{"id":42731,"date":"2016-12-11T08:23:14","date_gmt":"2016-12-11T07:23:14","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/what-do-you-need-to-train-at-home\/"},"modified":"2016-12-11T08:23:14","modified_gmt":"2016-12-11T07:23:14","slug":"what-do-you-need-to-train-at-home","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/evolve\/what-do-you-need-to-train-at-home\/","title":{"rendered":"What do you need to train at home?"},"content":{"rendered":"

 <\/p>\n

Kesh Patel, Fitness Director of EVO Fitness, answers frequently asked questions about training at home:<\/p>\n

 <\/p>\n

Do you need any special equipment? <\/strong><\/p>\n

No, training at home doesn\u2019t require any special equipment \u2013 in fact, the simpler, the better! To enjoy some of the most challenging workouts you\u2019ll ever do, you just need a little space and your own bodyweight. Of course, if you have more space and a budget, you can add other small equipment such as exercise bands, a suspension trainer (TRX), kettlebells and medicine balls.<\/p>\n

\n

Where is the best pla<\/strong>ce to train? <\/strong><\/p>\n

All you need is 2m x 2m\u00a0 of space \u2013 remember, it doesn\u2019t have to be indoors. Interestingly, studies that explore the benefits of exercising outside consistently show that exercisers report more enthusiasm, vitality, pleasure and self-esteem – with lower scores on tension, depression and fatigue. In addition, exposure to direct sunlight will undoubtedly enhance your mood (not to mention your tan!).<\/p>\n

\n

Do you have any workout suggestions to get started?<\/strong><\/p>\n

Let\u2019s start with a simple bodyweight circuit that can be performed indoors or outdoors. Perform the following exercises in the order below:<\/p>\n

    \n
  1. Deep squats<\/li>\n
  2. Mountain climbers<\/li>\n
  3. Butt kicks<\/li>\n
  4. Burpees<\/li>\n
  5. Star jumps<\/li>\n
  6. Push-ups<\/li>\n
  7. Jumping lunges<\/li>\n
  8. Plank<\/li>\n<\/ol>\n

    Beginner level<\/strong> \u2013 if you are new to bodyweight training, perform a timed circuit of the exercises (30s per exercise, controlled tempo, 30s rest in between each exercise). At the end of the circuit, take 60s rest and repeat 2-3 times.<\/p>\n

    Intermediate level<\/strong> \u2013 as you get stronger and fitter, increase the time per exercise (eg. 45-60s). Also start building up to a full range of motion with each exercise.<\/p>\n

    Advanced <\/strong>level \u2013 for high intensity metabolic conditioning, perform the circuit using 20s per exercise and 10s rest in between each one (Tabata protocol). Each exercise should now be performed as fast as possible (with control). Repeat the circuit 2-3 times.<\/p>\n

    \n

    What is EVO\u2019s position on training at home?<\/strong><\/p>\n

    At EVO, we fully support any training performed outside of the club. Whether you choose to train at home, or through sport, we advocate training with skill, purpose and a sense of play. Boosting your gym sessions with \u2018at-home\u2019 bodyweight-based training will not only help you to progress further and quicker, it will also create good movement habits for lifelong health and fitness.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Kesh Patel, Fitness Director of EVO Fitness, answers frequently asked questions about training at home:   Do you need…<\/p>\n","protected":false},"author":4,"featured_media":42732,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[],"class_list":["post-42731","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42731","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=42731"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42731\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/42732"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=42731"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=42731"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=42731"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}