How to Make Your Home Workouts Effective


I recently did a podcast episode all about how to make your home workouts effective, which you can find here, but I thought it would be a good idea to put it into a quick post for those of you who are working out, in particular weight lifting, at home 


Many people are worried that their home workouts won’t be as challenging as their gym workouts, because most of us don’t have a plethora of machines and heavy weights to use. However, the weight you use is NOT the only factor that affects your muscle gains! 


Here are just a few of the ways that you can make your home workouts MORE EFFECTIVE and MORE DIFFICULT (because let’s face it: no pain, no gain)! 

  • Frequency – increase the number of times you workout. If you usually go to the gym three times a week, increase your home workouts to five times a week 
  • Intensity – don’t go easy on yourself with the home workouts! Up the intensity by adding in jumping movements, using supersets, doing circuits without rest between the exercises (if you have no idea what a superset is, I used some in this workout here). 
  • Time under tension (TUT) – increase TUT by SLOWING DOWN the reps! The longer you spend doing each set in your workout, the longer your muscle is having to work and the harder the workout is 
  • Rest – decrease your rest times between each set, or perform more supersets, trisets or circuits to really challenge your cardiovascular system 


As you can see, there are lots of techniques you can use to ensure your home workouts are still efficient and hard enough to maintain your fitness levels. Happy workout time everyone! 


I post all about health, fitness and nutrition over on my Instagram which you can find here and my Youtube which you can find here. I offer full online personal training, and fitness and nutrition coaching, details of which can be found on my website here. 

To check out the dumbbells I recommend from Amazon, click here 

To check out the resistance bands I recommend from Amazon, click here 

To check out the aerobic step I recommend from Amazon, click here 

All Amazon links are affiliated 

Author: athina