Home online workouts – 20 effective rules

We have prepared for you 20 online home workout rules that will help you always stay in shape and increase the effectiveness of your classes.

The lockdown will continue until April 30th. There are forecasts about the extension, there are reverse assumptions. In the current situation, you need to be realistic and adapt. Therefore, we have prepared for you 20 online home workout rules that will help you increase the effectiveness of your classes.

For your convenience, we have launched training broadcasts and recordings of classes in the official accounts of Alex Fitness – YouTube, In contact with, Instagram. You can watch all classes at home.

Morning exercises, strength training, yoga, pilates, stretching, zumba. And this is not the whole list of areas that you can do at home and absolutely free. And our certified trainers will help and guide you.

Rule number 1. Start with a goal

 – The goal should come from you personally. Fundamentally, it should be SMART: specific, measurable, achievable, realistic and time bound.

• Example: “I want to lose 5 kg in a couple of weeks”.
• The second example: “We need to reduce 2 cm of fat deposits on the sides and abdomen in 24 days of quarantine.”

Which of the goals is more conscious and understandable? Of course, the second example. We move on.

Rule number 2. Label your motivation

 – We have recently written an article about the motivation for online training. In this rule, we will go through only briefly. 

So, you have a SMART goal. Next, you need to answer the question: “Why do I need this?”. And to the received answer, also repeat the question. And to the next one. This will be constructive motivation. Example.

• “We need to reduce by 2 cm fat deposits on the sides and abdomen in 24 days of quarantine”
• “Why do I need it?” – “To fit in a dress in summer”
• “Why do I need it?” “For men to pay attention to me”
• “Why do I need it?” – “To establish a personal life”

Familiar situation. That is, the true motive of home online training, according to this example, is the establishment of a personal life. This is what you need to keep in mind when starting classes.

Rule number 3. Provide stable internet

— During home online workouts, we either use video tutorials or interact with the trainer in a live broadcast.

• Now everyone is sitting at home and therefore the load on home networks is extremely high. This is reflected in the speed of the Internet, and this is already reflected in the download of videos and communications. If the Internet is weak, then change the provider or reduce traffic consumption during training.
• As a last resort, you can do this. If you are doing video tutorials, then download the videos much in advance and then watch from a computer or tablet. When exercising with a trainer, you can use a smartphone, it requires less speed than a computer.

Rule number 4. Allocate a place in the apartment for classes

 – For home workouts, you need to allocate a place in the apartment, which will become your gym for the period of self-isolation. The ideal area is 2 by 2 square meters. The floor surface must be freed from the carpet. Designate the place where the shells will be located (dumbbells, rug, expanders).

Rule number 5. Maximum order in the “gym”

 – After class, put the shells in place. Clean up the designated area. Ventilate rooms. Thus, over time, you will develop a useful habit, and it will be clean in the impromptu hall.

Rule number 6. Work out in sportswear

 – If the training takes place at home, then this does not mean that you can work out in pajamas or your favorite stretched T-shirt. You exercise at home. Therefore, depending on the direction of the lesson, choose the appropriate form. Don’t forget to wash regularly.

Rule number 7. Fresh air while exercising

 “But this is already a smooth transition to the classes themselves. When training, especially aerobic, the body needs a lot of oxygen. For this reason, it is best to practice with the window open. Depending on the weather – either fully open or set to micro-ventilation mode.

Rule number 8. Always start with a warm-up 

 – Warm-up helps to start blood circulation throughout the body and “turn on” the muscles to work. What threatens the absence of this stage in training? For example, if after a week of quarantine you decide to start high-intensity push-ups or other bodyweight exercises without a warm-up, then there is a high risk of injury.

Rule number 9. Start training 2 hours after eating

 – When food enters the body, it concentrates on its digestion. If you start exercising during this period, then in addition to discomfort during training, there will also be pressure on the internal organs. 

Rule number 10. Train on a schedule

 – Distribute the days and times of classes. Also, decide which muscle groups you will train. Exercise at the same time every day to form a habit. Such an approach in the future will allow you to effectively engage in a fitness club.

Rule number 11. Choose your exercises

 – Do the exercises that you personally like (without losing effectiveness). The fact is that even without additional equipment, it is possible to pump the press in at least 10 different ways. 1 of them will definitely suit your feelings.

Rule number 12. Work out with a fitness bracelet

 – You need activity monitoring. The fitness bracelet is capable of transmitting data on the pulse, steps taken and calories burned. Such statistics make it possible to evaluate your progress towards the goal, and also help to adjust the lesson plan.

Rule number 13. Not pace, but technique

“It all starts with proper exercise technique. Learn to do it slowly and correctly at first, and only then quickly. For example, if the “burpee” is performed incorrectly, the ligaments may be damaged, which can disable you for some time. And now we can’t lose him.

Rule number 14. End with a hitch

 – An important point. After class, even if there is no strength, hold a hitch. The same exercises as in the warm-up. Only in a more relaxed state. To some extent, a hitch helps to strengthen the result.

Rule #15 Maintain a balanced diet

 – You decided to work on your figure. Wonderful! The first steps start with nutrition. Therefore, add the right diet to your workouts. It will help you reach your goal. In our case (forced physical inactivity), we give special attention to meat and vegetables. Cut out simple carbohydrates.

Rule number 16. In any unclear situation, write to the coach or mentor

 – If you train online with a trainer, then feel free to ask about training, exercise and nutrition. Why is it important? A professional will always be able to give answers and advice, as there is experience in working with people. If necessary, he will motivate. If you are engaged without a coach, then try to find a sports mentor among your friends.

Rule number 17. Keep a positive attitude

 – No comment. Now this is more important than ever.

Rule #18 Measure subtotals

 – Measure your performance every 5-6 days. How the weight has changed, how much the volume of the waist and hips has decreased. Taking small steps towards a goal is one of the best sources of motivation.

Rule number 19. Analyze your results

 – In addition to measuring the results, it is also important to be able to analyze them. What exercises, with what intensity they performed, what kind of food was (and what exactly). All this data is needed to adjust the diet and training program. The rule works well when the result is zero or negative. What is not clear – ask the coaches.

Rule number 20. Engage with like-minded people

 “It’s always more fun to work with someone than in splendid isolation. And if it’s not just “someone”, but a person who also started studying at home during the quarantine period, then it’s doubly great. Why not connect via Skype, Zoom or another app and “go out” for a workout together? During self-isolation, socialization is needed like air.

All these rules will help you get in great shape even during the forced holidays.