How To Train At Home And Get Results, Fast
For anyone just starting their fitness journey, it can be overwhelming trying to figure out exactly how to get fit. Firstly, the exact definition of being ‘fit’ can vary from person to person. Secondly, we all approach fitness with different levels of understanding when it comes to what that actually involves. It is no wonder that many people give up when they don’t see the results they want — knowing exactly what it takes to get fit can be confusing when it can be so different for each person.
The important part is making a start on your fitness journey. Whether you are a fitness beginner or you have been training for years, this blog can help you to figure out how to get fit and get results.
How to get fit at home
As we’ve already touched on, the phrase ‘get fit’ doesn’t have a strict definition. In this blog, we’re referring to getting fit as improvements in general physical performance — such as improved cardiovascular health and a slight increase in muscle definition — these are not the only signs of improved fitness.
Likewise, when we refer to ‘results’, we aren’t specifically referring to weight loss. Results come in many different forms and there are just as many ways to measure your own results. With that in mind, these tips can help you to learn how to get fit, to improve your strength and feel self-confident training at home.
Set SMART goals for yourself
To achieve your fitness goals with at-home workouts, following the SMART method can help you to stay on track and achieve what you set out to do. Setting yourself a goal that is specific, measurable, achievable, relevant and timely allows you to be clear in your direction and in how you will get there.
Rather than simply saying to yourself ‘I want to get fit’ and then doing a few workouts, having fitness goals and a plan will put you on the right path. Otherwise, it can be too easy to become overwhelmed or to get frustrated because you aren’t noticing results.
Take a look at our tips on goal setting and think about what you really want to achieve. Do you want to feel stronger? Then you might set a goal to be able to do 10 push-ups in a row. From there, you can work backwards and plan how you will achieve this. For example, you might start out by doing 5 push-ups on your knees and gradually increasing.
Remember, if you want to train at home and get results, you need to have a way of measuring those results. Otherwise, how will you measure your success?
Follow a fitness routine or program
Whether you train at home or in the gym, being consistent with your workouts is what you need to start noticing results. It’s okay to test out a few different styles of training, but if one week you are doing four workouts and then the next week, dropping back to two workouts — you are not setting yourself up for success.
When you choose a training program that aligns with your personal fitness goals, it can be easier to commit to the program. Plus, you may notice you feel more energised for your workouts because you are excited to do them and to achieve the goals you set for yourself!
For anyone who prefers to train at home, you can use the Sweat app to help you follow a training program. There are a number of different at-home workout programs you can choose from that can suit your goals. Here are some tips to help you choose an at-home workout program:
- BBG — The resistance sessions in BBG take just 28 minutes to complete, so it can be a good fit for people who want to train at home but don’t have a lot of time. If your fitness goal is to increase your overall fitness level or to lose weight, BBG is a good option.
- PWR at Home — The newest at-home program in the Sweat app, PWR at Home can help you to gain lean muscle and strength. It also includes a circuit section as part of the overall workout structure, which helps to increase the intensity. This can be beneficial for weight loss.
- BAM — Short for Body And Mind, BAM is a yoga program that can help to improve flexibility and posture. There can be many whole-body benefits of yoga, from improving your range of motion and improving balance, to helping you become more aware of the connection between mind and body.
- PWR Post-Pregnancy — Combines low-impact workouts to help regain strength after having a child or while recovering from an injury.
Following a program consistently over a set period of time is when you are likely to see the best results. While it’s great to have variety in your training, you are likely to get results faster if you stick with a program for at least 30 days.
Have a regular training schedule
As we’ve already explained, training consistently is an important way to achieve results. Creating a regular training schedule that you follow each week can help you to stay accountable, especially if you are working out at home. Otherwise, you might find you wait until you are feeling motivated to train — and even with the best intentions, there will be days when you aren’t motivated.
Plan out which workout you are going to complete and the day you plan to do it. That way, you are less likely to skip training or only exercise when it's convenient.
Increase the intensity
Once you are a few weeks into your workout program and have settled into your routine, that’s not where your fitness journey ends. If you only focus on doing the same thing week-in, week-out, don’t be surprised if your progress also stalls.
To continue challenging your body and progressing with your training, it is good to gradually increase the intensity of your workouts. If you have been training for some time already and want to know how to get fit when you have a moderate level of fitness already, these tips can help!
You can increase the intensity of workouts a few ways:
- Strength training at home? Gradually increase the amount of weight you are lifting OR increase the number of repetitions you are doing (avoid doing both!).
- Reduce your rest breaks — shorter rest periods are more challenging for your body.
- Do a more challenging version of the exercise. Move from a standard squat to a weighted squat, for instance.
- Maintain focus during the eccentric phase. The eccentric phase of an exercise is often the most challenging part, so the more you concentrate on controlling this phase, the more challenging it can be for the muscles involved. For example, the eccentric phase of a squat is when you are lowering into squat position. If you slow down that step, you can increase the muscle’s time under tension and make the exercise more challenging.
For those who use the Sweat app to train, workouts become progressively harder as your selected program continues. So by the time you reach Week 5, you will notice the workouts continue to challenge you.
Don’t forget to include rest days into your training schedule. Your muscle mass increases after training, not during the training process itself. If you aren’t making time to rest, then your body may not have sufficient time to repair itself and to encourage muscle growth.
Make room for HIIT
High-intensity interval training (or HIIT, for short) involves pushing yourself to exercise as hard as you can for a set period of time, before a rest period. This pattern is then repeated for the duration of the HIIT workout, usually for short durations. While completing short bursts of exercise might sound simple, because you are increasing the intensity, it can make a difference when it comes to improving fitness or fat loss.
For anyone wondering how to get fit at home while incorporating HIIT, you can try this 20-minute bodyweight HIIT workout for beginners, with Sweat trainer Kayla Itsines!
Follow these tips to get results, fast
While all of us would love to get fast results from our workouts, this isn’t always a straightforward process. When starting any training program, whether you are training at home, in a gym or fitness studio, the important thing is to be realistic. Each fitness journey is unique, so try to avoid comparing your results with those of anyone else. Instead, focus on where you are going and the effort you are putting into achieving your fitness goals.
To stay on-track training at home, it will take some planning and a conscious effort — as is the case with any fitness routine that you want to get results from. There are a number of lifestyle and physiological factors that can affect your results, but putting in the effort is the best way to set yourself up to succeed.
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.