10 Ways to Trick Yourself into Working Out at Home
Working out at home has tons of benefits. It can be a cheap way to exercise (depending on your taste for at-home gym equipment), it’s never closed, it’s the best location and there are no gym cliques or judgey onlookers. But the reason the majority of us don’t work out at home: It’s too convenient … to give into excuses. You’ll work out later, you’d rather have to binge Netflix, you need some family time, you really do deserve a glass of wine, the list goes on and on. So, what do you do? Trick yourself into working out at home. Because that’s the only way it’s ever going to happen.
1. Create an at-home gym that works
You don’t need much space, but a dedicated area for your at-home gym will trick you into working out. Why? Because it’s in your face. You’ve invested your money and time into it. “You want a set of dumbbells, a set of resistance bands, a mat, and a nook or corner of your home that’s at least 100 square feet,” says Toronto personal trainer Celia Lopez. “You can do entire workout routines in that little area.” That’s all you need. If you have a little one, set up a corner of the room for them with toys so you can train while still watching them, she adds.
2. Hire an at-home personal trainer
Knock, knock. Who’s there? Your trainer. Guess what happens next… you actually work out. Lopez suggests downloading the FitRep app to find a trainer near you, and one that you can afford. “The good thing about the app, is that you can talk about your goals before you meet for training,” says Lopez. If you’re looking for an expert to help you with weight loss at home, that can all be determined before you even lift a dumbbell. So, your first meeting is a workout, not a consultation.
3. Reward yourself
We really should make this the number one way to trick yourself into working out at home, but it got outranked by the fact that you need an at-home gym to actually work out. Rewards tend to work really well. You can reward yourself after you’ve successfully worked out for a week with some KKUWTK, or you can just watch it while you work out, suggests Lopez. So, set up a TV, hook up the Apple TV and binge watch Netflix. No room for a TV? No problem. Grab your ear pods and listen to a podcast.
4. Get a workout buddy
Science shows that workout buddies work. But how does that work when you’re not meeting at the gym? Just shoot them a text that you just worked out, says Lopez. It’ll keep you accountable if you both pinky swear to a pact to always keep each other in check. Plus, you don’t want to be that friend who fell off the wagon first. A little competition never hurts either.
5. Set a weekly goal
Saying you’ll work out at home is too vague. You do one workout at home and you’ve accomplished that. Instead, set yourself a weekly goal. “Tally up how many workouts you do every week,” recommends Lopez, adding to have a calendar to mark with an X every day. And give yourself a number and stick to it. Lopez suggests a minimum of 15 minutes a day, or never go three days without a workout.
6. Prep your workout clothes in advance
Before you go to bed, prep your workout clothes. “Just roll out of bed, and the first thing you look at should be your workout clothes,” says Lopez. “It’ll be a reminder that, oh yeah, I need to work out.”
7. Arrange for child care
With the right planning your workout will happen. Schedule an hour for your partner, in-laws, partner, babysitter, and you’ll have to work out at home. They’ve dedicated your time to watch the kids so that you can have your time to take care of yourself, take that “me time” self-care time and exercise. Child care plans fall through? That’s no excuse, says Lopez. “Use your workout as a way to engage with them. Do squats while holding them. Do a shoulder press where you lift them above your head. It’s fun for both of you.”
8. Join a social community
You’re always on social media, so you might as well use it to your advantage. Make yourself accountable by joining a Facebook community that is waiting for you to confirm your workouts. Make a habit of posting on Instastories when you crush a workout.
9. Create a working out at home YouTube list
Bookmark a list of videos that either lead you through a workout or give you the music to keep moving. Fill in those days when you don’t have a personal trainer or group fitness class with at-home workouts that are just as fun and just as motivating. “You can easily find quick workouts on YouTube with a search,” says Lopez. Also, check out FitRep on YouTube for some ideas for working out at home, too. While you’re at it, create a board on Pinterest of quickie workouts. Print them out and post them on the wall of your home gym. You’ll never find yourself saying, “I just don’t know what to do!!”
10. Create a routine
This is the last way to trick yourself into working out at home, because, not only is it the most obvious, but because you need to be reminded of it. We’re creatures of habit. And if you create a habit – for at least 21 days – you’ll end up wanting and craving to workout. For real. Do it the same time every day. Lopez works out, then does foam rolling and stretching to wind dow