I’ll be honest – I think there is nothing like working out in a supportive atmosphere with a qualified coach at your side to help you achieve your goals quickly and safely. Maybe I’m biased (who am I kidding, I definitely am) as I have been a personal trainer and fat loss coach for over 20 years.
But here’s something else I know: Sometimes going to the gym is just not in the cards. Sometimes life gets in the way and we have to do what we can, where we can. And sometimes that means getting creative and working out at home.
So here are my 5 top DIY home workout / fitness & fat loss hacks.
- Goals Don’t Take Days Off
The first thing you need to do is get your head straight. Where the mind goes the body follows. And to that end when things don’t go your way that is no reason to throw in the towel – you need to set your mind to task at hand. If you have made a commitment to yourself, your fitness and health, then you owe it to yourself to stay true to that commitment. And that is why one on my personal philosophies is “Goals don’t take days off.” That doesn’t mean I don’t take days off, because sometimes off days are part of the plan. What I’m saying is don’t let minor bumps in the road throw off your greater plans. Remember why you started and keep this in mind: You are worth it.
- Try Some Interval Training
At my Fit Body Boot Camp, “interval training” is the cornerstone of our workouts (we call it “Afterburn” training). But when you can’t make it in the gym you can set up your own interval workout without any equipment. The only thing you really need is a timer and there are plenty of free apps for smart phone (just search “workout timer” in your app store.) The beautiful thing about interval training is it does not take long at all – you can create a fat melting workout that is 4-8 minutes long and can boost your metabolism for up to 30 hours.
Here is a basic interval workout:
4-8 Rounds: 30” on / 30” off
1) Burpees
2) Reverse Crunches
So you would do burpees for 30 seconds, then rest 30 seconds then do reverse crunches for 30 seconds then rest again for 30 seconds. Do that 4-8 times through and you’re done! It’s really that simple.
- Go for a “Sprunt”
Sprinting is form of interval training. You essentially run (or walk very fast) for a given distance or time, then walk for a distance or time. One time I was telling some clients how I sprint in the mornings but because I’m a bigger guy and not all that fast I call them “Sprunts.” The good news is (weather permitting) you can sprint/sprunt almost anywhere. All you’ll need is some decent shoes and someplace to go.
There are 2 ways to set it up- either for time or distance. If you are going for time you can use a timer (as in the above example) and set it for a 30 on / 30 off, or 20 on / 40 off or whatever you want. If you are going for distance you would simply do something like mark off 100 meters (100 long steps) then sprint that distance and walk it back to where you started. Repeat for 4-8 rounds are your metabolism will be fired up all day!
- Reward Your Commitment
On those day where you *could* justify skipping your workout how about you make a deal with yourself? How about you set up a healthy (non-food related) reward plan? Something like if you knock out an at-home workout later you’ll get a mani-pedi, a massage or some other spa treatment. Or if you knock out 2 or 3 this week maybe treat yourself to a new workout outfit or new pair of shoes. There is nothing wrong with rewarding your commitment to yourself. These small luxuries can pave the path to your greater long term goals.
- Always Have a “Plan B”
Like I said, sometimes getting to the gym is just not going to happen. Work, kids, life… they just get in the way. So instead of blowing off your workout completely why not do something at home? That is why I recommend ALWAYS having a backup plan – a “Plan B” for when those occasions arise. I send my clients weekly “at-home” workouts for them to keep on file should the need arise. I recommend you do the same. Do a google search for “at-home workouts” or subscribe to a local trainers email list who regularly emails out workouts. Then just keep them handy in an email folder for whenever you need them.
Just because you can’t make it to the gym doesn’t mean you have to give up for the day. Using the 5 hacks above you can stay true to your goals and get the results you so richly deserve.
