You don't need a membership to lose weight and build a great physique. Here is how you can workout from home and get amazing results...
For some people, a gym membership is out of the question. That’s okay; You really don’t need a gym full of state-of-the-art equipment anyways.
In this post, Ill show you how to work out at home even if you have limited space and can only afford basic equipment.
Invest in Equipment
I recommend that you set aside space solely for your workout. You don’t need a whole lot of room; half of the garage or a portion of the patio would suffice.
As far as equipment goes, here’s what I recommend:
- Squat rack
- Adjustable bench
- Barbell and dumbbells with adjustable plates
- Dip station with pullup bar
The equipment listed is all you need for a complete body workout. You will be able to perform most of the exercises you can do at a gym.
Yeah, I know buying everything on the list can be a bit pricey. A squat rack is definitely not cheap and can range anywhere from $100 to $1,000. A dip station is also a bit on the pricey end and generally runs around $100 to $400.
All in all, you’re looking at an investment of $1,000 at the minimum for all the equipment.
While that is definitely not cheap, consider how much the average yearly gym membership cost. I was looking up the 24 Hour Fitness website the other day and just out of curiosity checked its membership offers.
There were various plans, but the cheapest included a $35 monthly fee plus a $40 initiation fee and an $80 activation fee. That’s $540 for the first year and $460 each year after. With that in mind, all the equipment I listed will pay itself off within 2-4 years.
Of course, I realize the equipment is still too expensive for some. Space is also an issue for apartment dwellers or those who live in really small homes.
If this is your case, then there are alternative solutions. I still recommend getting a barbell and dumbbell set with adjustable plates at the bare minimum.
You can get a 100lb set for around $100 and a few additional plates for just under that. The bar and plates don’t take up a whole lot of space. You can even store them under your bed.
You should also get a door mounted pullup bar, which only runs around $20 to $30. As far as a bench goes, if price is a factor, then you can just get a regular bench without the incline/decline adjustment, which is about $50.
Exercises at Home
Here’s a list of exercises you can do at home if all you can manage to get are free weights and a pullup bar:
|legs||Pistol squats, barbell/dumbbell lunges|
|chest||Dumbbell press on Swiss ball, dumbbell floor press|
|back||Pullups, bent-over dumbbell rows|
|biceps||Barbell/dumbbell curls, pullups|
|triceps||Skull crushers, dumbbell overhead extensions|
|shoulders||Dumbbell lateral raises, overhead press|
With nothing more than a barbell set and a pullup bar, you can get a total body workout and train to failure.
A few other exercises can also be added if you improvise. For your chest and triceps, for example, you can add dips to your workout by using two sturdy chairs placed shoulder width apart.
Likewise, you can perform weighted pushups or pullups by placing some weight plates inside a backpack.
In addition, you can also add isometrics. Say for example that you want to do low volume barbell squats but lack enough weights and/or rack to really go heavy.
You can still train with maximum intensity by performing a few sets of wall chairs to pre-exhaust your muscles before moving onto squats. With your quads already worn, you'll reach total failure at a low rep range despite using a lighter weight that you can safely lift overhead and get over your shoulders.
Of course, you also need to add cardio into your routine. Fortunately, a typical HIIT session requires zero equipment or can be done with a pair of light to moderate dumbbells.
I have number of quick and effective HIIT exercises on my site and youtube page.
No Equipment at All? No Worries
It may also be the case that you have zero equipment to work with. Perhaps you travel frequently and have nothing to work with other than your own body.
That’s not a problem; my Bodyweight Blast program will show you how to get an intense workout even if you have nothing other than the floor beneath you..
The point is that there is always a way. Learning how to work out at home is about improvising and working with what you have available. If you do that, then you are never without a gym.