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“I just never feel like my home workouts are very effective. Is there anything I can do to push myself harder?”
I’ve said it before and I’ll keep on saying it – your emails and comments make my day! Seriously – you guys inspire me to write some of my favorite content!! I got this one the other day from a Tone-and-Tighten.com reader and was thrilled with the idea – how to make home workouts more effective! So I compiled 5 of my personal favorite tips that I like to incorporate whenever I feel like my home workouts need a little pick-me-up. Try them out! I promise they’ll work for you, too!
1. Intensify with intervals: The quickest, surest way to take any workout to the next level is interval training. In its simplest definition, interval training refers to alternating bouts of “high” and “low” workout periods. During the “high” period, you perform the exercise at a near-maximum effort. During the “low” periods, it’s a much lower intensity (50% effort) or resting altogether. Try it out! Instead of 3 sets of 10 of a given exercise, set a timer for 2 minutes. Perform the exercise “high” for 20 seconds and rest during the “low” period for 10 seconds; then repeat 4 times. Keep your rests short, your work high, and watch results pile on! (Need a good at-home interval to try out? Here are a few of my favorites)
2. Try something new: One of the biggest problems I see with people is that they get comfortable with their workouts. “Monday is leg day and I do ____” and then “Tuesday is cardio and I do ____”. Week in and week out it’s the same thing with little-to-no variation. This is a great way to STAY in shape, but unfortunately gains are pretty hard to come by. You need to be constantly progressing to consistently see results. I encourage you to try something new! Try Zumba (here’s a bunch you can do at home)! Try weight training (again – I got you covered here)! Try cardio workouts at home (yeah – I’ve got a bunch of those, too!!) Mix up your “routine” to start seeing new results.
3. Get a buddy: grab your spouse / boyfriend / girlfriend / sister / brother / roomate / cousin / whoever and workout with them! It makes things not only a lot more fun, but there’s an element of friendly (or maybe not-so-friendly!) competition that helps you up your game. Trust me – happens every time with my wife (that woman can do sit ups for days!). Looking for a great partner workout? This one’s a blast!
4. Push farther with workout videos: One great way to incorporate the elements of intensifying intervals and trying something new is to find an online workout / pick up some workout DVD’s. There are numerous great ones out there; I always recommend reading reviews first to make sure the instructor and intensity is up to your ability level. I actually compiled a post of 10 of my favorite workout DVD’s for under $10 – check it out here!
5. Add weights: One of my all-time favorite way to add intensity to any workout is to throw in a little resistance. Dumbbells are pretty inexpensive these days; soup can are even cheaper! Really anything that adds a little resistance to your workout is a great idea. Ankle and wrist weights are a great option; I love these that are adjustable so you can customize them to whatever workout you’re performing. Adding resistance causes your muscles to work hards, increases tone, and actually burns more fat long after you’re done with the workout. Here are 10 of my favorite dumbbell exercises you can do at home!
I promise incorporating a few of these 5 ideas will help you push your at-home workouts to the next level and help you to start seeing the gains you desire! And when that happens let me know about it! I love hearing from T&T readers! Leave a comment below or email me at ToneandTightenFitness{at}gmail.com.
Looking for a great mix of all 5 of these points? Tone and Tighten has you covered!
Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals! Check it out here!
Make it happen,
Jared