Once the initial novelty has worn off, it can be hard to stay motivated when working out at home. Here are 5 top tips to help you maximise your workout time and get the best results with limited resources.
1. Change into activewear
It can be tempting to stay in your comfortably pyjamas all day and to even do your workout in them, but this won't help with motivation or with a good workout. Change into your activewear like you would when going for a run or to the gym so that there is a definite difference between rest time and workout time. Being comfortable and able to move freely will also improve the quality of your workout and will mean you won't be worried about working up too much of a sweat and ruining your comfy clothes!
2. Remove all distractions
When we're at the gym, we're able to just plug in our music, zone out the rest of the world, and get on with a great workout. Unfortunately, at home there might be any number of distractions from kids and pets to noisy neighbours or the temptation to have the TV on in the background. Eliminate as many distractions as you can so that you can focus on your workout and make the most of your exercise time.
3. Set a time and stick to it
When there is no clear line between your home space and your workout space, it can be easy to keep putting off your workout and finding other things to do. Set a specific time of day when you're going to work out and make sure you stick to it. If you're at home with a partner and children, let them know what time you intend to exercise so that they know not to bother you and allow you the time to get on with your training.
4. Choose your workout routine in advance
Making your workout up as you go along is never a good idea, even when going to the gym. By having a great workout routine already written down, you know that you'll have a meaningful workout and your time won't be wasted scrolling through your phone or thinking up the next exercise. It will also mean you're more likely to workout for longer and not give up after only a couple of exercises.
5. Have a dedicated space
One of the hardest things about being stuck indoors is that your home becomes your office, your canteen, your kids' school, and your gym. It can be difficult to get motivated to workout in your living room if this is a space you usually associate with relaxing at the end of the day, and it can become equally difficult to relax if you start associating certain spaces with educating your kids or working out.
Try to dedicate certain areas of your home for different chores and activities. Have a dedicated workout space away from where you usually relax. If you can't do this because you don't have enough space in your house, not to worry! There are ways around it, such as rolling out a yoga mat in your living room to turn it into your workout space, and then putting the yoga mat away again once you're done.
Resistance bands are a great way to get a workout in wherever you are. You don't need expensive equipment or even a gym membership, just a resistance band and your body weight. Follow this resistance band workout with exercises for arms and legs for a full body workout that will get results.
What are the benefits of resistance bands?
There are many benefits to using a resistance band to workout. They are very convenient and portable so you can take them with you wherever you go for an outdoor or home workout. You could even take your resistance band on holiday to keep your fitness and strength ticking over while you're away.
Body weight exercises are great, but adding resistance will really ramp up your workout and give you better results. By using a resistance band you can increase the return on your workout and get better results in a shorter time. They are not only great for strength workouts, but also for lower intensity training like stretching and physio.
Resistance band exercises for legs
Using a resistance band when you train your legs can not only strengthen the muscles but also the joints and supporting muscles which will lead to better balance and reduced risk of injury. Try some of these resistance band exercises for the legs and feel the burn!
Place the resistance band around your ankles and stand square with your hands on your hips. Find your balance on your left leg and lift your right leg out to the side as far as you can. Make sure you keep your foot facing forwards and squeeze from the hip. Repeat 10 reps on each leg.
With the resistance band still round your ankles, this time squeeze your bum and lift your leg out behind you, keeping the leg straight. This will really challenge your glutes and hamstrings as well as working your core. Do 10 reps on one leg then swap and do 10 on the other.
Lie on the floor and bend your knees so that your feet are flat on the floor. With the resistance band just above your knees, lift your back off the floor and squeeze your bum into the air. Keep your arms and hands flat on the floor and use them to help push you up. Keep your knees out and push them against the resistance from the band. Do 10 repetitions.
This is a great exercise if you've got flat feet or if you struggle with your squat form. Place the band just above your knees and make sure you use a fairly light weight. Drop into a squat, but keep your knees pushed outwards against the resistance of the band the entire time. You'll notice that they want to cave in, so stay strong. You'll realise how much you need to use your glutes to fire you back up, and this will highlight any muscle weaknesses. Try 3 sets of 10 reps.
Having little ones at home can leave you feeling like you don't have a spare second in the day. How can you fit in exercise when you have no time? We give you all the tips you need along with with a home workout for you to try.
How can I find time to workout with kids?
Finding time to exercise as a parent can feel almost impossible, but it doesn't have to be. Try some of our ideas and see if you can fit exercise into your busy day.
1. Get a training buddy
One of the best ways to stay motivated is to partner up. Whether it's a work colleague, your husband/wife, a friend, or a family member, working out together can make things more fun and interesting. Not only this, but if you have someone to be accountable to and someone who you will let down if you skip your session, you'll be more motivated to get that training session done!
2. Utilise playtime
When it's your child's playtime, get involved and burn some calories too. If you have an energetic toddler, run around with them by playing adrenaline-fuelled games that involve running or chasing. If your children are a little older, find games where you can both get active, especially in the garden if it's summer time as there are lots of benefits to training outdoors.
3. Try dancing
Dancing is something that burns a lot of calories, will get you up and active, and can be very fun. If your children are very energetic, put on some music and dance away. This will not only help them burn off that extra energy and get you moving, it can be a great bonding experience.
4. Swap your car for walking or cycling
By combining your errands with exercise, you can make the time to get active without compromising any of your daily activities. Try walking or cycling to the shops instead of driving, or walking to the local park or playground. It may be easier than you think to get around without your car.
5. Exercise before you start your day
By getting up 30 minutes earlier than usual, you could fit in an entire workout and start your day right. There are lots of workouts you can do in under 30 minutes, like this 5-minute punchbag workout, 10-minute tabata workout, or this 20-minute home workout. Even a short workout is better than no workout at all, and it'll energise you for a productive day. If you don't want to get up earlier than you already do, try this lunchtime HIIT workout instead.
How can a stay at home mum lose weight?
There are lots of tips and tricks to losing weight if you are a stay-at-home parent. Follow these dos and don'ts to make sure you're staying healthy while at home with the little ones.
1. Don't eat anything you wouldn't feed to your kids
There are lots of things you wouldn't feed to your children because the salt or sugar content it too high, so why feed them to yourself? A good rule of thumb to follow is that if you wouldn't give it to your child because of the ingredients, you should avoid it yourself too. Stick to whole foods and try to avoid anything overly processed or pre-packaged.
2. Don't snack mindlessly
If you find yourself in a rare moment of calm when your child is playing happily alone or watching a television show, it can be tempting to mindlessly eat food that you don't really need. Avoid temptation by not having snacks in the house, and stick to eating at set times.
3. Do make mealtime an occasion
If mealtime is an occasion to look froward to when you eat together with your kids, you'll be less likely to have an unstructured day. Try to have at least one meal a day together as a family where you sit at a table and focus on what you're eating, rather than grabbing whatever is nearby because you're so rushed off your feet. This might mean deliberately making time for it in your day, but it will be worth it ultimately.
4. Don't eat through stress
Being at home on your own with the kids all day can get pretty stressful. If tempers raise and tantrums ensue, make sure you're not reaching for food as comfort. Comfort eating is something that many of us do without realising and can be an almost impossible habit to break. As above, not having any temptation in the house will help with this and always count slowly to 10 before you eat a snack so that you're not eating it out of a stressed panic.
5. Do make food fun and creative by getting the children involved
Getting your kids to help in the kitchen is a fantastic way to bond and to help them develop vital skills for later in life. Let them get creative by coming up with new recipes and help them with the cooking. If you really want sweet treats, bake cookies or cupcakes together so that you really feel you've earned them and can have fun in the process.
Home workout routine for parents
If you have kids at home or are pregnant, try this home workout routine by Sundried ambassador and personal trainer Carly Newson.
Looking to get a great workout done at home? Make sure you have all the kit you need!
Whether you need to stay home to look after your children or just don't want to spend money on an expensive gym membership, there are plenty of options for you to workout at home.
Benefits of Exercising at Home
Money is one of the biggest factors when it comes to choosing a gym membership and prices can be anywhere from £20- £100 a month, that's £1,200 a year. Save your money and train at home, if you need more kit, the chances are it’s still going to work out cheaper.
Time is another major factor when it comes to training. Whilst having no time to go to the gym may seem like a valid excuse, everyone has time to go home. Training at home means you can fit exercise into your regime as and when the opportunity arrives, even if it's broken into multiple smaller workouts.
No waiting for kit
Queuing for kit at the gym can be frustrating and a busy gym can leave your heart rate dropping whilst you feel frustrated and unmotivated waiting for the machine you need next. Training at home guarantees no-one can slip in front of you onto your kit and your heart rate stays elevated throughout your training, as you switch from one move to the next seamlessly.
No watchful eyes
Sometimes going to the gym can get you more motivated, as you don’t want to be seen putting in a poor performance. Other times people can just be frankly, annoying. Whether it’s awkward moments where you catch someone's eye doing hip thrusters, or someone who just seems to be more interested in staring at you than in their own workout. Avoid all the annoying people and workout at home.
Fueling your motor a) isn't cheap and b) isn’t great for the environment, so kill two birds with one stone and train at home instead. You can spend the extra time you saved driving throwing in a few extra sets to your workout instead.
If your gym doesn’t have a creche it can be hard to find someone to watch your children while you go workout. Working at home means you can workout and still play parent, granted you may have to stop every now and then, but it’s worth it. Your children seeing you staying active also encourages them to join in and move more, with obesity being such a huge risk in the UK it's great to encourage your kids and set the right example.
It's You vs You
We hear this all the time in gym motivational talks, but when it boils down to training at home, it really is you vs you. There’s no-one but you to answer to, so it’s time to really go for it. No one will see how sweaty you get so you can push that extra bit harder, knowing your showers only around the corner.
Training at home is more hygienic, providing your not a real mucky pup. Despite gyms being cleaned, the gym environment breeds germs. The perfect environment for bacteria to spread is the warm moist environment of the gym. The list of bacteria most gyms carry is longer than my arm, so we’re not going to go into it with too much detail. Just the sheer volume of people handling the same kit you are can lead to spreading bacteria. Even if your house is messy, at least it’s your mess.
Downsides to working out at home
Lack of Equipment
Its nice to have the variety of different equipment and when you first start you may not have much kit. Technically, most of it isn’t really needed, but it’s nice to shake things up every now and again. After training at home for a while, most people will find their collection grows and what started as a set of resistance bands soon becomes a set of resistance bands, a dumbbell tree, a chin up bar, a punchbag, a TRX ….
No One to motivate you
Some days even the best athletes lack motivation, it happens. Getting yourself to the gym can often be the hardest part, but once you're there you’ve got to do something with yourself or you’ll look lazy and the PT’s will soon be over to give you an extra earful of motivation. When your at home, there’s no-one but you and maybe the voice on a DVD to motivate you so it can be hard to get in the right mindset.
No spotter or trainer
Without a trainer or a spotter you are more susceptible to injury, from either executing the move wrong or lifting heavier than you can handle on your own. Having people around you can be really beneficial from a safety perspective, especially if you're lifting.
Lacks social aspect
We’re social creatures and training at home lacks the social aspect of going to the gym. If when you go to the gym you spend more time exercising your mouth than other muscles however, this could be a good thing!
Tips for working out at home
Working out at time is one of the biggest culprits for getting distracted during your workout. Zone in. From telephone calls to the front door to pets or children, home workouts are at risk of interruption. Your best bet is to remove all the distractions before you work out. Switch your phone to do not disturb, put your pets in another room and remove your children. Kidding. Just warn them what mummy/daddy is getting up to so that they know you’re busy, give them something which will keep them occupied for long enough for you to work out or let them join in.
Create adequate space
When you're short on time it can be easy to just try and get your workout in without clearing the room you actually need to move. If you can, try to dedicate a space as specifically your workout zone, this will make it more official, as well as avoid you kicking and breaking something. Make sure any equipment you have and might need is stored here. The last thing you want is to be hunting around for kit at the crucial moment.
Try to schedule your workout into the day, be more specific than just “when I get home from work”. Try more “I get home at 6, so I’m going to do some chores and then workout at 6.30pm”. Set an alarm for this time, so whatever you’re doing, you’ll get a reminder and be more likely to keep your workout date.
Just because you’re at home, doesn’t mean you should be working out in your PJs, especially if you're a woman. Training without support for your breasts can damage tissue. Wearing the right activewear supports your training and will enhance your efforts. Check out the Sundried collection.
Consistency is key
As with any form of training, the key to success is consistency. One home workout routine won’t make a difference, nor will one healthy meal. In order to get fit, you need to be consistent with your training, whether that’s at home or the gym. We are what we repeatedly do, so try to incorporate your workout into your routine so it becomes a natural habit.
Plan your workout in advance
Plan your workout in advance so you know what’s coming and aren't left guessing what to do next. Whether you're following a written routine, dvd or app make sure you know what moves are on the agenda so you don’t waste any time wondering, what’s next?
Comes at a price: Motivation. With the fridge, your tv and sofa all within walking distance, it can be hard to find the motivation to really go for it. You have to stay motivated or your gym equipment will gather dust and become nothing more than extra clutter in your home.
Looking for a quality skipping rope? Buy the Sundried Skipping Rope for £20 with free delivery.
Skipping is a fantastic way to get fit and stay fit, even when you don't have access to a gym or even the outdoors. It's compact and can be done anywhere – indoors or outdoors. Skipping will raise your heart rate, improve your fitness, and tone your body. Read on to find out how to skip properly and try our beginner skipping workout to get started.
Is Skipping A Good Form Of Exercise?
Skipping is a fantastic workout and can burn up to 10 calories per minute if done at a high intensity! In order to get skilled at jumping rope, it's important to practice and to break it down into sections.
Let’s start with the jumping. When most people start skipping for the first time they jump too high, just going for it and doing what feels natural without any knowledge on proper technique. But skipping too high is not efficient for a workout and will leave you unable to skip for longer than a few seconds.
When skipping, the key is to not actually jump. Wait, what? That’s right! If you change your mindset about what your feet are doing, it becomes a lot easier. Instead of jumping, think about doing a calf raise. Practice doing it without the rope to start: raise your heels so that you are on the balls of your feet, and then lower yourself back down using your calf muscles. You’ll soon realise there’s a reason why boxers have such defined calves! You may need to increase the strength and stamina in these muscles before skipping feels easy. Take your time and enjoy the process.
Once you’ve practised a few times without the rope, try applying this technique with the rope. You should only come a few centimetres off the floor on each bounce. Keep your ankles loose and feel the balls of your feet flex. See if you can keep it up for 30 seconds without stopping.
After your feet, what you do with your arms is the most important part of skipping. Hold the handles near the rope-end as this is the most efficient and will allow the rope to swing better. Keep your wrists loose, and your elbows close to your hips. It is a very subtle movement; you do not want to be swinging your whole arm, just a slight movement of the wrist. It will be tempting to tense your arms and lock them by your sides, so try to relax from the shoulder.
This moves us onto your posture. Make sure you are standing tall, with your shoulders pulled back and down, and your core and glutes tight. The key to skipping is to relax! If you are skipping for the first time in a gym or a public place, it may be a little daunting, and you may worry about tripping in front of everyone. Let go and have fun and try not to take it too seriously, at least while you are starting out. The looser and more relaxed you are, the less likely you are to trip over and you are less likely to incur an injury.
Is Skipping A Good Cardio Workout?
Skipping is a surprisingly demanding cardio workout! If you are skipping for the first time as an adult, you will be shocked by how out of breath you get on your first try! Don’t let this deter you, take your time. If you are new to fitness altogether, then you may wish to just skip in 20-30 second bursts. If you are a seasoned gym-goer, then skipping for intervals of 60 seconds may be more for you. Try our skipping workout plan and see what works for you! Or create your own jump rope routine. Supplement your skipping with leg exercises and mobility drills so that you do not get injured, especially if you are not used to exercising. Skipping has the fantastic benefit of being great for weight loss and by adding skipping into your existing gym routine you can expect to burn up to 10 calories a minute.
Where To Jump Rope
Where you choose to do your skipping is important too. If you are skipping outdoors, try to avoid jumping on concrete as this can be harsh on the joints. Skipping on softer tarmac or grass will be better. If you are indoors, avoid carpet as this can make the rope more likely to bounce which can cause you to twist your ankle. Hardwood floors are the perfect surface on which to jump rope.
How Long Should You Jump Rope For A Beginner?
When I first got back into skipping as an adult, I was really put-off by the fact that I couldn’t do it well. I saw lots of people in the gym skipping with ease and doing neat tricks so it deflated me somewhat that I was finding it so hard. But don’t let this be the case! After only a few sessions my technique improved hugely and skipping started to feel a lot more natural. Take your time, enjoy it, and maybe even let us know how you get on by leaving a review of the Sundried skipping rope on our website!
Beginner Skipping Workout
Skip for as long as you can, rest for 60 seconds, repeat for 5 minutes.
Skip for as long as you can, rest for 45 seconds, repeat for 7 minutes.
Skip for 20 seconds, rest for 30 seconds, repeat for 5 minutes.
Gym cross-training - leg, ab, and back exercises
Skip for 30 seconds, rest for 30 seconds, repeat for 5 minutes
Skip for 30 seconds, rest for 30 seconds, repeat for 10 minutes.