Of all of the things I post on my instagram story, my at-home workouts receive the most feedback. It seems that there are plenty of people, moms especially, out there who are looking for something quick and efficient to do at home that does not always involve a gym. I love a gym. I like going to the Y for classes, especially cycling and hot yoga, but that is rarely feasible. I just can’t bring myself to take both boys to gym childcare right now, and I like going to 5:30 am classes with my friends, but Todd is often traveling or leaves very early in the morning. On the days when I am home with both boys I like to fit in a workout in my driveway or even the playroom. I wanted to share my at home workout tips and ideas, because I know I am not the only one with a desire to get in shape, but little time to do so!
This may change when the boys are in school some this Fall, however I know I will have some days that I will need to work out at home. I have been wanting to try Burn Boot Camp and may join there in September!
For some reason I have had the hardest time sticking with one program for a long period of time. I did train for a race in the winter and spring, and I was proud of my consistency with that. However, running outside in the awful heat this summer has been less than appealing. When I do run, I either do a 1 mile “sprint” or max 3 miles. But programs like BBG are just hard for me. I think it is because I’m stubborn and like to make my own rules sometimes. 🙂
The workouts I do at home are my own invention, and are based on what I’m feeling that day. I also like to change up muscle groups. Now that I have gotten in slightly better shape, I make them more challenging. My muscles need to be a bit sore the next day. Earlier this year, I did use the Nike Training Club app on my phone, and that was great for when I needed more guidance, and wasn’t feeling as physically fit. Those are pretty quick, and can be done at home as well. I also use that app for at-home yoga every now and then!
Since I have been working out more, I just feel better. I can keep up with my boys without getting worn out, and the endorphin rush is 100% worth it. Some days as a stay-at-home mom are rough, but working out helps keep me happy, and keeps anxiety at bay. Plus it’s just such a confidence boost. I am not itty bitty, and I am far from having a perfect body. I still have cellulite, my thighs are too big, and I only have abs in the morning. But I feel best when I fuel my body with real, healthy food, and work to build my stamina and strength!
Here are my general tips for at-home workouts:
- Before starting, make a list of what you want to accomplish, including the number of reps. I use the Notes app in my phone.
- Break up the reps in the best way that works for you. I usually try to do 10-20 at a time, but if I’m feeling ambitious (or I just want to get it over with) I will do them all at once, then switch to the next exercise.
- Body-weight exercises are best when working out at home.
- Keep moving. The goal is to keep your heart rate up.
- Try to incorporate jumps and sprints. If you are planning to do squats, make some or all of them jump squats. Same with lunges. Sprint up and down your driveway or street. Do jumping jacks or tuck jumps.
- Planks and wall-sits can be done anywhere. And they WORK. Use the stopwatch on your phone to time yourself.
- Use your stairs. I often incorporate a certain number of times running up and down our stairs into the exercise list.
- Put together a workout playlist, or find a motivating podcast to listen to.
- You don’t need a ton of room for most of these. I will find a little space in our playroom and workout while my boys play. Or Todd and I will workout in the driveway while the boys play in the yard.
- Yes, kids get “in the way” sometimes, but it is GOOD for them to see you and your spouse exercise. Also, incorporate them if needed. I’ve done walking lunges and squats while holding my now toddler. Davis likes to race us on his bike while we do sprints. Teach them how to do things like planks and push-ups. If needed, put on a show – you can get a complete workout done during one episode of Paw Patrol if you move quickly. Wake up before your kids and workout then. Do a few exercises while they play in the bath tub.
- Find a friend (or spouse) who wants to get in better shape, too. Talk to each other about it. Or post on instagram to keep yourself accountable! You can tag me or DM me to let me know. Let’s all get stronger together!
These are some of my favorite types of exercises for working out at home:
- burpees
- push-ups
- jump squats
- jump lunges
- walking lunges with weights
- sprints in the driveway
- jumping jacks
- tuck jumps
- sumo squats
- wall sits
- plank
- side plank
- bicycle crunches
- run your stairs
- arm exercises with 8-10 lb weights
- tricep dips on a chair or bench
- V-ups
Todd also likes to use these parallel bars he made for exercises. I also use them occasionally for dips or ab work. This blog post shows how to make them. I think his are a bit taller than these, but they can be customized.
Here’s an at-home workout I blogged about years ago that I still love to do:
My instagram “workouts” highlight has tons of ideas as well.
And we always fuel ourselves so that we are ready to work out! This collagen coffee buzz protein smoothie did the trick on Sunday afternoon. We were feeling tired, but needed to exercise. I blended some cooled coffee, ice, and unsweetened almond milk with a spoonful of cashew butter, one banana, a spoonful of cacao powder, 2 scoops of Bulletproof unflavored collagen protein, 1 packet of Bulletproof brain octane oil, and bee pollen. Todd also tried one of the Bulletproof chocolate chip cookie dough collagen protein bars! We certainly felt revved up and strong enough to get through a sweaty driveway workout!
*Disclaimer: Bulletproof sent us a package of new (to us) products to try, but all opinions are my own. We use their protein powder every morning for breakfast! We are not on a strict keto diet, but we do eat lower-carb, and focus on filling up on greens, protein, and healthy fats. These products help with those eating goals!
Thanks Lindsay for the inspiration and at home workout ideas. I needed this!
I always think about having a workout at home due to busy schedule. Thanks for this, Lindsay!