If you struggle with finding time to drive to a gym or balk at the high cost of joining one, home fitness training might be the ideal way for you to get and stay fit.
You’ll need a small space, a handful of gym essentials (or none at all), and a few minutes for home fitness training.
Home Fitness Training: The Home Workouts
Staying fit at home won’t require equipment if you perform bodyweight and plyometric exercises.
Bodyweight training uses your weight to gain strength and engages a wide range of muscles during the exercise, including your core to keep you balanced and stable. 1
Plyometrics, unlike bodyweight training, uses the rapid lengthening and shortening of your muscle with movements such as hops and jumps. These quick, explosive movements train your body to react quickly to increase speed and muscle power. This type of cross-training can also decrease other sports-related injuries.
Before starting a plyometric routine, you must have a strong strength base for these high-impact, dynamic movements.
So if you’re new to home fitness training, start slowly and increase your intensity gradually to prevent injuries.
Equip Your Home Gym for Home Fitness Training
While you don’t have to fill your home gym with large, fancy equipment, these inexpensive home gym essentials may help you prevent boredom with your fitness routine.
Foam roller. A foam roller is a great alternative to a hands-on massage to relieve your pressure points and increase your range of motion.
To use the foam roller, roll your bodyweight slowly over any tight areas.
You’ll want to use a foam roller either before a workout to loosen muscles or after a workout to speed recovery.
Foam rollers are color coded and ranked by firmness. Although various companies use different color codes, the softest foam rollers are white and the firmest are black.
A medium firm roller is best as an all-purpose tool. But if you’re an athlete looking to speed recovery, try a firm roller or one with bumps for trigger points.
Foam Rolling Workouts
Jump rope: This fun childhood activity boosts heart health and strengthens bones.
You’ll need an even floor, a rope that feels comfortable and reaches the middle of your chest.
To use your rope, jump high enough for the rope to pass under your feet – about an inch – and land softly on the balls of your feet to avoid knee injuries.
Jump Rope Workouts
Resistance bands. These lightweight, affordable, travel-friendly bands provide constant resistance for muscle strengthening.
These bands range from light to heavy resistance. The thicker the band, the more resistance it will provide.
Safety tip! Keep these bands out of direct sunlight and inspect for small tears. If you find tears in the band, discard it.
Get it: Black Mountain Resistance Band Set, Amazon.com, ($27)
Resistance Bands Workouts
Stability ball. Your core muscles – the abdomen, chest, and back – stabilizes your body and improves posture.
A stability ball recruits the muscles in your core for you to stay centered and balanced.2
Stability balls are sized according to a person’s height and your knees and hips should form a 90-degree angle.
You can increase the difficulty of stability ball exercises by using a firmer ball.
Stability Ball Workouts
Yoga mat. A yoga mat provides support and cushion for your ab workouts, seated band workouts, and for stretching.
Yoga Mat Workouts
A few minutes, a handful of essentials, and your motivation is all you need to get and stay fit at home.
SHOP HOME FITNESS TRAINING GEAR
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Plyometric Training for Children and Adolescents, American College of Sports Medicine
5 Different Types of Foam Rollers – and When to Use Each One, Runner’s World
Jumping Rope, Georgia State University
Benefits of Jumping Rope During Injury Rehabilitation, Jump Rope Training, Second Edition, Buddy Lee
Strengthen Your Abdominals with Stability Balls, American Council on Exercise