Many people often worry that home workouts will be insufficient if they cannot get to the gym. That doesn't have to be the case. By utilising a few intensity techniques, results from an at home workout can be just as effective as a normal gym workout.
Intensity can be added to home workouts in a variety of ways. Whether you are performing bodyweight workouts without equipment or workouts that include equipment, it is possible to add difficulty, and to progress.
Time under Tension
This is a great tool to utilise with your at home workouts as this exercise adds further tension than what would usually be used. To do this, slow down each individual repetition. For example, slowing down either the eccentric phase or concentric phase of the movement. Either way will ensure that your muscles are fired up and working just that extra little bit harder.
1 and ¼ Reps
This is another great tool to utilise when you are working out from home. This technique means you are doing 1 full rep then at either the bottom or the top of that movement (depending on what is most difficult), you are adding that extra ¼ of a rep. This technique will assist in working your muscles further as it is focused primarily on the contraction of the muscle itself.
Paused Repetitions
This is a great method of intensity and is very beneficial, especially with body weight training. This is where you come to a complete pause during the time of the exercise where the muscles are under the most tension. For example, you would pause at the bottom of a squat. This is one of the easiest ways to fatigue your muscles, therefore incorporating this exercise will ensure that you are getting the best out of your workout even if you aren't using weights.
Once you have mastered the exercises with the right form you should then consider increasing the intensity. For example this might include, adding less rest time between sets or upping the amount of reps in a set.
Don't write working out from home off until you have tried it. Utilising the above methods will ensure that you are getting the most out of your workouts and getting the best results possible with what tools you have.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
