Do you work out at home and wonder if you want results? Want to put the odds in your favor for faster results? Here are my tips for increasing your workout at home.

In the gym at home, if you exercise at random, you risk not developing any more quickly. And therefore never to see the results of his efforts. So to increase your training at home, it is important to have a proper training routine to monitor progress. Follow a complete and regular workout plan to really get used to the exercises and get maximum results when exercising. Feel free to take inspiration from my programs 3 days a week or 4 days a week.

In addition to having a program, you need to move from training to training. If you did 10 squats last week, aim to do 11 today and 12 next time! Remember to write down the results to remember each set of each exercise. So we take out a notebook and pencil (or his app on his phone), and we write down everything from exercise to exercise! Progress is the first goal to increase your training at home.

If your goal is to lose weight and tone up at home, you can go for HIIT type training. This is one of the best ways to increase exercise at home. By blending weight training and fitness, you increase your effort and burn calories. Instead of linking the breaks between each series, chain a series of each exercise without stopping before taking a break. You will immediately see the difference in intensity! Again, you will find a good example of a HIIT session at home HERE

Example of a simple session at home on my Instagram

To increase your workout at home, one of the best solutions is to play on the intensity of the repetitions. Here are some tips for best results:

  • Do the full-amplitude exercises to train your muscles more. Don't settle for half a squat, otherwise you won't even have half a result … (yes, it's harder, but that's the goal!)
  • Do your exercises at medium speed. It's not a race!
  • Think of voluntary contraction to strengthen muscle work. We pull the butt hard together before doing a squat or abs while doing the plank! You will see that you immediately know the muscle that works
  • Hold the contraction for a few seconds before releasing the exercise. Ex: If you do a squat or a jump, hold down for 2 to 3 seconds before going up. Don't be surprised if you can't do as many repetitions as usual!
  • Play on repeat type: Go down very slowly (4 more (seconds for example) and go up quickly (1 second)), or go up by half and go down again right away (this is equivalent to doing one and a half reps to make it easy ), etc.

If you have no room or budget, the resistance bands will allow you to add a lot of intensity to your exercises without the need for weights or dumbbells. You will find different lengths and resistance depending on the exercises or level. I bought them very quickly and take them everywhere, to the gym or on vacation. They do not fit in your home or bag. All for just a few euros. I give you an example of a session to do with a rubber band from my Youtube channel.

If you are already using the tips above and are tired of having to make super-long races to continue your progress, investing in home equipment is definitely high time. And yes, we can always do multiple reps, but when you have to do sets of 50 squats, it quickly becomes long and tedious. In these cases, it's time to invest in a dumbbell set. They will let you emphasize your repetitions and therefore increase the intensity of your workouts. This represents a small budget in the short term, but it is a particularly sustainable investment. You will be sure to increase your workout at home. Or you can always test a gym.

Well, if you follow these tips to increase your workout at home, you should be able to keep going for a while! Feel free to leave a comment and share the article on social media if you liked it!

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