Holistic Health & Fitness Coach · CHEK Institute Certified · Holistic Lifestyle Coach · Nutrition & Lifestyle Coach
Top 6 tips to start working out from home (plus a 20-minute full-body routine)
By Stephanie Cuesta, Holistic Health & Fitness Coach. CHEK Institute Certified.
I am often asked this question, especially as a mom... How can we stay fit and active when we don't have much time to go to the gym or even train? Here are my six tips to get started, and at the end I share a real 20-minute full-body routine you can do at home with nothing more than a pair of dumbbells.
1. Set your priorities straight
If training or working out is not a priority for you... it will not happen. You will always find something else to do instead. It is that simple. It is only when it becomes really important and essential to you that somehow, you can start finding some "free spots" in your busy schedule to have some exercises done. So yes, if you really want to start working out more, put it at the top of your to-do list, until it becomes a real habit, like brushing teeth.
2. Find the time in your day that suits you best
To me, there is no specific rule for this. Some people feel good exercising early in the morning, others will prefer noon and others prefer later in the afternoon. It is true that physiologically, it might be better to work out when your natural cortisol levels are the highest, usually in the morning and early afternoon. But again, I think that people have different lives and might just feel better exercising later. Choose a time in the day that suits you and your family the best.
3. Think positive before sleeping at night
Make sure you have grateful positive thoughts before falling asleep, and also in the morning when you wake up. Feeling grateful and thinking positive at night will give you the momentum you need in the morning to do what you planned to do. I often like to think of the workout program of the next day and get excited by it! Just find whatever works for you.
4. Don't overthink and just do it
Do it because you love yourself, not because you want to change something in yourself... Set a goal that is not "losing weight" or "toning up". Goals like lifting stronger, running faster, recovering from injury or improving your balance are much more motivating, encouraging and empowering. Weight loss or muscle definition will be a pleasant side effect of those bigger goals.
5. Have your gym at home
I think this can be a life changer. Anyone at home can find some place for a Swissball, some dumbbells and kettlebells, a skipping rope... And bodyweight exercises can be extremely tough and efficient!! You don't need a treadmill and other big machines to have a great workout. Dumbbells in particular are one of the most versatile pieces of equipment you can own. They take up minimal space, cost relatively little, and let you train your entire body from the comfort of your home.
6. Make it short and efficient
TRAIN, DON'T DRAIN. From what I learned in my training and experienced myself, exercising for more than 45 minutes can become catabolic, meaning you start breaking down muscle mass instead of building it, and your stress hormone levels go up... For me, that was completely counter-productive. A well-designed 20-30 minute workout can make wonders. And as I was saying in point 1: if it is your priority, you will always find some time to train for 20 minutes from the comfort of your own home.
Your go-to 20-minute full-body routine
Here is a real example you can start with today, using just a pair of dumbbells. I filmed the original version of this during my own pregnancy, and for me it was a reminder that functional strength training can stay part of your life through many different seasons.
The routine works your whole body:
- —Lower body: squats, lunges
- —Upper body: press, row, curl
- —Core and stability
- —Full body compound movements
Why full body? Because it is efficient. You work more muscle groups in less time, which suits busy people, and especially busy moms or moms-to-be.
To get the most from it:
- —Choose a weight that challenges you but still allows perfect form
- —Rest 30 to 60 seconds between exercises
- —Aim for 2 to 3 rounds
- —Focus on your breathing, exhaling on the effort phase
Be creative and never forget to have fun. Make it a real "me-time": some days I put on some dancing music to lift me up, some other days I listen to an interesting podcast while lifting some weights... It all depends on my mood!
Move your body. Love your body. It is always worth it.
Enjoy, and let me know how this works for you!
Stephanie
Stephanie Cuesta is Editorial Advisor for Health & Fitness at vyvo. After more than a decade in investment banking she retrained, certified through the CHEK Institute, and built an integrative approach around six pillars: strength, nutrition, nervous system, sleep, emotional health and lifestyle. Today she works with clients in one-to-one sessions, runs online workshops and organises wellness retreats for women together with Prana Lou. Her views are her own.
