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No Gym, No Problem: Tips for working out at Home

Updated: Sep 10, 2023

Fall is coming soon and that means busy schedules if you're going back to school, more celebrations coming up (Halloween, Thanksgiving, and if you have a lot of Libras/ Scorpios/ Sagittarius in your friend group prepare to be booked and busy with the celebration), and the season where the treats are richer and there is more motivation to cook meals at home with all the activities that happen. If you're anything like me who is in preparation mode and has been thinking about ways to still manage your fitness goals during this time of cozy activities or simply just a homebody who knows even having a gym membership is not enough to make them consistently attend, this post is to give you tips I learned as a Home workout girl.

1: Meet yourself where you at

I recently just put out a podcast episode that talks a lot about grounding yourself.

When the seasons change, there are more interpersonal changes that come along with it. With going back to school sometimes it is so easy to put your physical health on the back burner. In my experience of college, I noticed people gave up sleep or working out for grades or some gave up on having high grades in favor of career progression and to have a social life. In my current experience as a postgraduate student, I have been struggling with maintaining my workout plan because I had more freedom in June and July, but since then I acquired added-on responsibilities and it had been so uncomfortably hot because of a heat wave I decided to take a moment revisit my why I am doing this in the first place, if my goals have changed and what have been my recent constraints.

I mentioned this before but I have been struggling since the pandemic. You can find the full description in the lessons I learned in college, but whenever I get into periods like this I try to dig deeper. I ask myself questions like “What is the list of reasons I haven’t been fulfilling this task” and be honest with myself if that thing is an internal issue or external issue and what are some possible solutions that can help me so those constraints are no longer an issue.

Having awareness about this is extremely important, which will bring us to the next step.

2: Know yourself well

This step is more about getting real on the details and below is an infographic I created that you can use to cover all the bases. Essentially these questions help you to build your fitness plan. Frequency, intensity, time, and type are super important but there is also other consideration to take note of like your goals, fitness level, age, health, skills, interest, and availability of time.

3: Explore the possibilities

The best part about home workouts is the fact it’s actually very versatile and even though this post says home workouts, some activities you can still take outside your home. For instance, I have a jump rope, and since I don’t live in a house I have to go to the park close by or the boardwalk to use it. It is just one of the options I have and below I am going to share a list of equipment I have in my room (my primary workout space).

  • A mini stepper: The one I got was the Sunny Health & Fitness Versa Stepper Machine. This is not sponsored but it is truly my favorite thing I bought. It was at the time when I was deciding if I should get a walking pad but all the ones I saw that were highly rated were too far out of my budget. The one I got was $100 but using girl math it was good investment because it is the equipment I see the most often. I like to use it either watching motivational YouTubers/ lifestyle YouTubers who are living my dream life or sometimes I use it while reading a book. It has bands to work out your arms with but I typically don’t, but to create a challenge I use wearable weights.

  • Weighted vest(s): I have two- one goes up to 8 lbs ( I bought it when I was just starting) and the other goes up to 20 but because of the design I can only go up to 16 lbs. These are great but be careful with selecting the style, especially if you are a larger-chested girl like me.

  • Ankle/wrist weights: More wearable weights, the set I have is 1.5 lbs each because I just bought a cheap one ($20). I actually am considering getting heavier ones that are 5 lbs each.

  • Foam roller: Very good for after work. I love using it to cool down but there are different ways you can use this. I've seen people using it as a tool for at-home pilates:

  • 1 pair of 5 lbs plastic dumbbells: I took them from my mom’s set since the heaviest she lifts is 3 lbs.

  • Metal dumbbells/barbell set: I bought these too soon but eventually I want to incorporate strength training

  • Bands: They weren’t that expensive- I have a variety of these made from different materials: latex and non-latex.

  • Weighted Jump Rope: mentioned this one, This equipment is a bit long for me when I use it but it definitely brings out your inner child and makes exercise fun.

  • Mini trampoline: I had it since I was kid and removed it from underneath my bed to see if it was in good condition (a little squeaky but ultimately good). I found some good rebound workouts to follow

  • Weighted hula hoop: I love I can use it in my space without going outside and it heals my inner child.

  • An ab wheel: I rarely use it but eventually that can change

  • Yoga mat: Basic but a necessity for floor exercises

  • Kettlebells: I use these the most when I am doing bodyweight exercises with a platform I use

Platforms I use for my workouts:

  • Sworkit- I had this one since high school when it was free, but now they do charge for a subscription

  • Youtube- I feel like I can do a whole post on this one so I am not going to be too specific with this one.

Remember to work out at home you don’t necessarily need equipment. However, I am an experimental person and if I could have a home gym, I absolutely would. However, if you want to save money there is a ton of object that can be used in place of weights and you can use furniture pieces too.

Exploration is important because sometimes the reason people quit is because it feels like a drag and gets too repetitive. What works for someone else may not work for you and maybe you’ll be able to find things that do.

4: Set the space

My final tip for working out at home has to do with environmental design. The space matters and if you are like me and have to use your bedroom as a primary workout space it is so important to have that space tidy. I also leave my workout clothes near where I set my phone at night. That way when I woke up to turn it off it became habitual to just change out of my PJs into a cute workout set.

Atomic habits taught me the value of making your habits automatic and setting up your space in a way that makes it hard to not do the work.

Don't Get Discouraged by Perfectionism

Building a fitness routine, especially when working out at home, can be challenging. It's normal to have days when you're not feeling motivated or when your routine falls apart. But don't let this discourage you! Instead, use it as an opportunity to reflect on what's working and what's not.

One of the most common reasons people fail to maintain a consistent fitness routine is perfectionism. We often set unrealistic expectations for ourselves and when we don't meet them, we feel like we've failed. This mindset can be detrimental to our progress and can lead to feelings of frustration and disappointment. It's important to remember that creating a sustainable fitness routine takes time, patience, and a healthy mindset. Don't get caught up in the idea of perfectionism. It's okay to have off days and to make mistakes. What's important is that you keep moving forward and stay committed to your goals.

If you find yourself struggling to stick to your routine, try to identify the reasons why (aka meeting yourself where you are at). Maybe you need to try a new method, or maybe you need to tweak your routine to better fit your schedule. It's also important to give yourself grace and be kind to yourself during the process. Don't beat yourself up for missing a workout or indulging in a treat. Building a fitness routine is not a one-size-fits-all process. What works for someone else may not work for you, and that's okay. The key is to find what works for you and to be consistent with it.

As I wrap up this post, I want to express that I was inspired to write this due to a question I saw. I actually really appreciate the conversations that happen around me because they always spark the best inspiration. Stay motivated and keep working towards your fitness goals, even when it's tough.

Thank you for reading and if you have anything you want to see more of, be sure to comment with suggestions or email me. Remember to subscribe to my YouTube channel, and follow my TikTok, Instagram, and Twitter to connect and stay up to date. I am excited about my next blog post so make sure you come back. Until then, there’s a lot more content on my YouTube channel. I hope you have a good day, evening, or night.

Until next time,

xoxo Lay 💋


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