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3 Jan 2025

Home Workouts: Effective Routines Without the Gym

Regular physical activity benefits almost every aspect of our physical and mental wellbeing. Engaging in exercise helps to maintain a healthy weight and strengthens our muscles, whilst reducing the risk of chronic diseases such as heart disease, stroke and type 2 diabetes. It is crucial for cardiovascular fitness, ensuring that your heart and lungs work efficiently, providing you with more energy to tackle daily tasks.

It also plays a significant role in mental health. Physical activity triggers release of endorphins, often referred to as the body's natural mood lifters, which can lead to an improvement in mood and a reduction in feelings of stress. Exercise has also been linked to better sleep, which is vital for cognitive function and mental resilience. It can also boost self-esteem and confidence as you meet fitness goals and improve your body's capabilities.

The NHS recommends adults get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day. Plus, you should aim to do strengthening and balance exercises at least twice a week.

 

What is the difference between cardiovascular exercise and strength training?

Cardiovascular (cardio) exercise and strength training are two fundamental components of a well-rounded fitness program, each with distinct benefits and characteristics. Understanding their differences and how they complement each other is crucial for optimising your health and wellbeing.

Cardio exercise, also known as aerobic exercise, primarily targets the cardiovascular system, which includes the heart, lungs and blood vessels. The focus of cardio is to increase the heart rate and breathing rate, thereby increasing the body's oxygen consumption and adapting to this state over time to improve aerobic capacity. Common forms of cardio include running, cycling, swimming, brisk walking and rowing. The benefits of cardio are far-reaching, contributing to improved heart health, better circulation, weight loss through calorie burn, and enhanced endurance.

Strength training on the other hand, is anaerobic, meaning it does not rely on oxygen for energy production. Instead, it focuses on building muscular strength and endurance through resistance exercises. This type of training often involves lifting weights, using resistance bands or performing bodyweight exercises like push-ups and squats. Strength training is essential for increasing muscle mass, enhancing bone density, improving joint function and boosting metabolic rate. It also plays a key role in maintaining muscle tone and posture and can reduce the risk of falls related to poor balance.

Incorporating both cardio and strength training into your exercise routine is about creating a more capable body; they are synergistic, with each enhancing the benefits of the other. For some, combining cardio and strength training means doing cardio on some days of the week and doing weight training on others. Others prefer to combine both activities into one workout. 

 

Exercising at home

A well-rounded home workout routine that includes cardio, strength training and mindfulness exercises can provide all the benefits of a gym workout. With the flexibility to tailor your routine to fit your schedule and preferences, home workouts can be just as effective – if not more so – than traditional gym workouts. They offer variety, convenience and the opportunity to focus on your personal health goals. Remember to listen to your body, stay consistent and enjoy the journey to a healthier you. If you have any underlying health conditions that may affect your ability to participate, for example high blood pressure or heart disease, then check with your doctor before embarking on a new exercise regime. 

Cardio workouts
  • Jump Rope: This childhood pastime is an excellent cardio workout, burning calories and improving coordination. Aim for short bursts of high intensity to get the most out of your session.
  • High-Intensity Interval Training (HIIT): HIIT involves short, intense bursts of exercise followed by a brief period of rest or lower intensity. For example, 20 seconds of sprinting in place followed by 40 seconds of walking. 
  • Dance: Put on your favourite tunes and dance around your living room. It's a fun way to get your cardio in while also lifting your spirits.
Strength training
  • Push-Ups and Planks: These exercises target the upper body and core, providing a solid foundation for strength.
  • Squats and Lunges: Using your body weight, these exercises are great for building leg and gluteal strength. Hold canned goods or water bottles for added resistance.
  • Chair Dips: Utilise a chair or sturdy furniture for triceps dips, which can strengthen and tone your arms.
Combined training
  • Circuit Training: Create a circuit that includes a mix of cardio and strength exercises. For example, alternate between jumping jacks, push-ups, jogging and squats. 
  • Tabata Training: This form of high-intensity interval training combines cardio and strength. Perform an exercise for 20 seconds at maximum effort, rest for 10 seconds and repeat. A Tabata round typically lasts 4 minutes. Choose exercises like burpees or squat jumps to get the best of both worlds.
Mindfulness practices:
  • Yoga: Yoga combines physical poses with controlled breathing and meditation, promoting relaxation and stress relief. It can also improve flexibility and balance.
  • Tai Chi: This gentle form of martial arts involves slow, deliberate movements and deep breathing, which can be meditative and help reduce stress.
  • Pilates: Focusing on core strength, Pilates exercises require concentration and precise movements, making it a mindful practice that also strengthens the body.

 

Workout resources

There are lots of free apps, videos and tutorials available that can help you structure and maintain an effective home workout routine. While some may offer in-app purchases for additional features, their basic versions are generally free and can provide significant value. Here's a list of popular free workout resources that you can easily use:

Resources

Cardio and Strength Training: Why You Should Do Both
Home workout videos - NHS
Everyday exercise: How to work out at home without equipment - BBC Sport

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