Published on Wednesday, 28 April 2021 at 11:56:36 AM
No gym? No problem!
At the end of the day, you really don’t need anything to get a good workout in. Sure, it helps to have a fully-equipped gym at your fingertips – but just because the gyms are closed there’s no reason to let your routine slip.
Bodyweight exercises like squats and lunges, core exercises like planks and crunches, and cardio exercises like jogging and burpees are great go-tos. But if you struggle to stay motivated at home, you might need to get more creative. Here are 4 tips to help you spice up your at-home workout game.
Follow along with workout videos or apps
Lockdown can be lonely, especially if you’re a gym junkie or a group fitness groupie.
But don’t worry – lockdowns don’t last forever, and in the meantime, your phone is your friend! Apps like Sworkit, Sweat and Seven have heaps of workouts to choose from and follow along with, personalised to your fitness level and preferences.
Of course, YouTube has workout videos you can access for free – and so do we! Visit our Healthy At Home page or watch our videos on Instagram for a range of home workouts designed by our fitness instructors, including this yoga workout, this core workout, this cardio workout and this senior’s workout.
Use what you have at home
Ok, so it might not be as convenient working out at home, especially for strength training – but it’s not impossible. There are plenty of things around the house you can use as weights.
Got a big backpack? Fill it with as much canned food as you can handle and use it to do your squats.
Got bulk bags of dog biscuits, rice, potatoes or fertilizer? That’s more or less 10kg right there!
Other ideas include:
- Any kind of carton/jug with a handle – think milk, juice or laundry detergent
- Tins of paint or buckets filled with liquid
- A laundry basket filled with stuff
- A slab of soft drink or beer
- A baby in a baby carrier!
A bit of creativity can go a long way – especially during lockdown.
Stock up on simple essentials
If the shops aren’t shut and you have some cash to spare, there are a few key pieces of equipment worth adding to your at-home exercise arsenal.
For cardio, a skipping rope is super effective. A study found that skipping for 10 minutes is comparable to 30 minutes of jogging, making the small investment of a rope well worth it. Check out this HIIT skipping rope workout to push your calorie burn even further.
For strength training, resistance bands can help you build muscle just as free weights do. They’re great for adding a bit of oomph to bodyweight exercises, plus they’re small and lightweight, so you can easily store them out of sight. Check out these resistance band exercises from the Australian Fitness Academy.
For core training, a stability ball offers endless options. In addition to strengthening your core, they’ll help you improve your balance, coordination and posture. Check out these stability ball exercises via the ABC.
Get your dog or kid involved!
If you’ve got a dog, a kid, or both, they’ll probably be more than happy to help get your heart rate up!
Go with the flow and let them take the lead. Otherwise, here are some ideas:
- Play catch or Frisbee at the park or down the hallway
- Chase a toy up and down the stairs
- Walk a trail or go hiking
- Set up an indoor obstacle course
- Go swimming
- Play hide and seek (with treats)
- Play tug of war
Nobody likes lockdown, but in times like these we’ve got to make it work!
At Beatty Park, we’ve got a fully equipped gym, group fitness classes and personal trainers ready to help you achieve your fitness goals, outside of lockdown.
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