homegymguidelines-blog

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Day Work Out Timing Tips

It's a debate that never seems to get settled: Is it better to exercise in the morning or at night?

The research is certainly mixed. Lara Carlson, Ph.D., associate professor of applied exercise science at the University of New England says that many studies favor the morning. "There's research that has looked at people engaging in morning versus afternoon exercise, and those who exercise in the morning have lower blood pressure throughout the day and get better sleep," she says.

That said, other studies show that people may have more power and strength during early evening workouts. A study published in the Journal Of Sports Sciences found that between 4 and 8 p.m. participants' grip strength, vertical jump, and even reaction time were at their best compared to other times of day.

But when it really comes down to it, the answer is pretty simple: The best time to work out is whenever you can do it.

The busy moms, bosses, and athletes you’ll find here have perfected not only the sweat schedule that works for them, but also the motivation to keep it consistent. They’re not immune to feeling “meh”—they just have some tricks in their back pockets for getting out the door, whether it’s the first or very last thing they do.

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1. Just do something.

There are definitely perks from sweating in the a.m. “Morning exercisers tend to have better adherence in the long run,” says Stephen Ball, Ph.D., a professor of exercise physiology and nutrition at the University of Missouri.. “Life usually doesn’t get in the way as much at this time.” Starting with a healthy choice can also have a snowball effect throughout the day. Household too hectic to scoot out to the gym in the morning? Set your alarm just 10 or 15 minutes earlier and do a few simple stretches or body-weight moves by your bed.

2. Start before you're ready.

“People often wait until they’re in the habit of going to bed early before they start waking up for morning workouts,” says Sarah Sellers, nurse anesthetist and runner-up at the 2018 Boston Marathon, who usually trains at 4 a.m. “But they’re never sleepy enough at night to turn in.” So flip the script: Trigger an earlier bedtime by getting up and working out—even if you don’t feel totally rested. The short-term sacrifice will help cement your new routine.

3. Get out ASAP.

“The longer you dillydally after you wake up, the easier it is to talk yourself out of your workout,” says Sellers. She keeps breakfast short and sweet: a graham cracker and a big glass of water. (Full breakfast comes post-run.) Laying out everything you’ll need the night before can help you go from bed to gym in minutes.

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4. Make it meaningful.

Ashley Kimmel, a project manager and a Ph.D. student in Philadelphia, runs with Back on My Feet, an organization that combats homelessness through running. The feel-good vibes from volunteering before work give her a boost before the day even starts and keep her from hitting the snooze button over and over…and over again.

5. Buddy up.

Advertisement - Continue Reading Below Kimmel loves the accountability of a run group to help pull her out of bed in the morning. But you can score it with a long-distance friend too. Share your fitness goals, and ask for help in keeping on track. “My coach and I talk on the phone once or twice a week, and I never want to let him down and say I skipped a workout,” says Sellers.

6. Pencil it in.

Evening exercise can blast stress before bed (hello, happy hour!), but last-minute dinner invites can be an endorphin buzzkill. Michelle Cheng is a regular at 8 p.m. Tone House classes; she books them a week ahead, then lets her friends know. “I set expectations. They don’t ask me to hang out at those times, and I don’t get FOMO.”

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7. Adjust mealtime

“When I have late workouts, I tend to shift my lunch later—to around two o’clock or so—and make sure to have a snack, like a granola bar, on me before class,” says Cheng. Another option: Sometimes she’ll grab a takeout dinner and have a small portion of it before the workout, then eat the rest after she finishes her sweat sesh.

8. Use your commute.

Make your workout your method of transportation. That’s how Jennifer Indig, who works at a think tank in New York City, fits in her daily workouts: She runs home from work. “It kills two birds with one stone,” she says. “I get home, and I knock out my exercise at the same time.” (Plus, when you finish, you enjoy the comfort of your own shower!)

9. Aim for less.

Indig sticks to her routine—even when she’s dragging—with a counterintuitive trick: She gives herself the option to go a shorter distance than originally planned. “I’ll tell myself that I can hop on the train if I need to,” she says. “The first couple of miles are always tough, but once I’m in a groove, I’m motivated to keep going.”

10. Wind down

An evening workout can leave you uplifted too. “I’m more likely to keep making healthy choices, like grabbing a can of LaCroix instead of a glass of wine,” says Indig. “It gives me more energy to play with my little ones too.” Use that boost to fuel better rest: Make some tea, do a face mask, foam-roll, or journal.

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Muscle Building tips for Home Workouts

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve all been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden.

There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day, either. Training with minimal equipment, or even just bodyweight, is enough to get you in the shape you want. Los Angeles-based personal trainers Ben Bruno and Anthony Yeung designed 10 time-crunch workouts using just your bodyweight and dumbbells. These exercises will shred you to pieces. The best part of all? You don’t even need to leave your home. The post-workout smoothieand shower are just steps away.

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1. Bodyweight Spiderman

Directions: Perform all A exercises, then all B exercises, then all C exercises.

A1) Feet-elevated Pike Pushup Sets: 4 Reps: 12 Rest: 60 seconds Get into a pike position—arms straight and legs straight with your hips high in the air—with your feet on a sturdy elevated surface, like a box. Slowly lower yourself, and drive back up. A2) Alternating Split Squat Jump Sets: 4 Reps: 10 (each leg) Rest: 60 seconds Start in a split stance. Squat down and explode into the air, switch legs, and land in the opposite stance. Alternate quickly, and jump as high as you can each time. B1) Spiderman Crawl Sets: 6 Reps: 10 Rest: 30 seconds Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time—get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards. B2) Spiderman Pushups Sets: 6 Reps (each leg) Rest: 30 seconds Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating. B3) Single-Leg Box Squats Sets: 6 Reps: 6 Rest: 60 sec. Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench. C1) Alternating Side-plank Sets: 4 Reps: 5 (each side) Rest: 30 seconds Lie on your side, and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side-plank facing the other way.

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2. Bodyweight Squats

Directions: Do all A exercises then all B exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the B and C exercises. The workout A1. Siff Squat Sets: 6 Reps: 15 No rest Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet, and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up. A2. Prisoner Hold Jump Squats Sets: 6 Reps: 15 Rest: 60 sec. Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can. B1. Feet-elevated Pike Pushups Sets: 4 Reps: 8 Rest: 60 sec. Get into a pike position—arms straight and legs straight with your hips high in the air—with your feet on a bench or small box. Slowly lower yourself, and drive back up. B2. Alternating Split Squat Jumps Sets: 4 Reps: 5 each Rest: 60 sec. Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly, and jump as high as you can each time. C1. Salute Planks Sets: 3 Reps: 5 (each arm) Rest: 30 sec. Get into a plank position. Bring one hand to your forehead in a salute position, and hold for three seconds before switching arms. Prevent your hips from twisting as you salute. C2. Body Saw Sets: 3 Reps: 10 Rest: 30 sec. Get into a plank position with only your feet on Valslides. Squeeze your glutes, and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position, and repeat. The farther back you push, the harder you hit your core.

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3. Burpee Finisher

Directions: Perform all A exercises, then all B exercises, then all C exercises. A1. L-pullups Sets: 5 Reps: 8 Rest: 60 seconds Grab a pullup bar, and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups. A2. Feet-elevated Pushups Sets: 5 Reps: 15 Rest: 60 seconds Perform a regular pushup with your feet on a small box or bench. B1. Skater Squat Sets: 4 Reps: 10 reps Rest: 60 seconds Start from a stand, and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your torso lean, and reach your arms forward as you descend. B2. Single-Leg Box Squats Sets: 4 Reps: 10 Rest: 60 seconds Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench. B3. Valslide Lateral Squat Sets: 4 Reps: (10 each leg) Rest: 60 seconds Place one foot on a Valslide. Squat, and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back. C1. Burpees Sets: 4 Reps: 10 Rest: 30 seconds Start in a pushup position. Do one pushup and, as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you land, put your hands on the ground and kick your legs behind to return to a pushup position. Repeat as fast as you can.

4. Pullup to Failure

Directions: Perform all A exercises, then all B exercises, then all C exercises. A1. Wide-grip Pullups Sets: 5 Reps: Until failure Rest: 90 sec. Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together, and pull yourself up until your chin is over the bar. B1. Single-leg Box Squats Sets: 4 Reps: 12 Rest: 60 sec. Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench. B2. Hip/thigh Extension Sets: 4 Reps: 12 Rest: 60 sec. Lie on your back and bend one knee so that it makes a 90° angle, and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso. B3. Pushup + Overhead Reach Sets: 4 Reps: 6 (each side) Rest: 60 sec. Place one palm on a slideboard or slider. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out. C1. Forward Crawl Sets: 5 Duration: 30 sec. crawling Rest: 30 sec. — Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.

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Which equipment you should bye for your home gym?

Want to get fit but do not have access to a gym? Here is the solution. There are countless gym equipments that you can own at your home and use at your own convenience.

Here are 20 such home gym equipments for any person who believes in smart work outs.

1. Cosco CTM-510 Multi-Functional Treadmill:

Running on a treadmill is a great workout and when you have a treadmill that functions in multiple ways, the benefits are bound to increase. This one offers a push up bar, twister, jogger, as well as stepper. With a roller deck and three level manually adjustable incline, this wide-surfaced treadmill is a great way to kick off your fitness mode.

2. Cosco Exercise Bike – CEB – 609 C:

This exercise bike from Cosco is a marvelous addition to your intense cardiovascular workouts. This is a multifunctional bike that comes with comfortable handles, adjustable seat, 470 mm flywheel, and elliptical cycle. The meter allows you to keep track of your pace, duration, calories burnt, and distance you have to cycle.

3. Domyos Dumbbell Set:

These are dumbbells but there are three factors that makes it special – this whole set is convenient, easy to use, and versatile. Plus, you do not need any special trainer to train you to use this. This comes with two 2 kg bars, eight 1kg plates, and four half kilogram plates – making it to a total of 14 kg. A completely adjustable set, it can be used to stretch, strengthen, and tone your chest, back, laterals, shoulder, biceps, triceps, thighs, and core.

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4. Adidas Kettlebells:

Kettlebells are multifunctional gym equipments. They are excellent additions to your cardiovascular as well as strength training workout sessions. Along with improving the flexibility of your body, these home fitness equipments help you in toning your arms, thighs, as well as core. Manufacture from cast-clipped neoprene, these Adidas equipments come with ergonomically shaped handles that helps you in exercising in a more effective and efficient way. Adidas Kettlebells are an ideal addition to your exercising equipment and allow strengthening different muscles with a wide range of exercises. You can pick from 4 kg and 8 kg kettlebells to meet your fitness goals.

5. Co-Fit Anti-Burst Gym Ball:

Gym ball or exercise ball, as it is called more commonly, is a multifunctional fitness equipment that you can use at your convenience. And the good news is that you don’t need a trainer while exercising with this ball. Be it the crunches or push-ups, this Co-Fit home gym equipment is the right choice. This ball offers you a chance to strengthen and tone your legs, arms, chest, and abdomen by using it in innovative ways. Choose from the assorted range of colors available according to the one of your choice.

6. Magic Home Gym Super Bench:

4 workouts in one bench – that is what this is. It comes with a leg curl, shoulder press, abs board, and bench press. In simple words, it is one tool that gives you a whole body workout. Plus, it comes with a DVD that comprises 15-plus high intensity workout ideas. A very safe at-home gym option, it is just two square feet long. Add weight plates to the bench and it becomes your favorite platform for strength training too.

7. Magic Home Gym AB Blaster:

Stimulate, strengthen, and tone your abs by trying out assorted abdominal exercises with this AB Blaster. It can easily be adjusted to perform six various high impact workout poses. The foldable footprint of this equipment is hardly 2 square feet. It has wheeled pods that enables mobility of the equipment as per your requirement. The thick cushion lining the rollers and abs board offer you added comfort, enabling you to work out in a better way.

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8. Aquafit AQ 15 Special Home Gym With 15 Exercises:

This is a 100 pound stack gym from AquaFit that comes with a set of 15 pre-designed exercises. A multifunctional home friendly equipment, it is kind of one-stop solution for all the fitness needs. Be it the bench press or leg extension, a lateral pull down or arm curl, this machine offers them all. To be precise, it is a must own home gym equipment for any fitness freak.

9. Body Sculpture 5 Spring Chest Pull:

Sculpt your upper back, shoulders, and arms while toning and strengthening them up with this chest pull from Body Sculpture. As the name suggests, this home exercise equipment comes with five springs that can be adjusted to meet your upper body fitness requirements. It helps in toning, shaping, and firming your hips, butts, back, abs, as well as arms. And, it weighs just 12.5 kilos. Quite a good deal for its price!

10. Body Sculpture Neoprene Ankle Weight:

Ankle weights are ideal for those who wish to add power to their workouts while burning more calories. A versatile home fitness equipment, it can be used with all your exercise routines. It is a home equipment that you can use to add resistance while performing your favorite abs toning workout. Soft and comfortable, these are easy to wear. Available as pairs, each of these weighs 1 kg and is available in two sizes.

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11. Lonsdale Crawling Machine – LD 528:

This one is a for fitness freak who loves challenges in his/her workout sessions. A multifunctional equipment, it is a safe at home gym device that offers you a combo of cardiovascular and strength workout. A horizontal equipment, its innovative design and flexibility that delivers a whole body workout is sure to get you hooked to fitness.

12. Adidas Skip Rope Set:

Every gym has a skipping rope and this one from Adidas is a good addition to your cardio equipments. This set has two ropes, each 275 cm long. You can use interchange them as per your requirement. What makes this rope more attractive is its provision for adding weights. Yes, you can add 50 grams and 100 grams weight on either side, transforming this simple cardio workout into a high impact cardio-cum-strength exercise.

13. Body Sculpture Resistance Body Trimmer:

You do not have to indulge in long durations of workouts to trim your body. Available in two different sizes, this flexible resistance body trimmer can be adjusted to meet your requirements. Tone and strengthen your chest, arms, and upper abs with this convenient fitness device. Using it judiciously over a period of time is sure to bestow you with a fit, well-trimmed, and toned body. Plus, it can be used anywhere according to your convenience and you can even carry it with you during your travel.

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14. Cosco Small Aerobic Stepper:

Stepper is a good companion if you want to tone your thighs. This Cosco device comes with a non-skid surface, ensuring balance and stability during your entire workout regimen. The height is adjustable as per your requirements. Give your aerobic routine or cardio workout a boost by including this stepper to own a stronger and toned thighs, calf muscles, and hamstrings. This home fitness equipment also helps in burning more calories, thus ensure your transformation from flab to fab in a fluid and interesting way.

15. Domyos Toni’fit Full Body Exerciser:

The name says it all. This home exerciser from Domyos helps in strengthening and toning the entire body muscles. Be it your arms, shoulders, back, pecs, or glutes, you can rely on this. Available in red, black, and brown shades, it is versatile enough to be used by men and women alike as it weighs just 2.7 kg. You have the flexibility to perform more than 10 exercise with this fitness device.

16. Adidas Fitness Mat:

Wondering how a mat made its way into gym equipments? I will tell you the reason. A fitness mat is multifunctional. Along with helping you do floor exercises, a fitness mat enables acts a cushion while you sit on your knees and workout. This particular one from Adidas has a thickness of about 0.8 cm and helps in maintain the balance even while standing and working out. The extra padding on this mat gives you added comfort, at the same time shielding your body parts from sustaining injuries while stretching or working out. Pay the price for the brand name!

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17. Body Sculpture Digital Magnetic Figure Twister:

This Digital Magnetic Figure Twister from Body Sculpture is an easy to use home gym equipment. Along with bestowing you with a slimmer thighs, hips, and waist, it helps you lose the excess flab by improving your circulation levels and thwarting excess fat. It has a LCD monitor that allows you to keep track of the duration and calories you have burnt while working out this machine. It comes with elevated acupuncture heads that helps in easing pain.

18. Co-Fit Ab Roller (With Handle):

Want to turn heads with a toned, well-trimmed body and that too without hitting the gym? The answer is the Ab Roller from Co-Fit. A great workout device to sculpt your abs and chest, it can be used anywhere as per your convenience. The handles of the roller renders that added grip allowing you to complete your regimen in a more efficient way. It is easy to carry and easy to store.

19. Harbinger Ab Straps Deluxe (pair):

The washboard abs of heroines are really tempting, but with these abs straps from Harbinger in your hands, you can also be the proud owner of such luscious tummy. An exercise equipment for home that serves men and women equally, it helps in toning the abs while strengthening it. You can even add various weights to this strap to intensify your workouts. A high intensity workout will result in better flexing of the abs muscles, at the same time improving the resistance of the entire body. You can now put your worries about your sagging tummy at rest. Just buy these straps and use them meticulously. The results will be visible in a few days. While these are priced slightly high, the results they gift you are worth the money spent.

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20. SKLZ Quick Ladder Pro:

Improve your agility at the ease of your home with this Quick Ladder Pro from SKLZ. This is a trainer which will help in improving the coordination of your body movements while keeping track of the rhythm and balance of your workout. A great home device for the athletes, it is a professional gym equipment that can easily be incorporated in your home gym. It comes with a non-skid surface that ensures your safety, while safeguarding you from injuries. It has 15 rungs, which you can place on any flat surface and practice your footwork. Being light in weight, it can be included in your travel fitness bag too. In short, it is ideal for anyone who want to give a special workout for their foot while ensuring body coordination completely.

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Why you should build a home gym?

Have you grown sick of the hustle, bustle, and sweat-stained walls of the typical commercial gym? Do you find the travel time associated with getting to and from your local workout centre affects the amount of sessions you can get in each week? Are you simply fed up of paying through the nose for facilities that you have to share with others? If you answered yes to any one of the above questions, it may be the time to consider creating your very own personal gym at home.

Before you do, though, a word of caution: plenty of good men have suffered the fate of being seduced into purchasing overly expensive and ultimately faddish fitness equipment for their spare room or garage. Just imagine how many ab cradles, ab belts, vibrating dumbbells and other relics of the fitness industry are stashed in attics across the land, never to see the light of day again.

I’m going to show you a better way to construct your home workout space. But first you need to ask yourself the following, crucial question: Is this going to be good for you?

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Having a home gym can be great for convenience, but it isn’t for everyone. Some people draw genuine motivation from the group environment of the social gym. They enjoy the expert classes and find respite from working out in gym chat. If that sounds like you, no matter how convenient training at home may sound, it's probably not for you.

The truth is that some people are suited to training alone and some people aren't.

Now consider your home life. Do you have young children? If so, a home gym can be a great way to exercise without spending ages away from your family (and dumping childcare on your other half). But it can also prove divisive: to have an effective workout, you need to create a space and time period that's free from disruption and distraction. Those points considered, if you still think it’s a good idea, lets get to work...

Budget

Building a home gym doesn’t have to be particularly expensive. People waste a lot of money on unnecessary cardio equipment, multi gyms and overpriced specialist products that quite frankly aren't particularly useful in a commercial gym, let alone a home training space.

There is no reason you can't create a fully functional home gym that will stand the test of time for between £1,000 and £2,000 There are plenty of places to buy used fitness equipment, such as classified ads and auction sites like eBay, where you’ll often be able to pick up equipment for less than half what you would pay for it new.

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Keep in mind that your home gym will evolve over time. Start with the very basics and keep an eye out for the upgrades you need. When the time and price is right you can make those additions.

Atmosphere

Easily the most enjoyable part of creating your own gym space! Have a think about what motivates you and fill your space with the paraphernalia that will help you visualise what you are trying to become. Tailor your environment to your personality so that as soon as you walk into the gym you’ll pique your subconscious mind to prime you for hard work and success.

Essential Equipment

1. Barbell & plate set

This is the most important piece of equipment you’ll need for your home gym and will be the foundation of pretty much all of your workouts. Remember that real workouts that produce results are not contingent on a vast array of flashy exercises, but rather the classic core few that we know work and have stood the test of time.

Here is a list of the basic exercises you’ll have available to you with a barbell set:

Legs: Front squat, Back squat, Lunges, Deadlift Back: Barbell row, Upright Row, Power Cleans Shoulders: Military Press, Behind the neck press Chest: Bench Press (flat incline & decline) Arms: Bicep curls, Skull crushers, Close grip bench press

You will be able to find all sorts of sets and plates for sale on the

internet – including second hand bargains. Bear in mind that you’ll need a true Olympic bar so that you can rely on its sturdiness and wont outgrow it. These are about 7ft wide, so you need a room big enough to accommodate one.

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If you can stretch the extra few quid or chance upon an opportunity, I would get some professional bumper plates (standard size, rubber coated). They aren’t cheap but they add that 'Olympic training room' feel to any gym and are a lot easier on the floor if they need to be dropped.

2. Bench

To make the most of your barbell sets, you'll need a bench. I’d opt for a second hand commercial bench over a new one designed for home use, as they tend to take a battering and the lower quality ones come apart at the bolts and rip pretty easily. Always go for a bench that has incline and decline functionality: you may not use these often, but if you decide to go for a split bodybuilding style training phase it’ll come in handy.

3. Rack

The rack is an important element of your gym set-up; it’ll be the biggest piece of equipment and also the most expensive. Again you’ll want a more commercial feel here, as you need it to be robust enough to survive all of those gruelling workouts.

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Some people think that because of the space issue they can bypass buying a rack. Not so. Without one, heavier leg, chest and shoulder workouts become almost impossible. There is also the safety element to consider as again, most of the time you will be training alone so will want the reassurance of being able to rack the bar easily.

You may also want to seek out a rack that can easily take attachments. For example, pull up bars are a great addition.

4. Flooring

A very important aspect of gym planning is the flooring, which must protect your property and help make your gym equipment last longer. Proper gym flooring will also help reduce the sound level coming out of the gym.

Aim for commercial grade foam flooring (you’ll find it in interlocking squares). This will last you years and is very affordable.

5. Kettlebells

I would opt for a pair of relatively heavy kettlebells (12-16kg) over a rack of dumbbells. Some won't agree with this, but I find kettle bells to be a far more versatile piece of equipment. They can replicate most of the exercises you would perform with dumbbells and also bring an element of momentum and functional training to your workouts, providing 100s more variations without taking up much extra space in your gym.

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The cardio issue

'Wait,' I hear you thinking. 'Where does the treadmill go? And what about the cross trainer?'

I understand your concern – but I just don't think that they are necessary. Firstly, we can get a thorough warm-up from dynamic stretching and bodyweight exercises, so we’re covered there. And as far as fitness and fat loss goes, none of my transformation coaching clients do any running. My solution to fitness concerns is simply to lift weights faster. There are plenty of muscle sparing training regimes that rely solely on density of repetitions and muscle sparing cardio in the form of bodyweight exercises.

Long moderate intensity cardio workouts aren't necessary to change your body, and don’t necessarily have to be a part of your gym set-up. Anyway, if you really have to run, go outside and hit the pavements!

Additional Options

None of these are essential, but if you have the space, money, and inclination, they will help you vary your workouts:

Suspension Trainer

TRX training takes up pretty much zero space in your gym, which is essential at this point in proceedings. Just fit it up to your rack and you are good to go.

The TRX and competitors like the Jungle Gym XT will allow you to heavily tax your core and work through functional ranges of movement you wouldn't have available to you with free weights alone.

Dumbbells

Despite losing out to the kettlebell in our list of essentials, there is still a compelling argument for the inclusion of the dumbbell in your new gym if you have the space.

A rack of dumbbells is very easily recognisable and the lower weights make a low barrier to entry, so if you are trying to get your partner or young family interested in exercising with you, this may be the way to do it.

If space is an issue you always have the slightly more expensive option of a set of adjustable dumbbells, which will take up next to no space and still typically reach weights of about 25kg.

Punch Bag

Adding a punch bag to your home gym is going to allow you to enjoy great stress-busting, high intensity workouts. Be sure to put the bag up with enough room in every direction so that you can really work it.

Spin Bike

I know what I just said about cardio, but I am a fan of low intensity heart rate training. My preference would always be getting outside and walking, but sometimes it's important to stay in with the kids. Sitting on a spin bike while watching your favourite TV series, listening to a podcast or making a phone call can be an effective way to kill two birds with one stone.

diy dip station https://www.homegymidea.com/diy-dip-station-flexing-muscles-without-the-worries

Mirrors

Again, know thyself. Some guys find motivation from mirrors; others don't.

Avoid the mistake of adding a mirror to your home gym set-up and then only training chest, biceps and abs – ie the 'mirror muscles. A schoolboy error!

And finally

Once you have your gym, it's time to get working. But before you do, it's worth considering the following: