As we usher in a new era of health and wellness, the fitness landscape is shifting in remarkable ways. The rise of home workouts is a trend that has taken the world by storm, fueled by technological advancements. Recent statistics show a steep increase in people swapping gym memberships for a home gym and home workout sessions, and smart fitness equipment and apps are playing a critical role in this shift.
The growing popularity of home workouts can be attributed to their convenience, versatility, and personalized experiences. Smart fitness equipment, which ranges from digitally-connected weights to treadmills, can simulate many exercises once confined to the gym. Similarly, fitness apps provide tailored workout routines, guided exercises, and tracking features, effectively bringing the expertise of personal trainers right into your home gym.
As we grapple with our fast-paced lifestyles and evolving wellness needs, the appeal of home workouts is undeniable. This article will delve into this exciting trend, exploring the indispensable role of technology, the benefits of smart fitness equipment and apps, and how they are revolutionizing our health and fitness goals.
Biggest trends in health and fitness technology in 2023
In 2023, the fitness landscape will have promising advancements and thrilling technological trends, paving the way for a vibrant future. Whether you’re a dedicated fitness enthusiast or simply aiming to improve your well-being, here are many choices to assist you.
- Wearable technology advancements. The wearable technology market has witnessed a significant boom by introducing innovative smart watches and rings.
- Fitness with metaverse. Virtual and augmented reality (VR/AR) workouts greatly impact this year, catering to the growing demand for immersive fitness experiences.
- IoT-enabled health device. Innovative wearables and smart sports apparel, including smart shoes and socks, gather biometric data on body movement, distance traveled, muscle stretch, and heart rhythm, empowering individuals to personalize their home workouts.
- AI-powered personalization. AI plays a crucial role in fitness technology by enabling wearables and fitness applications to offer personalized recommendations, feedback, and coaching. Analyzing data by AI algorithms yields accurate insights and personalized fitness programs.
- Smart home gyms. The popularity of home fitness soared during the pandemic, with people investing in modern home gym equipment. Now, such fitness equipment has even more advanced features, such as cameras, touch screens, motion sensors, and connectivity.
- Sustainability and eco-friendly. Fitness Solar-powered exercise gear and devices have recently gained popularity, promoting sustainability.
- Mental well-being focus. Technology is playing a role in promoting mental well-being as well.
These trends collectively define the landscape of fitness and technology in 2023, providing innovative ways to improve our health. So, choose the right tool/technology/app that suits your body and health to live a happy lifestyle!
Poonkuzhale K, Digital Marketing Manager at Performix Business Services LLC
What is a home gym?
A home gym is any space and/or equipment you can use to get a personalized workout from the comfort of your home. This can mean many different things to different people, and there is no “one size fits all” home gym we should strive for.
People fortunate enough to have the space and budget might have cardio machines, dumbbells, racks, or all-in-one machines in their home gyms. For others with limited floor space, though, their home gym might be a yoga mat and a few resistance bands out of the closet. It’s all about making the most with the space and budget you’ve got to work with – you don’t need fancy equipment to get a world-class workout. Bodyweight exercises like squats, push-ups, pull-ups, and sit-ups work great and require little to no equipment. And now that we have access to so many different fitness apps through our phones, it’s easier than ever to get professional guidance with our workouts from home.
When planning your home gym, prioritize the most important fitness aspects (cardio, strength training, etc.) and start small – you can always expand down the road.
Remember that having a home gym is about making it more convenient to fit exercise into your daily routine. Because at the end of the day, staying active and exercising is the best thing any of us can do for our health.
Will from The Home Gym
Benefits of working out from home
Home gyms are convenient, efficient, and affordable.
Too many create workout goals based on what we can do on our “best day.” Working out at the best times is hard enough, and most days are not that. I encourage clients to create a fitness plan they can do even on their worst days. Hope for the best, but plan for the worst.
Training at home lets you be consistent; you can work out even on the most hectic days. Consistency is one of the building blocks of change. The gym is there staring you in the face, reminding you to move; you can always squeeze something in, even if you only have ten minutes. Some motion is always better than no motion. Have ten minutes? Great, fit in a quick workout.
You don’t have to spend valuable time getting to and from the gym. Time is a non-renewable resource, and it is typically better to spend it training than traveling.
Lastly, you can create a home gym on virtually any budget. Have a shoestring budget? Buy a few resistance bands and do free online workouts. Want to invest in state-of-the-art equipment? Splurge on a squat rack or a high-end cardio machine.
The trick is to make daily motion non-negotiable. If you hate training at home and love the actual gym, great. I am a fan of the home gym, but ultimately, what matters is that you find what works for you.
Kathleen Trotter from Kathleen Trotter
How AI fitness technology can improve your health and fitness
AI fitness technology can improve health and fitness by providing more personalized plans for individuals. This can be especially true for those who wear fitness-tracking products such as watches, rings, etc. When wearing these, data is tracked, making it easier to take those analytics and, from there, make a plan based on the individuals’ fitness goals and preferences.
Not only can this help with workouts, but recovery as well. Based on each person, these analytics can also help one track their sleeping habits, heart rate, and more to ensure their recovery process is personalized to reach their maximum goals. Overall, AI can be a huge breakthrough in helping people find systems that work for them and that they can accomplish on their own time without the pressures of always having to go the gym or spend excess money on certain resources that might not always be helpful, beneficial, or provide results.
What is virtual training, and what are the benefits?
Instead of attending physical sessions at a gym or fitness studio, individuals can workout with a certified personal trainer from the comfort of their homes or any location with an internet connection.
There are tons of benefits of virtual training, but here are a few important ones:
- Personalization: 1-on-1 and provide personalized workouts tailored to the individual’s abilities, goals, and limitations. Trainers can assess the client’s progress and make adjustments as needed.
- Accessibility: Individuals are not restricted by geographical location or gym schedules. They can participate in sessions regardless of location, making it convenient for frequent travelers or those with busy schedules.
- Minimal equipment needed: Effective even without specialized gym equipment. Trainers can design workouts using bodyweight exercises, resistance bands, kettlebells, or other easily accessible items.
- Customizable workouts: Trainers can create highly specific workout programs based on the client’s goals and the available equipment, ensuring maximum effectiveness and results.
- Safety & Supervision: Provides the supervision and guidance of a certified personal trainer. This ensures proper form and technique, reducing the risk of injuries and maximizing the benefits of each exercise.
- Time-efficient: Sessions can be scheduled to fit into busy lifestyles, and the workouts are designed to be efficient, often lasting around 20 minutes twice a week.
- Future-oriented: As technology advances, virtual training will become increasingly popular. It offers a flexible and adaptable approach to fitness, especially in situations where physical gyms may not be accessible or preferred.
Virtual training offers a convenient and effective way to receive personalized coaching, maintain regular exercise routines, and achieve fitness goals. It is a valuable option for individuals seeking a flexible and results-driven fitness program.
Jordan Thomson from The Perfect Workout
Benefits of Using Fitness Apps
Fitness apps and smart fitness equipment are vital in supporting home workouts, offering a personalized, flexible, and comprehensive approach to fitness that can transform your living room into a high-tech gym.
Do you recommend working out at home with an app, and why?
When it comes to working out at home, an app is a great way to follow a structured training plan. Instead of just doing random workouts, a workout app can provide you with a program that is designed to help you progress towards a specific goal, from building muscle to losing weight. There are a lot of fitness apps available, so I’d recommend you try a few and see which one works best for your needs.
Chris Castellano from Fittest Travel
Benefits of streaming
There are numerous benefits to streaming fitness content, especially if it’s a safe and effective program. One of the biggest benefits is the ability to work out from the comfort of your own home or if you are traveling. This can eliminate the excuse of “I don’t have time,” as you can usually find a workout that uses little to no equipment, and you can do most anywhere, anytime. Streaming also offers different lengths of workouts, so if you’re short on time, you can still get a daily dose of movement into your day. If you tend to shy away from the in-person group fitness scene, however, still want to feel a part of a community, many streaming platforms offer engaging online communities that will help you feel connected and accountable. When seeking fitness streaming options, you want to ensure teachers have been trained by a reputable fitness certification program like the American Council of Exercise or the National Academy of Sports Medicine to ensure you are engaging in safe, effective programming. Lastly, choose a fun modality that gives you great results, as you will be more likely to stick with it and enjoy all the benefits of streaming.
Tanya Becker, Cofounder/Creator of Physique 57
Benefits of live streaming fitness classes for users
Live-streaming fitness classes have many benefits for fitness studios and fitness enthusiasts alike.
By live-streaming classes, fitness studios reap the benefit of being able to reach students both near and far. This allows them to target a much broader audience. Plus, it will enable them to uncap their class sizes, making it possible to maximize attendance at every session.
Regarding the benefits of live-streamed fitness classes for students, accessibility is the star of the show. Live-streamed fitness classes can typically be accessed on internet-enabled devices like laptops, tablets, and smartphones. That allows fitness enthusiasts to access classes from their favorite instructors from anywhere with a solid internet connection. This is great for the person on the go.
The expanded reach and ultra-accessibility make it possible to create global fitness communities, which helps promote healthy lifestyles and create greater opportunities for fitness businesses.
Ari Evans from Maestro
Benefits of CGM apps when exercising at home
Depending on the type of exercise, your blood glucose levels may increase or decrease. Aerobic exercise typically reduces blood sugar levels, while anaerobic exercises, like strength training, often raise blood sugar. Using a continuous glucose monitor (CGM) during exercise, you can monitor your glucose and plan accordingly. A CGM combined with an AI-powered app, provides personalized real-time data and recommendations based on your blood glucose. Prompts may recommend you take a walk, add protein and fiber to your next meal, or get a little extra sleep to help balance your glucose levels.
You can tailor your pre or post-workout snack based on your needs, which not only improves your energy levels but will also help with recovery. Some athletes experience “bonking,” which means their body runs out of glycogen stores during strenuous exercise. A CGM-paired app can help you identify trends in your glucose levels to allow you to fuel your body and prevent exercise-related injuries properly. While monitoring blood glucose levels is ideal for weight loss, it can also build muscle and improve overall performance.
Hannah Russin from Signos
Benefits of step tracker apps
Step tracker apps come with a multitude of advantages:
1. They encourage an active and healthy lifestyle. Step tracker apps can help you walk more each day, improving your overall health. Walking is an efficient exercise to boost cardiovascular fitness, prevent chronic disease, strengthen bones and muscles, and improve mental well-being.
2. They keep you motivated. One of the useful features of step tracker apps is that they allow you to set goals. You can select a personal goal, receive notifications regarding your progress and find the motivation to continue until you reach your target.
3. They are budget-friendly. Most step tracker apps have a free standard version that offers the basic features you may need. In comparison, a fitness tracker is considerably more expensive.
4. They offer plenty of fitness data. Step trackers apps aren’t limited to reporting only the number of steps. They provide info regarding other fitness metrics, such as the distance walked, the calories burned, or the active time. Some even track the flights of stairs climbed.
Radu Stefan from Activity Tracker
Types of Smart Fitness Equipment
A wide variety of smart fitness equipment is available today, designed to meet diverse workout preferences and goals right at home. This includes Smart Treadmills that can simulate different terrains, Smart Exercise Bikes that can track your performance, Smart Rowing Machines that provide a full-body workout, Smart Strength Training Equipment that adjusts resistance based on your strength level, and even Smart Fitness Mirrors that offer real-time workout guidance and feedback.
Benefits of treadmills for a home gym
Treadmills are a core piece of cardio equipment for the home gym as they are very versatile. You can walk, jog or run, so there is plenty of variety. You can also change the incline on most treadmills to make it even more challenging.
Many treadmills come with live or on-demand workouts that you can access on the machine itself or a mobile device, making the whole experience much more enjoyable and making you more likely to work out for a longer period of time than you might have otherwise.
Treadmills are a great alternative when you can’t train outside when it’s snowing, raining, or just too cold. Anything you would be doing outside, like hiking, racing, or casually walking, can be replicated on the treadmill inside. That’s not the case with any other cardio equipment. They’re also great for recovering from an injury because you can move at any pace and work your way back to full strength.
It’s also hard to match the calorie burn that a treadmill provides. While the elliptical, rowing machine, and bike all provide solid workouts, it takes more work to burn as many calories on those machines as on the treadmill. So if weight loss is one of your fitness goals, the treadmill is hard to beat.
David Bloom from Treadmill Talk
Choosing the Right Equipment and Apps
Selecting the right smart fitness equipment and apps can make all the difference in your home workout experience. You must consider your fitness goals, preferences, and budget.
How to choose a smart fitness equipment
When choosing smart fitness equipment, consider what kind of workouts you enjoy, the available space, and your fitness goals.
How to pick a rowing machine for a home gym
You’ll want to consider a few factors when picking a rower for your home gym. First, what does your space allow? If your home gym is on the smaller side, opt for a foldable rower that can be stored out of the way when not in use. Second, what type of resistance do you prefer? Air and water rowers generate resistance as the flywheel moves against air or water, so you control the resistance by how fast you row. If you like the feel of consistent resistance, this is the perfect option.
Magnetic rowers are slightly different in that you adjust the resistance by level, so you have more control over how light/heavy the resistance feels. Lastly, do you want your rower to have smart capabilities? Many rowers have built-in Bluetooth, allowing you to connect to an app to follow along with trainer-led workouts. There are so many great options out there! You really can’t go wrong, but considering these questions will help you pick the perfect rower for your home gym.
Claire Jenkins, MS, ACSM-CEP, RYT-200 from Sunny Health Fitness
Tips for selecting home gym equipment
Creating a home gym is a convenient and cost-effective solution for those who value fitness and want to exercise on their terms. With many options, selecting the right home gym equipment can be overwhelming. To help you make informed decisions, here are some essential tips for choosing the perfect gear for your home gym.
- Assess your fitness goals. Start by identifying your fitness goals. Are you looking to build strength, improve cardiovascular health, or increase flexibility? Or you may need a single piece of equipment to help you get a full-body workout. You can use pre-programmed courses to help you reach your fitness goals, like running a marathon. Some units are designed for long-distance runners, so they don’t shut off if used for hours. Knowing your objectives will guide you in choosing the appropriate equipment that aligns with your needs.
- Consider the space available. Evaluate the available space in your home before purchasing any equipment. Measure the dimensions of the area and consider the ceiling height. This will help you determine the size and type of equipment that can comfortably fit in your designated space.
- Budget considerations. Establish a budget for your home gym and prioritize your spending accordingly. High-quality equipment doesn’t have to be expensive. Read reviews and shop sales to help find budget-friendly options.
Selecting the right home gym equipment is crucial for creating a fitness space that motivates and supports your goals. Remember, choosing equipment that aligns with your fitness goals and fits your budget will make your home workouts enjoyable and effective in the long run.
Brittanie P from Xterra Fitness
Advice for building a dream bodyweight home gym
The best advice for building a dream bodyweight home gym is to assess your space and budget. Consider your home’s available space and flooring, and determine how much you will spend on equipment. Next, choose the right bodyweight equipment, such as a pull-up bar, dip station, suspension trainer, resistance bands, and an adjustable bar. These versatile pieces will allow you to perform a variety of exercises. When setting up your home gym, optimize your space by using storage solutions and create a motivating environment with posters, good lighting, and music. To create an effective bodyweight workout routine, set your fitness goals, choose exercises targeting different muscle groups, determine reps and sets, plan rest periods, incorporate progression, and schedule your workouts. Maximize results by creating a consistent schedule, challenging yourself, using progressive overload, focusing on form, incorporating high-intensity interval training, combining strength and cardio, and taking rest days. Additionally, pay attention to nutrition by eating enough protein, consuming carbohydrates for energy, including healthy fats, staying hydrated, timing your meals strategically, and considering supplementation. With dedication and the right approach, you can achieve your fitness goals and lead a healthier lifestyle with your dream bodyweight home gym.
Michael from SoloStrength
How to choose the right treadmill
Treadmills come in all different types and sizes with a variety of features. Ultimately, you want to pick one that will fit in your home with enough floor space and ceiling clearance to use the treadmill safely.
You want to be sure it aligns with your training goals, so look into the deck size, motor size, and weight capacity. For running, a 60-inch long deck and a 3-4 HP motor are best. Most treadmills of this size come with higher weight limits of 300-400 lbs. A larger 3.5-4.0 HP motor is best for long-distance running. Higher motor power is also a good idea if you have multiple people in your household who plan on using the treadmill. For walking, a smaller 2-3 HP motor is great, and a shorter 50-55 inch deck can also work.
The treadmill’s content is another factor to consider. Some treadmills have subscription training content and touch screens, while others include workouts and less tech features. Typically larger, higher-powered treadmills with touch screens are more expensive, but buying a treadmill that is designed for what you intend on using it for helps to ensure the machine’s longevity and encourage you to use the treadmill, which is the ultimate goal.
Sydney Kaiser from Treadmill Review Guru
How to choose an exercise bike for a home gym
There are various factors to consider when selecting an exercise bike for your home gym.
Upright exercise bikes are suitable for anyone looking to improve their fitness and well-being. These bikes are beginner friendly, relatively easy on the joints, and help promote an upright posture when riding.
Spin bikes are designed to simulate the experience of cycling outdoors with their weighted flywheel. These bikes can be ridden in both seated and standing positions and are perfect for those who want a more challenging cardio session. They are popular for high-intensity interval training and are often used in group cycling classes.
Recumbent bikes feature a reclined seating position with a comfortable backrest. These bikes provide additional support and reduce strain on the joints, offering a more low-impact workout. This makes recumbent bikes an excellent choice for seniors or those with limited mobility.
Air resistance bikes use a fan to create greater resistance as you pedal. These bikes provide a dynamic full-body workout as the difficulty increases as you continuously apply force with your arms and legs. These bikes are perfect for those after an intense cardio workout with unlimited resistance.
Lester Shi from Lifespan Fitness
What equipment should I have for my home gym?
Having a home gym is a luxury many wish they could experience. Even the most basic home gym provides a convenient way to further your fitness journey. Maybe you’re considering putting together your own home gym as we head into the fall and winter seasons. Here are some essential home gym equipment to maximize your workout!
- Dumbbells. A set of dumbbells is essential if you want to do any weight training. The number of exercises you can do with dumbbells could be more manageable. If you can get your hands on a set of dumbbells that range in weight from 5 to 30 pounds, you’ll unlock a whole world of home fitness.
- Treadmill or Bike. Basic treadmills or bikes can be found for around $300, but shop to see what deals you can find. A spin bike is a great option for those who aren’t big runners, and a recumbent exercise bike is a popular variant.
- Barbell, Bench, and Weight Plates. Like other free weights, barbells have the advantage over machines because they bring stabilization and coordination to your workout efforts. A bench is important, not only for bench pressing but for dumbbell workouts as well. And don’t forget the weight plates unless you want to max out with the bar!
- Music System. Get yourself a nice stereo set or some headphones/earbuds. Music has been proven to enhance your workout because you naturally move to the beat you’re listening to.
- Medicine Ball. A medicine ball is an easy-to-use, easy-to-acquire piece of equipment needed for core workouts. You can also use the medicine ball for throwing and catching exercises, so don’t get one that’s too heavy!
These are just a few of the important aspects that should be part of your home gym.
Lindsey Kuettel from Xperience Fitness
What is the best pilates reformer to buy and why?
Several factors include your preferences, budget, and specific needs. Here are a few considerations:
- Quality and durability: Look for a reformer made from high-quality materials with sturdy construction. Consider the frame construction, the springs’ durability, and the machine’s overall stability. A durable reformer will last longer and require fewer repairs or replacements.
- Adjustability: Opt for one that offers various adjustments to accommodate users of different heights, sizes, and fitness levels. Adjustable foot bars, headrests, and springs are essential. These features are crucial to customize workouts based on strength and progress.
- Smooth and quiet glide: A reformer with a smooth and quiet gliding mechanism enhances the overall exercise experience and ensures minimal distractions.
- Spring system and resistance options: The spring system provides resistance for various exercises. Choose a reformer with multiple spring options for a broader range of difficulty levels and targeted muscle engagement.
- Comfort and ergonomics: Consider the features of the reformer, such as the padding and upholstery for comfort during exercises, adjustable headrest, and shoulder rest. Consider the height and width of the foot bar and its positions, loops for use with hands and feet, and other components to accommodate body size and provide proper alignment. Ergonomically designed reformers give better support and reduce the risk of discomfort or injuries during workouts.
- Reformer accessories: Some reformers have additional accessories, like ropes, boxes, and jump boards, to expand your exercise options. Sometimes they are included or need to be additionally purchased.
- Safety features: Safety should be a priority. Ensure it has secure locking mechanisms, non-slip surfaces, and a stable base to prevent accidents and injuries.
- Brand reputation: Research reputable brands known for producing high-quality Pilates equipment with positive customer reviews and a strong presence in the fitness industry.
- Space efficiency: Consider the dimensions and ensure it fits comfortably in your space. Some offer a foldable design.
- Price and warranty: Set a budget, and balance affordability and quality. Compare prices and check the warranty offered by the manufacturer. While the best reformers may be more expensive, they often have longer warranties.
Ultimately, the “best” pilates reformer for you will depend on your specific needs, preferences, and budget.
It’s essential to try out different reformers before making a purchase. Visit pilates studios or fitness equipment stores to test other models and get a feel for what suits your needs and preferences best. Reading customer reviews and seeking recommendations from pilates instructors or practitioners can also provide valuable insights.
Read more about What is the Best Pilates Reformer I should buy and why here.
How to choose a fitness apps
In selecting a fitness app, consider the type of workouts it offers, its user interface, and how it tracks and presents your progress over time.
Factors to consider when choosing the right fitness program/app
Choosing the right fitness program or app ultimately boils down to your personal fitness goals and preferences. So many amazing apps can support a wide range of fitness goals, from weight management to strength training to yoga – so you need to find something that resonates with what you want to achieve.
You’d also be surprised how many apps exist for very specific areas of fitness, such as mobility training, senior exercise, or certain sports.
Price is going to be one of the main factors to consider too. Fitness programs that include 1-2-1 support or coaching will be more expensive, sometimes over $100/month. In contrast, apps using AI or pre-made workout plans can cost around $5-10/month.
Many apps have free trials, so you can test them before committing to a subscription. Just remember to cancel before your trial is up to avoid your card being billed.
Robert Turp from Fitness Drum
Tips for Maximizing Workouts with Smart Equipment and Apps
Consider several factors to get the most out of your smart fitness equipment and apps. One aspect that often gets overlooked is the quality of your internet connection. A strong, stable connection can greatly enhance your workout experience, ensuring that your equipment and apps function smoothly, providing real-time tracking, feedback, and access to online fitness classes without interruption.
Home gym and workout tips
Why you should incorporate Pilates into your life
Pilates gets results. With regular sessions, you’ll soon feel and see the changes. Flatter abdominals, stronger back, toned arms and legs. Pilates conditions your whole body, increasing joint mobility, flexibility, and strength equally so no muscle gets overworked or overlooked! Pilates is for everyone. It will help you walk taller and feel stronger, as well as put a smile on your face as it improves your physical and mental well-being. With focused breathing and good functional movement, it can be your only practice or the perfect partner for your chosen sport. It will help you to look, feel and function better in your skin; it will decrease your stress levels, calm your nerves, improve your breathing, and sculpt your body into the best possible shape. As someone who has been practicing Pilates for 25 years and teaching for 13, I can honestly say it has the most incredibly transformative power. I witness it daily on my YouTube channel from the thousands of messages about how Pilates has changed people’s lives. People that had given up hope of ever feeling good again. Maybe it’s time for you to try it.
Rachel Lawrence from Rachel Lawrence Pilates
Benefits of adding a Pilates program at home
Pilates, when performed on the Mat, is just as effective and sometimes even more challenging than when performed on studio equipment. Pilates complements any other exercise program beautifully as a restorative, intellectually stimulating modality. On the Mat, it’s the perfect total-body home workout, providing strengthening, stretching, and coordinated breathwork. Small props, like the Wheel of Fitness (the Pilates Circle) and light weights, can be added to the workout for more intensity and variety.
Several reputable online resources for Mat Pilates workouts are available such as Pilates Anytime, Pilatesology, and at Pilates.com. These can help someone include moves they may not think of on their own or offer cues and tips to help improve understanding of the work. As with any new exercise plan, it’s important to ease into this work. While it may feel far less taxing than a CrossFit class, Pilates addresses the small, stabilizing muscles that keep us in alignment. These muscles don’t get as much attention as the larger, mobilizing ones like the biceps and quadriceps and require less activity for growth. So, someone new to the practice may have unexpected and unfamiliar soreness in the following days. Don’t panic! You’re just getting stronger.
Cat Braithwaite from Sheppard Method Pilates
Tips for sticking to a home workout program
- Pick an activity you enjoy. Finding an exercise you like will make you more likely to stick to your workout program. Try different home workouts until you find one you love.
- Set a measurable goal. Pick a challenging goal that is measurable and inspiring. You want to ensure your goal is attainable and timely so you can meet your goal in a given timeframe.
- Track your progress. Track your progress using a fitness tracker or app.
- Be consistent. Consistency is essential for making progress in your fitness program. If you’re pressed for time, you can break your workouts into 10-minute sessions throughout the day.
If you miss a day, get back on track the next day. Don’t beat yourself up if you miss a workout. The important thing is to get back on track as soon as you can and resume your workout program. Sometimes people think they need to cram in two workouts, but it’s better to pick up your regular program as soon as possible.
Celebrate your successes! Reward yourself for meeting your milestones and goals. Celebrate with people you care about, share your success on social media, or reward yourself with self-care like a massage.
Marnie Kunz from Runstreet
How to improve performance in your home gym
There are three key ways to improve performance in your home gym. First, ensure you keep your motivation high. You can do this by listening to music you like, changing your environment to be motivational (posters, decorations, and working out with a friend or personal trainer. Second, track your progress. By recording what you have done previously, you can set future goals. With measurable goals, it’s much easier to progress. Third, ensure you do the right exercises – you don’t want wasted effort. Use an exercise library or work with a personal trainer.
If you do work with a personal trainer, it doesn’t have to be in person. There are many personal trainers that can help you via online training when you are training at home using workout apps and other communication tools.
Jacob Montoya, CEO from FitSW
Tip for a total body workout routine for beginners at home
My number one total body workout routine tip is to invest a small amount of money, about 50$ should be enough, into some simple fitness gear. For example, a couple of kettlebells and a resistance band will exponentially increase the amount of workouts available. They will add hundreds of exercises to your repertoire, making your workouts more fun.
When it comes to the actual workout, I recommend a mix of bodyweight cardio exercises to start, such as burpees or jumping jacks, followed by 4 to 5 different strength exercises targeting the different muscle groups of the body. An example would be push-ups, wall squats, kettlebell swings, leg raises, and planks. 3 to 4 sets of 10 repetitions should do the trick for beginners. As you progress, I’d look into more advanced routines, such as the push-pull-leg routine.
It’s important to start light and focus on form over quantity, and only once you get your fitness level up should you start looking into more advanced workout schedules and routines.
Chris Higgins from Hybrid Athlete
Benefits of a Pilates mat (and mat Pilates)
The most obvious benefit of mat-based Pilates is that you can do it anywhere with the lowest investment to get started; all you need is a Pilates mat. While any mat, or even a towel, will work, many Pilates mat exercises include rolling your spine on the floor, which can create discomfort for some people. If you feel that your current mat is too firm and it hurts to do the exercises, I recommend a thicker mat with ample cushioning.
Many people also use yoga mats for Pilates, but those are rather thin. But why don’t you double up on mats or add a blanket to your thin mat?
I love my trifold 1-inch thick Pilates and fitness mat, which keeps my spine happy and healthy.
You might not be aware of it, but mat exercises are just one small part of the Pilates method. Pilates can also be practiced on a Reformer, a Trapeze Table or Cadillac, a Chair, a Spine Corrector, Ladder Barrel, and other apparatuses.
The Pilates mat work includes challenging exercises that work your whole body. Pilates is extremely adaptable, which is one reason so many people love this method of body conditioning. But it also means that all Pilates classes will be different. Some are fast-based and athletic. Others focus on stretching and relaxing; again, others focus on targeted exercises to rehab injuries and pain.
Mara Sievers from Pilates Encyclopedia
Tips to stay consistent with a workout program
When it comes to staying consistent with your workout program, it’s all about finding your groove and embracing a mindset that keeps you motivated. Here are my top tips to help you on this empowering journey:
- Set Realistic Goals- It’s essential to set achievable goals that excite and inspire you. Break them down into smaller milestones, celebrating your progress along the way. It’s about progress, not perfection. So celebrate all those small wins!
- Find Your Passion- Explore different types of exercise until you discover something that truly lights you up. Whether it’s dancing, weightlifting, or yoga, it won’t feel like a chore when you find something you love.
- Create a Routine- Consistency thrives in routine. Designate specific days and times for your workouts, making them non-negotiable appointments with yourself. Treat them as sacred self-care rituals.
- Mix It Up- Avoid monotony by incorporating variety into your workouts. Switch between different activities, classes, or workout styles. This will keep things fresh, prevent boredom, and challenge your body in new ways.
- Find an Accountability Buddy- Having someone to share your journey with, cheer you on, and hold you accountable can make a world of difference.
- Celebrate Progress, Not Perfection- As I said earlier, consistency is all about progress, not perfection. Celebrate every small victory, whether it’s lifting a heavier weight, running a bit longer, or simply showing up consistently.
- Embrace Self-Compassion- Be kind to yourself on this journey. Listen to your body, honor rest days, and give yourself grace when things don’t go as planned.
Stephanie Thomas from Stephanie Thomas Fitness
Make the most of your home workout routine
- Create a designated workout space: Dedicate a specific area in your home where you can exercise comfortably and without distractions. This will mentally prepare you for your workout and create a sense of consistency.
- Set clear goals: Define what you want: improving flexibility, building strength, or increasing endurance. It will help you stay focused and motivated.
- Establish a routine: Set a schedule and stick to it. Consistency is key to progress.
- Plan your workouts: Ensure you cover all the necessary exercises and muscle groups. There are various online resources and apps, or consult a fitness professional for a personalized routine.
- Use appropriate equipment: Invest in essential equipment like yoga mats, resistance bands, stability balls, or dumbbells. The right tools can enhance the effectiveness of your exercises.
- Mix up your workouts: Avoid monotony by incorporating various exercises and workout styles. This will keep you engaged, challenge different muscle groups, and prevent plateaus.
- Stay motivated: Play energizing music, follow online workout classes, or exercise with a friend to make it more enjoyable.
- Maintain proper form: Focus on performing exercises correctly to avoid injury and maximize the benefits. If needed, seek guidance.
- Stay hydrated and fuel your body: Drink water before, during, and after workouts. Additionally, nourish your body with balanced meals and snacks.
- Track your progress: Record your workouts and track your progress over time. Celebrate milestones and use them as motivation.
With this, you can maximize your home workout routine and achieve your fitness goals. Listen to your body, rest when needed, and have fun while working towards a healthier you.
Allison from Absolute Pilates
How to set up pilates at home
Pilates at home is an effective workout option, where the amount of equipment needed is up to the individual. It can be done without equipment (although a mat is recommended), with some small props, or with lots of pilates equipment like a pilates reformer.
To get started, you need some space to do your exercises. Whether you are choosing a mat or using equipment, you will need an area about 2m-2.4m in length and about as wide as your arms and legs can reach. If you choose a mat, you can purchase small props designed explicitly for pilates, like a pilates ring, soft weights, resistance bands, and grip socks, which are compact and affordable to complement your workout.
The pilates reformer will take your pilates practice to the next level. The ability to buy, rent or hire a pilates reformer means you get the benefits of a studio in your home. The many options mean that having it in the home environment is affordable, even for those on a budget.
When choosing your space to place it or do your mat pilates, pick a location that makes you feel comfortable, has plenty of light, and won’t disturb the rest of the household. Wear comfortable clothing that will allow you to move freely through the movements.
Choose a day and time that works for you and consistently practice. Start with small intervals like 15-30 minutes and build towards the 45-60 minute workout. Many online apps or free workouts on YouTube will allow you to reach this goal.
Remember that exercise gives you energy, so even though you may feel fatigued at your designated day and time, still push yourself to do your workout because you will feel the benefits at the end of your session.
Cheryl Burgess, Certified Pilates Instructor, CEO at Semprose Pilates and Fitness Studio, and Managing Director at Pilates Reformers Australia
Set up your at-home live online fitness studio
Setting up your at-home fitness studio is easy and rewarding. Choose a spacious area in your home, clear the clutter, and add mirrors for form checks. Invest in basic equipment like dumbbells, resistance bands, yoga mats, and stability balls. Cardio equipment is optional but adds variety. Install a sound system for motivation, ensure proper lighting and ventilation, and personalize the space with motivational elements.
Organize your equipment with storage solutions and create a workout plan for consistency. Utilize online resources or fitness apps for guidance. Stay dedicated and schedule regular workout times. With commitment and creativity, your at-home fitness studio will inspire and empower you to achieve your fitness goals conveniently. Happy exercising!
Jed Fischman from Amphy
Strategies to keep you consistent with your exercises
I have five specific tips for people to stay consistent with their exercises. We first wrote about ways to stay consistent with daily physical therapy exercises on our blog.
- Set a goal. Setting a goal that is meaningful to you is very important. For example, if you want to run a 5 km race in 2 months or make sure you can walk for 30 minutes with your grandkids, these goals can motivate you to exercise.
- Make it a habit. To start making exercise a habit, it helps to first pair it with something you do every day. For example, right after you brush your teeth. If there is something you do every day, then pairing exercise with this activity will make it more likely to happen.
- Schedule it. You may have a digital or paper schedule for your day and put in exercise at a specific time to help keep you consistent.
- Have someone else keep you accountable. You are much more likely to go if you are meeting a friend for a basketball game or a walk. Another person can help keep you accountable for exercising.
- Break it up into smaller parts. Exercising for an hour or longer can be very daunting. Try breaking up your exercise routine into two parts.
Nirtal Shah, Physical Therapist, CEO Curovate
Final thoughts
The rise of home workouts and the pivotal role of smart fitness equipment and apps have revolutionized how we approach fitness. The convenience, versatility, and personalized experience these technological innovations offer make it easier than ever to maintain a regular workout routine from the comfort of your home. From selecting the right equipment and apps to optimizing your internet connection for a seamless workout, it’s clear that a well-thought-out approach can transform your fitness journey. As we continue to navigate this exciting landscape, the promise of achieving our health goals while balancing our fast-paced lifestyles becomes not just an aspiration but a readily achievable reality.
