6 efficient tips for training at home without equipment

Your training routine outside the gym depends on practicing the right exercises, but it doesn't stop there. We know that practitioners, no matter how committed they are, can become unmotivated when conditions are not necessarily ideal. In these cases, focus and organization are needed to continue training.

See some tips for training at home without equipment[1,2].

1. TRY TO CREATE A DEDICATED WORKOUT SPACE

Our training is a commitment, just like our work. Therefore, just as those who work from home must have a space dedicated to their home office, those who exercise at home must reserve an environment for practice.

You don't, of course, need to set aside an entire room for exercising if it's not possible. But organizing at least one spacious corner can help you turn things around and focus on your training. You can leave everything you need on site, such as sneakers, a mat and your bottle for practice time.

2. SET A TIME OF DAY

Following a well-established routine is a way to overcome procrastination. Just like you set a time of day to go to the gym or gym, choose a time to train at home. Block that period in your calendar, as it is a commitment.

3. REDUCE DISTRACTIONS AROUND YOU

The comfort of home brings a series of distractions that can take away our focus, such as the unmade bed that invites us to take a nap, the television ready to play our favorite series or even other people who can interrupt us throughout our practice.

So, reduce distractions. Make your bed as soon as you wake up, ask the people who live with you not to interrupt, put the dog in another room and focus on your goal.

4. GET INTO A ROUTINE

At home, you may be tempted to wash the dishes or tidy up the living room just in time to exercise. Or the phone might ring. Or you may realize that there is no milk in the fridge and you need to go to the store.

Routine is essential precisely to organize the moments of the day for each task, especially if you also work from home. With so many things to do, training time can be low on the priority list and never happen.

Take your calendar and organize the times you will work, take care of the house and exercise.

5. TRY NEW EXERCISES

You may need to make adjustments to your training, as not every exercise you do at the gym can be done at home. This does not mean reduced performance, just using other means to achieve the same ends.

Trying new exercises is also a way to challenge your own limits. Since you won't have the same variety of equipment as at the gym, look for alternative activities to avoid boredom and feel like you're making progress every day.

6. HAVE THE HELP OF APPS AND ONLINE CLASSES

There is no shortage of apps and online classes for those who want to maintain their physical fitness and achieve goals without leaving home. On different platforms, you can find classes for different goals, such as muscle strengthening, cardio training, resistance training and stretching.

In specialized applications, you can enter your goals to create personalized workouts. Many of them also help you monitor your performance and progress, which can be a source of motivation.

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When setting up your training at home, it is important to pay attention to all the stimuli, muscles and parts of the body that can benefit, such as cardiorespiratory capacity, muscle strength and physical resistance. To help you train with purpose, see the exercise tips below:

“CARDIO” EXERCISES

“Cardio” training is one that helps improve our physical conditioning and heart health. According to the World Health Organization[3], cardiovascular fitness, also known as cardiorespiratory fitness, is the ability of the heart, lungs and vascular system to supply oxygen-rich blood to muscles during physical activity. The better our cardiovascular fitness, the greater our resistance and our ability to train.

Let's start? See a list of exercises for a cardio workout at home:

• Burpees
• Skipping rope
• Jumping jacks / Jumping jacks
• Jump squats
• Running the stairs
• Running in place
• Climber

EXERCISES FOR STRENGTH AND ENDURANCE

Strength and resistance training challenges your muscles with counterforce to develop them, such as pushing a wall, lifting dumbbells, or pulling a band.

It is usually a progressive workout, which means that you increase the weights used as you progress and gain more strength. According to a publication from the Harvard University School of Medicine[4], in the United States, this type of training helps to tone muscles, strengthen bones, improve physical resistance and, therefore, performance during training.

See a list of strength exercises and resistance that can be practiced at home:

• Chair dip
• Squats
• Isometric wall squat
• Lunge
• Push ups
• Side plank
• Pelvic bridge

Training at home efficiently is not a big deal. With a little organization and the right tips, it's easy to put together a routine worthy of your ambitious goals.