In uncertain times like these, working out at home has become the new normal. With gyms and fitness centres closed due to COVID-19, many Australians are seeking ways to maintain their exercise routines within the confines of their homes. While a fully-equipped home gym would be ideal, it's not always feasible or affordable.
The good news is, you don't need an extensive collection of equipment to stay in shape. According to Fitness trainers in Brisbane, just four versatile pieces of home gym and fitness equipment are all you need for effective workouts.
Forget the bells and whistles and pick versatile equipment that focuses on strength and full-body workouts, You don't need to spend a whole to stay fit and healthy at home.
So, what are these essential pieces of gym and fitness Australia equipment that Trainers recommend? Let's take a closer look, along with some recommended workouts with which you can burn up to 500 calories.
1. Resistance Bands
Resistance bands are an incredibly versatile and inexpensive addition to any home gym setup. These stretchy bands come in varying levels of resistance, allowing you to tailor your workouts to your fitness level. Whether you're a beginner or an advanced fitness enthusiast, resistance bands can provide an effective full-body workout.
Resistance bands are great for targeting specific muscle groups or enjoying a full-body workout. These resistance bands are lightweight, portable, and perfect for strength training, mobility exercises, and even rehabilitation.
Resistance Band Workout:
- Squats (20 reps)
- Bicep Curls (15 reps per arm)
- Lateral Raises (12 reps per arm)
- Calf Raises (25 reps)
- Tricep Extensions (12 reps)
From bicep curls and shoulder presses to squats and leg raises, resistance bands can target nearly every muscle group. They're also an excellent option for individuals with limited space, as these don't require much room to use effectively.
2. Dumbbells
No, home gym would be complete without a set of dumbbells. These versatile weights can be used for a wide range of exercises, from traditional strength-training moves like bicep curls and shoulder presses to more dynamic exercises like lunges and deadlifts.
Dumbbells are a staple in any home gym setup. It allows you to work multiple muscle groups simultaneously, promoting functional strength and overall fitness.
Dumbbell Workout:
- Goblet Squats (12 reps)
- Bent-Over Rows (10 reps)
- Overhead Presses (8 reps per arm)
- Lunges (10 reps per leg)
- Russian Twists (20 reps)
When selecting dumbbells for your home gym, Trainers recommend opting for adjustable weights. This way, you can increase or decrease the resistance as your fitness level progresses, ensuring that your workouts remain challenging and effective.
3. Yoga Mat & Stepper
A yoga mat is an essential piece of equipment for any home gym, regardless of your fitness goals. Not only does it provide a comfortable and non-slip surface for yoga, Pilates, and stretching routines, but it can also be used for a variety of floor-based exercises, such as push-ups, sit-ups, and planks.
A yoga mat is a versatile tool that can be used for more than just yoga. It's a must-have for any home gym setup.
Yoga Mat Workout:
- Plank (60 seconds)
- Push-ups (15 reps)
- Sit-Ups (20 reps)
- Glute Bridges (15 reps)
- Cobra Pose (30 seconds)
Also, To complement your yoga mat, Trainers recommend adding a stepper to your home gym arsenal. This simple yet effective piece of equipment can be used for cardiovascular exercises, such as step aerobics, as well as strength-training exercises like step-ups and calf raises.
Stepper Workout:
- Step Aerobics (10 minutes)
- Step-Ups (15 reps per leg)
- Calf Raises (25 reps)
Together, the yoga mat and step platform provide a solid foundation for bodyweight exercises, stretching routines, and low-impact cardio, ensuring a well-rounded workout.
4. Kettlebell
Kettlebells have gained significant popularity in recent years, and for good reason. These unique weights, with their off-centre distribution, challenge your balance, core strength, and overall body coordination.
Kettlebells are a fantastic addition to any home gym. This allows you to perform a wide range of dynamic exercises that engage multiple muscle groups simultaneously, promoting functional fitness and overall strength.
Kettlebell Workout:
- Kettlebell Swings (20 reps)
- Goblet Squats (12 reps)
- Russian Twists (15 reps per side)
- Overhead Presses (10 reps per arm)
From kettlebell swings and Turkish get-ups to goblet squats and overhead presses, these versatile weights can provide a full-body workout in a compact package. Kettlebells are also an excellent choice for high-intensity interval training (HIIT) routines, which are known for their calorie-burning and cardiovascular benefits.
When it comes to setting up your home gym, fitness trainers emphasize the importance of focusing on quality over quantity. It's better to have a few well-chosen pieces of equipment that you'll actually use than a cluttered space filled with unused gear, Right?
As for the best time to exercise during pregnancy, Elite Fitness Equipment Brisbane, Australia recommends consulting with your healthcare provider. Every pregnancy is different, and it's crucial to follow your doctor's advice regarding safe exercise practices during this time as per the experts.
Listen to Your Body
Finally, be mindful of your body's capability, especially when new to a home gym routine. Give yourself a few weeks to gradually build up workout volume and intensity, and don't overdo it, Trainers advise. Pushing too hard too fast often leads to overuse injuries.
For guidance on proper home gym setup and programming, Brisbane's Elite Fitness advisors are available for 1:1 training consultations. They can design an ideal equipment package and safe, efficient home workout plan tailored to your ability and goals.
With the right home gym and fitness equipment, staying active and maintaining your fitness goals has never been easier, even during these challenging times.