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How to workout at home and get the benefits of going to the gym

Updated on March 22, 2014

Workout at home

Almost everyone agrees that to feel good, to be able to do the things you want to do, and to stay healthy, exercise is one of the important parts of the process. If you like it or not, working out is something most of us need to do to stay healthy and fit. One of the bad things is that health clubs are by a lot of peoples standards very expensive. How can you work out at home for a reasonable cost, and avoid the health club expense, which for a family can be in the $150 per month range, while still getting a great workout?

Home workout

pushups | Source

Benefits of home exercise

The benefits of exercising at home are substantial. You don't have to get dressed and drive the 20 minutes or more to the gym. With the high cost of gas, you don't have to spend the gas money to get you to the club. You can decide to workout, start your workout, jump in the shower and be done in less than an hour, whereas going to the club will take you at least another 30 minutes to an hour.

You can wear whatever you want while you workout. You don't have to wait in line to use the equipment that you want to use, and last but certainly not least, you can save the $2 to $5 per day they charge, for everyday of the year, if you go to the gym or not.

Good full home workout

Exercise at home

So how do you get a great workout at home without the extra time and expense? The invention of low cost exercise bands allows you to get a real workout with minimal cost. You can really build quality muscle as well and getting toned and lose fat with exercise bands. The best and most cost effective ones I have found are the bodylastic ones. You can get a quality set of bands starting at $45 that will really work.


If bands aren't your thing, or if you would like real weight, you should get a set of steel dumbbells in pairs of 10#, 15#, 20#, and 25# to start with.  As your strength increases, you can add higher weights when needed.  You can get the starting set for around $75 to $100.  The great thing about dumbbells is that once you get them, they will last forever.  If you use a combination of bands and dumbbells, you can get as good a workout at home as you can any club.


How to workout

The way you workout will depend mainly on what your goals are for your workouts. If you want to mainly lose weight, you should do weight training and cardio and do it as a circuit training workout. If you want to have a general muscle toning and fitness workout, you should do a split type of routine that will help youlose fat and add lean muscle.

Example workout program

Monday Push Up 20 x 3 x 20lb backpack, Triceps push downs 15 x 3 x 106, Dumbbell Shoulder Press 15 x 3 x 25, Dumbbell Shoulder Shrug 15 x 3 x 80, Bent Over Dumbbell Row 15 x 3 x 60

Tuesday squats 15 x 3 x 60, butt bridge 15 x 3 x 30, side bend 15 x 3 x 60, roll out 15 x 3 x 30, sit ups 15 x 3 x 20, step ups 15 x 3 x 50

Wednesday push ups 15 x 3 x 20, bench press 15 x 3 x 80, fly's 15 x 3 x 60, low back 15 x 3 x 60, upright rows 15 x 3 x 60, dips 15 x 3 x 60

Thursday push ups 12 x 3 x 20, curls 12 x 3 x 60, squats 12 x 3 x 30, leg raise 12 x 3 x 60, overhead press 12 x 3 x 60, calf raise 12 x 3 x 80

Friday push ups 12 x 3 x 20, squats 12 x 3 x 30, sit ups 12 x 3 x 20, curls 12 x 3 x 60, push downs 12 x 3 x 106, side lateral raise 12 x 3 x 20

Saturday and Sunday Do something exercise related, some type of cardio.


To be your best and succeed at your fitness program, diet is also of great importance. If you work out hard but you eat bad, you will not succeed. How and what you should eat when combined with a good exercise program will give you the ultimate chance of success. Food is the fuel for the engine that drives your body, and It's just like your car, if you put bad fuel in, you will get bad performance and bad results.


There are a couple of things that you need to be careful of when exercising at home on your own.  You will have to be your main motivator.  You will not have other people at the gym to get you going, or classes to keep you motivated.  The second thing is you must make the time to workout and make it a part of your day, just like other things you do on a regular basis.  Even write it into your schedule if you must, just do it.

You can work out at home and get the results that you want for a very reasonable cost, much less than what a health club will cost you. You must make sure that you keep yourself motivated and moving forward toward each of your goals and your main goal of being healthy and able to do the things you want to do as you get older, because we all get older.


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