Women sometimes find there are times when a sick child, no-show babysitter, broken car or time constraints derail a visit to the gym. Instead of giving up on exercise altogether, they can seek out creative at-home exercise options. Home exercise routines are better than no exercise, and in some cases may be more intense than slogging away on the treadmill at a slow pace.
Minimal Equipment
Build your own home gym with a few pieces of inexpensive equipment. A pair of dumbbells weighing between 5 and 12 lbs., a stability ball and resistance tubing are all you need to perform strength training at home. Strength training, for women, is particularly important as it helps build lean muscle mass which improves your appearance and keeps your metabolism revved. It also improves bone strength, as noted by the Mayo Clinic, reducing your risk of developing osteoporosis. Hold the dumbbells alongside your body to perform forward lunges and squats. Sit on a stability ball and use one or two dumbbells for triceps overhead presses. From a stand, complete bicep curls and bent over rows. Recline on the ball to execute dumbbell chest flies and pullovers for the back. Use the stability ball for crunches and back extensions. Hook the resistance tubing around a doorway for rows and under your feet for shoulder presses. Beginners may start with just one set of eight to 12 repetitions of these exercises, over time, work your way up to three sets—with 30 seconds to a minute break between each set. Search the American Council on Exercise exercise library for more detailed descriptions on how to perform these exercises.
Body Weight Circuit
If you do not have any equipment at home, it is still possible to perform a body weight circuit. All you need is about 10 square feet of space to get an effective workout. Using your own body weight has its advantages over machines or free weights. Juan Carlos Santana, CEO of the Institute of Human Performance in Florida, notes in “Women’s Health” magazine that the weight load stimulates over multiple muscle systems–thus creating strength and tone, but not bulk.
Try a circuit strength workout in which you to perform each exercise in quick succession, with no break between them. You can fit these in while your baby naps, during your favorite television program or first thing in the morning before jumping in the shower. Do each exercise for one minute, and repeat the circuit between one and three times–depending on your stamina and time constraints. Start with squats in place and move on to rear lunges to train the legs. Use a coffee table or chair to perform triceps dips. Place your feet on the edge of your sofa, palms on the floor to execute decline push ups. Lie on the floor and complete a round of crunches. Turn onto your abdomen and perform spine extension exercises to train the muscles around your vertebrae.
Cardio Exercises
If you find yourself trapped inside due to childcare issues, cooking duties or while waiting for a repairman, you may still obtain a strong cardio workout. The American College of Sports Medicine (ACSM) recommends at least 30 minutes of moderate intensity cardio for all healthy adults to be conducted five days per week. ACSM notes that this may be broken up into shorter 10-minute intervals. A minute each of jumping jacks, jogging in place, jumping rope, mambos, running up and down the stairs, walking lunges, jump squats, mountain climbers, high knees and side jumps add up to a 10-minute session that can be performed easily at home. If athletic moves are not for you, try dancing to your favorite songs for 10 minutes. Remember, any activity that gets your heart rate up and causes you to break a sweat counts.
About this Author
With degrees from Princeton and Columbia University, Andrea Cespedes is also a professionally trained chef and has focused studies in nutrition. With over 20 years of experience in the fitness industry, she coaches cycling and running and teaches pilates and yoga. She is an American Council on Exercise certified personal trainer.
