Coaching Fitness Health and Wellbeing Movement Physical Health

Tips for Working Out at Home

The challenge of working out at home is not knowledge, it’s the ability to take action. And we know the number one driver of results is consistency. This is about taking consistent action. Take what works, leave the rest.

  1. Do a workout every day. It is better to move everyday. It reduces resistance. Definition of a workout: Time set aside solely for the purpose of moving your body and/or improving some aspect of your physical fitness. This is about dedicated time for movement.
  2. You can work out for up to 60 minutes. 
  3. Five minutes is the minimum.
  4. Fifteen minutes is a good start.
  5. Create a dedicated workout space. See below for minimum requirements.
  6. On Monday, we prepare for Tuesday. If you decide on 30 minutes, but get anxious, feel pressure, or worry about doing that, do less. Yes, you read that right. If 30 minutes feels like too much, DO LESS. If the workout you decide to do leaves you dreading it, DO LESS.
  7. Write down your workout ahead of time. Know what all the moves are ahead of time and what substitutions you might need to make. Draw pictures, write descriptions, etc. Phones are reserved for timing and music. We are trying to avoid the “Oops! I spent 20 minutes on Instagram/Facebook/Youtube/Email instead of working out like I planned.”
  8. Turn your notifications off. Tell your family when and where you are going to be working out so they know to give you space – or join you!
  9. JUST KEEP THE APPOINTMENT. Start when you said you would start. The goal is to do what you planned. Ultimately, any movement is okay. Go slow, go fast, go hard, go easy. It doesn’t matter. Change “gym” time for a walk or a run. Stretch while you watch a live workout. Get tired or need a break? Drink water. Lie on the floor and breathe.
  10. When your time is up, you’re done. It’s time to do something else. Back to work, back to chores, back to playing with kids. Go walk the dog, cook dinner, read a book.
  11. If you didn’t make your goal, you’ve scheduled and committed to too much. Tomorrow, you will commit to less. Less time, less intensity, easier movements, slower pace, whatever you need.
  12. If you did make your goal, and you make it consistently for at least three days, then you can commit to more if you want to.
  13. Credit yourself for making the appointment and sticking to it no matter how it looked.

Letting go of pressure and expectations will free you up to take action. By lessening your expectations, you make it easier to follow through. By making it easier to follow through, you reduce resistance. By reducing resistance, you increase consistency. By being consistent, you get the benefits you seek.

Superstar Success Tips:

  • Get an accountability partner. Someone or something which will remind you of your plans and help you to keep your commitments.
  • Involve friends or family members. But remember, it’s about YOU keeping YOUR commitments.
  • Be someone else’s accountability partner! But remember, it’s about YOU keeping YOUR commitments.
  • Share your efforts on social (if that’s your jam) and invite others to join you! 
  • Credit yourself and celebrate you successes! I know that’s in the tips above, but it bears repeating.

WORKOUT SPACE: Find or make a space where you can lay down and do a snow angel without hitting anything and when standing everything is at least an arms length away from you in all directions (front, back, sides, overhead). If you already have a workout space, keep it clean so it’s ready to go. Keep this space readily available as often as possible. If you have to move the coffee table back and forth, you are less likely to follow through on your plans.

This post is adapted from the original.