How to effectively work out at home without gym equipment


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Estimated read time: 3-4 minutes

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SALT LAKE CITY — If you're a gym rat, finding new ways to exercise at home can be a big adjustment, especially if you don't have home gym equipment. KSL reporter Aley Davis found it's possible to have an effective workout at home using just your own body weight.

Exercising at home isn't my first choice, but with a few tips from Intermountain Healthcare's Libba Shannonhouse, an exercise physiologist at the LiVe Well Center, I quickly worked up a sweat without being in the gym.

She said a lot of people are worried COVID-19 will keep them homebound and stunt their overall progress.

"(They’re) convinced that they're going to lose everything they've gained, but in reality, our bodies sometimes need a change and a break," Shannonhouse said.

She said the first step to an effective at-home workout is creating the space, even if it means moving your ottoman or coffee table out of the way.

"Move things around a little bit just to give yourself some room to move," she said.

Second, dress the part. Even if you aren’t headed outside, put your workout clothes on and lace up your tennis shoes.

"Once the clothes are on, it's a little easier to kind of get in that mindset," Shannonhouse added. She said that was one of the best tips she’s ever received.

More Your Life Your Health:

Shannonhouse guided me through a series of exercises including jumping jacks, wall sits, pushups and triceps dips. She told me to get creative and even use my furniture as a prop.

Let me tell you, I’m still feeling sore. I never thought I could sweat that much in my own living room.

Shannonhouse encourages people to turn to online exercise resources or apps. "There's a lot out there that you can access online to help guide you through a routine," she says.

She personally uses the 7 Minute Workout app frequently, but also recommends turning to LiveStrong, Down Dog, and even Peloton for their online resources. While she said some of those resources charge a monthly fee, there are also plenty of free resources on YouTube.

She says the key is to find something that gets your heart rate up and something you can enjoy.

"Even if it's not the level you're used to, it's going to maintain everything you've gained," she explained.

If you need more motivation Shannonhouse recommends setting a timer, video-chatting a friend while you virtually work out together, or distracting yourself with a guilty pleasure. For Shannonhouse, it’s TV shows.

"There's specific, I hate to say it, Netflix shows that I'm only allowed to watch when I'm on my bike trainer," she said.

For people who have kids, Shannonhouse suggests turning exercise into a game. "See who can get the most steps in a minute!" she said.

Bottom line — just get started.

"It's just trying to do something that gets you moving, that's gonna make you feel good,"Shannonhouse said.


Aley Davis


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