“Go big or go home!” While that phrase may inspire your average gym bro, it might not pump you up if you hate working out in the first place. Luckily, working out doesn’t have to be a long, arduous process.
With the right equipment, a simple 15-minute workout routine, and a positive mindset, you can fit exercise into your busy schedule and end the day one step closer to your fitness goals.
How to Work Out at Home
If you can’t bear the thought of going out to the gym, that’s okay! You can actually get a great workout from the comfort of your own home. Here are some of our favorite tips to get started:
Find a Suitable Space
First, find a space in your home with minimal distractions that motivates you! You’ll need enough space to move around comfortably and decent ventilation. Choose a space with a window so you can get some fresh air or add a fan to help cool you down. If you want to get heavy home gym equipment, like barbells or a power rack, make sure your floor can support the total weight capacity. With this equipment, you’ll need to protect your floors against dents from dropping weights, not to mention protect anyone below you from the noise. Adding gym mats to your home workout space will keep the damage and noise to a minimum.
Get Some Essential Equipment
While bodyweight exercises are often considered more functional and easier for beginners, it’s still worth getting some basic equipment to support your fitness journey:
- Exercise Mat: Provides grip and cushioning while protecting your floors from sweat.
- Dumbbells: Great for versatile strength training. We recommend an adjustable set!
- Resistance Bands: Great warming up, improving mobility, and pre/post-workout stretching. Plus, they’re super portable!
Start with the Basics
Don’t feel like you have to push through a full workout right away, especially if you’re just starting out. Start with an easy 5 to 10-minute warm-up (jumping jacks, running in place, etc.) to get your blood pumping. Once you’re warmed up, you can start with some simple bodyweight exercises:
- Planks: Simple core workout that improves posture
- Squats: There’s no better lower-body exercise than the squat. For more resistance, throw a light dumbbell in the mix.
- Push-Ups: Can be done with knees up or on the ground for more stability. It’s a perfect way to train the chest, shoulders, and triceps.
15-Minute Workout Examples
15-Minute Beginner Bodyweight Workout
Great for: Low-impact, full-body
Equipment: None (optional yoga mat)
Structure: Single circuit, repeat three times
- Step jacks (30s)
- Bodyweight squats (30s)
- Wall push-ups or regular push-ups (30s)
- Glute bridges (30s)
- Standing toe touches (30s)
15-Minute Intermediate Dumbbell Workout
Great for: Strength training and cardio
Equipment: Dumbbells
Structure: Single circuit, repeat three times
- Dumbbell squats (30s)
- Bent-over rows (30s)
- Push presses (30s)
- Dumbbell reverse lunges (alternating legs) (30s)
- Dumbbell Russian twists (30s)
Rest 60 seconds between each round.
With adjustable dumbbells, you can vary the weight for each exercise. The goal should be to increase weight weekly.
15-Minute No-Equipment HIIT Workout
Goal: Build endurance and burn calories
Equipment: None (optional yoga mat)
Structure: 45s work / 15s rest, three rounds
- Jump squats
- Push-up to shoulder tap
- Mountain climbers
- Plyo lunges
- Plank to alternating toe tap
Making Exercise Fun
Now, remember, working out doesn’t always need to feel like working out. There are plenty of fun and fulfilling ways you can get exercise:
Take a Walk
Have a phone call you need to make? Want to take some time off from staring at your screen? Go take a walk! With one ten-minute walk per day, you can burn calories, lower your blood pressure, and reduce stress.
Dance
Have an impromptu dance party! Better yet, get the whole family involved. Throw on some of your favorite tunes, turn on a YouTube dance lesson, or play some DDR. You’ll be having so much fun you’ll forget you’re exercising!
Go Rock Climbing
Indoor rock climbing is one of the biggest emerging trends in fitness right now. Even 20 minutes of climbing, and you’ll feel the burn in your back and forearms. Plus, there’s nothing like the sense of accomplishment you get from reaching the top of a route, and you can continuously level up as you improve.
Practice Yoga
From traditional yoga to baby goat yoga and prenatal yoga to aerial yoga, there are infinite ways to approach this ancient practice. Sign up for a local beginners’ class or explore one of the many millions of yoga routines on YouTube.
Clean the House
Not too keen on keeping your place clean? Turn it into a workout! Start a timer or a song that gets you pumped and see how much of your list you burn through. There’s no better way to get your chores done and break a sweat than by flying around the house with a vacuum cleaner.
Commit to a Better You
Today, we encourage you to stop telling yourself you “don’t have time” to workout or “can’t afford a gym membership.” Make it a priority to slice out a small, 15-minute portion of each day, and we promise you’ll see the results.
The Return of Hair Masks and Deep Conditioning
Hair masks are making a big comeback, and for good reason. With exposure to pollution, heat tools, and chemical treatments, our hair often needs intensive repair. Deep conditioning treatments can restore moisture, reduce breakage, and bring back shine.
Salons now offer customized masks based on hair type and damage level. If you’re unsure where to begin, try booking a consultation through https://hairbarnyc.com/ and explore tailored solutions for stressed-out strands.