This Fitness Coach Says These 3 Things Are Key to Effective At-Home Workouts

In the past few years (you know, with the pandemic and all), at-home workouts really took off. From resistance bands in the living room to a squat rack in the garage, there’s a good chance you took part in some exercise sans gym during that time. 

Now that things have reopened, many of us have gone back to our fully equipped gyms. But for others, working out from home has become the norm, or at least a regular part of our routine – and for good reason. At-home workouts are convenient, require no commute or fees, and you don’t have to deal with crowds or waiting for machines. But even with those benefits, some of us are still wondering: are home workouts really that effective? 

According to fitness coach Ally Aslaksen, they’re “100% effective.” 

Even without equipment, the trainer of over 20 years assures us that you can still get a killer workout at home. Here’s how: 

Prioritize bodyweight exercises 

“Over the years, I have learned to LOVE bodyweight exercises. There’s a misconception that you can’t get a good workout without being in a gym or using fitness equipment – this is NOT true,” Aslaksen emphasizes. 

“Bodyweight exercises alone can target multiple muscle groups and provide strength-building and toning benefits.”

Basic exercises like squats, lunges, push-ups, and crunches are a great place to start, but if those become too easy for you, Aslaksen recommends “small modifications like changing the tempo, adding pulses, and isometric holds,” to up the ante. Slowing down your eccentric movements can also provide an additional challenge. 

Mix in some cardio 

If you hate cardio, you’re not going to like this one – but hey, we said this workout was going to be effective, not painless. 

“HIIT- (high-intensity interval training) or LIIT- (low-impact interval training) style training is a great way to keep the heart rate elevated and challenge your muscles in a short amount of time. Alternate between strength and cardio moves working between 30 to 45 seconds, and [take] short breaks in between 15 to 20 seconds,” Aslaksen suggests. 

If interval training isn’t your thing, this innovative trainer still has you covered. “Take your workouts to the ground with low-impact Pilates-based movements, and do cardio by walking outside, taking a hike, or going for a bike ride,” she says. 

Utilize the equipment you have 

Dumbbells, resistance bands, and weights can be great here, but if you don’t have any equipment at home, don’t fret. Aslaksen recommends using the equipment you do have, even if it’s just chairs and tables. 

“Try using what you have at home like a chair for tricep dips and incline push-ups, stair steps for cardio drills and strength moves, and household items like laundry detergent bottles and soup cans to get strength training in.” 

Though not a requirement, she also suggests “investing in a few affordable and versatile pieces like resistance bands, dumbbells or a stability ball, [which] can also greatly enhance your workout variety and intensity.” 

Overall, the key takeaway when it comes to effective at-home training is to “focus on proper form and progressively challenge yourself over time,” Aslaksen says. 

So whether you’re a huge fan of at-home workouts, or just need something to get you by while you’re traveling, bookmark these tips and you’ll be well on your way to strengthening, toning, and burning your muscles – no gym required. 

Want more awesome home workouts from Ally? Follow her @allyfitatl, or train with her on Burnalong or on Sudor. Code SAVE20 will get you 20% off your first month of live and on-demand workouts!