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Working Out At Home: How To Begin

SWEAT - sweat.com
Working Out At Home: How To Begin
Working Out At Home

Life isn’t always predictable, but you can still do your next workout. 

Get started with working out at home to create a healthy routine, or to keep on moving towards your fitness goals. The best fitness results are gained from consistently showing up and doing your workouts. Using your bodyweight and some simple home gym equipment, you can do an effective workout just about anywhere! 

To help you to build or maintain your fitness when life is constantly changing, you might need to consider some options to get a workout done at home. Here’s a quick look at some of the benefits of working out at home, and tips to help you to get started.

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Here are a few reasons why you might want to train from home, and some tips on how to start!

Benefits of working out at home

Exercising at home has so many benefits. Here are just a few that you can enjoy: 

  • You can create a healthy routine and do workouts at a time that suits you
  • You can set up your exercise space to make your workouts more efficient
  • Privacy to practice exercises you are mastering
  • You can try workouts of different duration depending on your schedule
  • No waiting for someone to finish using the gym equipment you need next. 

Whether you are just getting started with working out or simply appreciate the flexibility and convenience of working out at home, here are some tips to help you to get started!

How to start working out at home

To nail your first at-home workout, it pays to prepare. You’ll need a space that’s big enough for a yoga mat, and ideally you’ll have at least half an hour without distractions!

Here’s how to get started: 

How To Start Working Out At Home

Create your home gym

Starting your own home gym doesn’t have to be expensive. All you need is space for a yoga mat, and a few basic pieces of equipment. You'll be surprised how many household items you can substitute in!

Start with: 

  • A mat
  • Dumbbells 
  • Skipping rope
  • Chair

If you don’t want to purchase equipment right away, you can use calisthenics exercises to get an effective home workout using just your bodyweight. 

As you get into a consistent workout routine, expanding your home gym can enable you to add variety to your home workouts. You don’t have to buy everything brand new — you might find second hand gym equipment in your local online marketplace.

Take photos

This might not be the first thing you think of, but photos can be an important tool to help you to stay motivated when you feel like you’ve reached a workout plateau. While the scales are not always an accurate reflection of your true progress as you increase your strength, photos can capture changes in your body, such as increased muscle tone. 

Looking back on your photos can be fantastic motivation. As you see the changes happening in front of you, it can be a huge source of encouragement. You can even snap your progress photos directly from the SWEAT app —set yourself a reminder to take new progress photos approximately every four weeks to track your progress over time. 

Bodyweight Exercises At Home

Learn correct technique for bodyweight exercises

Most at-home training programs will require you to do some sort of bodyweight exercises, so knowing how to do a few of these correctly can make it easier to complete your workouts. 

The bonus of working out at home is you can perfect your technique. You have the time and the space to practise these exercises over and over. The SWEAT app includes both written instructions and videos of each exercise to demonstrate the correct technique, making it easier for you to follow along. 

Bodyweight exercises, such as push-ups and burpees, allow you to increase your strength and fitness without the need for equipment. You can also modify bodyweight exercises to make them more or less challenging — whether that is by doing push-ups on your knees or by adding a decline by putting your feet on a chair when you want to make them harder. 

At Home Training Programs

Find a workout style you enjoy

The most important thing to consider when choosing a workout program is finding the type of exercise that you enjoy! When you love your workouts, you are much more likely to train consistently — and consistency leads to results. 

When you follow a training program designed by a personal trainer, you can be confident that the workouts you do will progressively increase your fitness. 

You’ll have specific exercises designed to achieve your fitness goals to ensure that you maximise the time and effort you put into your work out. There are many different styles of training, so find one that you enjoy! 

If you are looking for at-home workout options, there are six different training styles and over 160 weeks of home workout programming available in the SWEAT app. Here are the styles of training that you can choose from: 


This workout program by Kayla Itsines requires minimal equipment and it can be done anywhere, anytime — even when you only have a small space to work out in. 

It includes high-intensity and bodyweight exercises to give you an efficient workout in just 28-minutes. You can get started with just a mat, chair, skipping rope and dumbbells. 

BAM (Body and Mind) Yoga

A yoga program designed by Sjana Elise to help you to increase your flexibility and strength, these quiet workouts are perfect for when you need to get a workout done in an apartment building. 

Resistance training workouts include Vinyasa-style yoga, and you can find your inner bliss with the yin yoga recovery sessions. 

PWR at Home

PWR at Home takes Kelsey Wells strength training style into the home environment. It’s designed to help you build strength and lean muscle using some basic home gym equipment. 

Each 40 minute workout includes activation exercises, weights-based circuits and supersets to effectively work the target muscle groups. Workouts are progressive, becoming more challenging as you increase your strength and discover your inner power through this unique training style. 

FIERCE at Home

FIERCE at Home combines strength and high-intensity training with Muay Thai style exercises in an achievable home-workout program. Designed to help you unleash your inner warrior right from your lounge room or back yard, you will increase strength, build lean muscle and boost your metabolism with each workout. 

This program has a lot of variety and works your whole body to leave you feeling a sense of accomplishment after each workout. 


This strength-building program is designed for women who want to do weight training using minimal equipment. Using compound exercises, each workout focuses on adding volume to muscles with supersets. Each workout finishes with a core superset to help build your overall strength and stability. 

The lifting workouts are around 40 minutes long, and you’ll need a kettlebell, dumbbells and a resistance band to get started. 


For those women who’ve had a baby, there are two post-pregnancy programs available from SWEAT to help you to rebuild core strength and resume exercise postpartum. Workouts in both programs are short, so you can fit them into the limited time you might have as a new mother. 

Be part of the community as we work out at home together! 

When you train at home, you don’t have to train alone. As part of the SWEAT Community, you’ll be training alongside literally millions of women worldwide. Whether you are just starting your fitness journey or you are a true workout warrior, take the time to connect with the community and inspire others to keep moving strong! 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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