We started our #002 21DC recently (Exercise everyday for at least 15 minutes) and I think this article will be helpful for everyone who are in this challenge.
I used to work out in the local gym. However, I find it too troublesome to travel to the gym to work out. Sometimes I would be too lazy to travel and hence I end up staying at home when I should be in the gym. To cultivate a new habit, you need to eliminate as much obstacles as you can.
If you want to have a healthy diet to lose weight, it would be wise to throw away all the junk food in your kitchen. If you rely on your willpower and sheer determination, you are going to lose the battle. As what I always say, willpower is a limited resource.
Instead of relying on your willpower, you should make change as easy as possible. Throwing away junk foods that tempt you is a great way to modify the environment to support you. With an environment that supports you, it is much easier to stay away from junk food and lose weight. It is even better if you rope in a few of your friends who have the same goal of losing weight and get them to go through a 21 days challenge together.
This time round in our current 21DC, we are going to exercise for at least 15 minutes every day. Wouldn’t it be easier if you are able to workout at home instead of going to the gym every day? Anyway, let me share with you how I work out at home and how I set up my home gym.
My Philosophy Of Working Out And Why Exercising Longer Is Not Effective
I try to avoid doing long hours of exercises unless I am training for my marathon race (which is around this May). First, here are some things that you need to know.
- Research had shown that short burst training (high intensive workouts in short amount of time) is much more effective than long and standard pace workouts in burning fats. Hence, doing short burst training is like 80/20. Doing less and getting more results.
- I know many of you do not have enough time for spending long hours to exercise. Short burst training can fit into almost any hectic schedule.
- Easier to motivate yourself to start working out for 15 minutes instead of an hour.
- Since short burst training is a better way to burn fat than spending long hours on the threadmill, you tend to end up with a much nicer body by spending just 15 to 20 minutes per day instead of running for hours. Who do not want to feel healthy and look good fast?
How To Do Short Burst Training
If you are working out in the gym, you can incorporate short burst training into your workout. All you need to do is to choose an exercise, perform as many reps as possible for 45 seconds and rest for 15 seconds. I repeat the whole process for 24 times for my workout.
To hit 15 minutes, all you need to do is to repeat the whole process for 15 times. Although it sounds easy, you should be very tired if you really push yourself for the 45 seconds.
If 45 seconds is too hard for you, you can start out by exercising 20 seconds, rest 10 seconds and work your way up. Start gradually so that you allow time for your body to adapt to your new routine.
Equipments You Might Need
I recommend these equipments to use at home. These equipments make things convenient for you but do note that these are not compulsory.
You do not need to spend money to keep yourself fit and healthy (time to shred the gym membership), all you need is to have some creativity to create your own workouts. Nevertheless, I will still share with you the equipments and you can make your own decision whether to add it into your fitness inventory.
Disclaimer: Do note that there will be my affiliate links in the links below. If you buy through the links below, I will get a commission out of the sales. I will only recommend products that I find helpful and trust, not because of the commission I will earn out of you.
1) Gymboss Interval Timer
I love Gymboss so much that I did a Gymboss interval timer review in one of my previous post in HMS. Gymboss can help you to time your workouts so that it will beep at the 45 seconds and 15 seconds interval.
You can adjust the interval you want and it works great for my short burst workouts. I used to use my digital watch to time myself but it is too much of a hassle to switch my timer between 45 seconds and 15 seconds repeatedly. You can find out how Gymboss works in the video that I had recorded in this Gymboss interval timer review.
2. Stability Ball
Stability ball is one of the best fitness equipments to use at home. You can use it as a bench or seat to perform your workouts. You can even use it as a seat for your work desk and challenge your core/abs muscle while you work.
I use it in exercises such as crunches or bench press to increase the intensity of my work out. My guest sometimes seat on it too. 🙂
3. Bodylastic Resistance Bands
I own a resistance band but it is not from Bodylastic. It was too late when I discovered Bodylastic since I already got my resistance band. However, I think Bodylastic is the best resistance band out there in the market. Basically it is a gym in a briefcase. I will definitely switch to it when my current one gives up on me.
With Bodylastic, you can set up your own home gym at home. Bodylastics Resistance Band systems can create over 140 of the greatest exercises from the best-equipped health clubs and gym with the help of its Door Anchor and Anywhere Anchor.
Click here to find out what exercises you will be able to do with Bodylastics.
You will be able to create the great exercises to do at home without spending $20,000 on some expensive fitness machine. Bodylastic only costs around $60 bucks for their max tension set with a lifetime guarantee (Bodylastic bands are made with anti snap technology).
Here is a video showing what you will be able to do with Bodylastic
Don’t spend thousands or even hundreds of dollars to set up your own gym. Everything can be done with less than a hundred bucks and you can work out at home comfortably. You can also work out at home without spending a single buck by using body weight exercises.
The above equipments work well for me and they are rather inexpensive. Having my own home gym also helps to motivate me to work out regularly. It would be helpful in this #002 21DC. For people who have not join the current 21DC, if you would like to join, you can do so by proceeding to our Facebook Fan Page and share with us your updates.