normality to day-to-day life. Sessions don’t need to be too long, and it’s best to aim for a few a week.
It’s good to keep the routine for a certain period of time, a month for example and then review the plan and develop/change it as you see fit. An activity journal is a simple way to record your sessions and then adjust your plan as you go. You can make notes about certain sessions or how you feel throughout the week. This can also help with discipline and motivation.
Swap & share
Chat with friends and see if you can swap ideas and share recommendations, this will help you identify the type of sessions you typically like, but also open your eyes to trying something new that you might benefit from. Teaming up with friends and completing a virtual session together via Zoom is also fun and good for motivation. You can have the workout on your phone and the video on your laptop for example. It makes a more interactive and sociable experience and you can have a catch up post workout.
A physical or mental workout can be successfully achieved by dedicating as little as 20-minutes per day, utilising a space as big as a yoga mat and using bodyweight only. If there ever was a time to adopt a fitness routine, it’s now!
motive8 offer a wide range of bespoke wellbeing and fitness solutions including management services. Visit our website to find out more.