Are you looking for some workouts you can do at home?
The New Year has been and gone and now we’re speeding full steam ahead into Spring. Lots of us set New Years goals to get fitter in 2018. Those that have stuck with it will now be working towards sculpting a strong and healthy body in time for Summer. But some of us, will only just be getting started.
Today I’m going to be sharing with you ‘3 Workouts You Can Do At Home‘, especially for those of us that are really strapped for time. I’ll also be talking about the power of recovery, why it’s important and a few things you can do to help your body to recoup after intense workouts.
3 Workouts You Can Do At Home
In the past my biggest excuse for not doing exercise has been lack of time. Especially now I’m a Mum too. I find it so hard to take a moment out to pop to the gym and do some exercise. But, for the last two years I’ve become a huge fan of home workouts. In fact, equipment free, home workouts have helped me to lose over two stone and have also helped me to start finding confidence in my body again.
The greatest thing about workouts you can do at home? They can fit in with your busy schedule. Here are 3 of my favourites:
1. Fitness Apps
I love fitness apps and there are some brilliant app workouts you can do at home. Apps are so handy and you can use them anytime and anywhere. In the park on a warm day, in a hotel while you’re on holiday, or at home in the comfort of your own living room. One of my favourites is BBG by Kayla Itsines. I’ve just completed a 3 month programme of hers and my body feels so much more toned and a lot stronger. Another amazing one is the ‘Body Boss’ method and I also have a Yoga app downloaded called ‘The Yoga Studio App’. Whatever your preferred exercise, there is likely ‘an app for that’.
2. YouTube Fitness Bloggers
The great thing about workouts you can do at home, is that you can make them as intense as you like. I do Youtube workouts at least twice a week. If you don’t know where to start with exercise, following Youtube tutorials is a good place to begin. There are some great HIIT workouts on Youtube and I love using them for targeting specific areas like abs, legs or arms. A few of of my favourite fitness vlogs are ‘Blogilates’, ‘XHit’, ‘Rebecca Louise’ and ‘Yoga With Adrianne’.
3. 5 Minute Morning ‘Wake-Up’ Workout
If you’re looking for some short workouts you can do at home, why not do 5 or 10 minute bursts of targeted exercises? If I really, genuinely have a packed day and I cannot take 20-30 minutes out to do some exercise, then my go to exercise is my ‘5 Minute Morning Wake-Up Workout’. It certainly does wake you up and it can be done while you’re waiting for the morning kettle to boil. If I have a really hectic day, I sometimes repeat this workout three or four times at different intervals, so I still get at least 20 minutes of exercise done.
Read my post: 5 Minute Morning ‘Wake-Up’ Workout
The Power Of Recovery
Starting a new workout plan is really exciting, but it is also easy to do too much too soon, or to overdo it and pay for it later.
Regardless of what workouts you are doing, you must factor in rest days and times for recovery. I learnt this the hard way.
A few years a go I was a bit stupid. I saw rest days and recovering as a waste of time and I did hardcore exercise daily for a few weeks. It wasn’t until I caused myself a really serious shoulder injury and I had to go to physiotherapy, that I realised how important resting and recovering is.
There are a few really easy things that you can do to avoid injuries and to ensure your body is fully recovered before you start doing more exercises.
1. Stretch Before And After
Before and after a work out, take 5-10 minutes to do some stretches. Stretches are really simple, but so effective in helping you to avoid injuries. Stretching reduces muscle fatigue which helps your body to recover faster.
2. Eat Well
Watching what you eat is so important when you’re exercising regularly. Eating the right foods can minimise muscle soreness and can also replenish your body’s energy a lot quicker. Simple things like eating protein before and after workouts can help you to build and repair muscles. Carbohydrates can help to provide the body with energy lost during a workout and making sure you’re getting all the right vitamins can ensure that your body remains healthy and strong.
Read my post: 10 Easy Healthy Snacks
3. Take Rest Days
If you’re planning to do workouts at home everyday, I definitely advise you factor in at least one rest day. Even the best sportsmen and women know to take a little time out. Give your body time to recuperate and rebuild the broken tissue. If you don’t you’re more likely to get an injury by wearing and tearing muscle non stop. Relaxation actually allows the body to train harder in the future.
4. Go For A Sports Massage
If you have an injury or your muscles feel tight, go for a sports massage. I cannot recommend these enough. A deep tissue massage helps the blood flow and targets specific muscles. This helped my shoulder no end. They help to relieve any tight tension and aid any problems you might have with particular muscles. But, you don’t just need to get a sports massage if you have an issue. A sports massage can be great for preparing your body for exercise and for making sure that your muscle are at their optimal condition for workouts.
My final point is probably the most important of all. Sleep! Whether you are doing workouts at home, or workouts at the gym, it is so important to make sure you get enough shut eye so that your muscles can relax and repair. Intense exercise can exhaust your body. Did you know that our bodies actually build the most muscle during sleep times?
Not only that but sleep can recharge your mind and re-motivate you for the next day. If you’re struggling to sleep, it might be time to invest in good quality pillows, comfortable beds and a new mattress. My favourite mattresses are by Tempur®. Their mattresses provide support for those recovering from workouts, as the material offers optimum comfort for recovery. They have many pressure relieving products, all scientifically created to help your comfort when sleeping. A Tempur® mattress can help you to feel weightless, taking emphasis away from muscle soreness and allowing you a decent night’s sleep. How lovely does that sound?
A good nights sleep can promote positive wellbeing and can also help you to see results from your exercise a lot quicker.
So, those were my ‘3 workouts that you can do at home’. I hope you enjoy trying them out, but please don’t forget to take time out to let your muscles and body recover!
So which of these workouts do you like the sound of the most? Do you make sure you recover and rest after exercise? Let me know in the comments below!
*Collaboration with Tempur