A step-by-step guide

Doing sport at home is a great way to improve your physical and mental health, saving you time and money. Whatever your age or fitness level, you can start today. This guide gives you practical tips on how to easily integrate exercise into your daily routine.

1. Set Goals
Start with specific and realistic goals, following the SPSL principle :

• Specific: “I want to strengthen my muscles” → “I will train 3 times a week”.
• Achievable: Start with 10 minutes, gradually increasing the intensity.
• Important: Why is this important to you? For example, increasing energy levels.
• Time bound: ” I want to do 20 squats per month without a break”.

2. Create a Workout Space

• Space: 2-3 m² is sufficient. Clean the floor, lay out a yoga mat for convenience.
• Environment: Well ventilated room, natural light.
• Inspiration: Decorating with motivational quote posters or playing music.

3. Choose the Right Exercises

• Warm-up: 5-10 minutes of jumping, dancing or movements (e.g. arm twists).
• Strength training:
• Squats (kneeling for beginners).
• Plank – start with 15 seconds.
• Squats – 3 sets of 12 repetitions.
• Cardio: Jump rope, “burpees”, or dancing through workout videos.
• Flexibility: Yoga or 10 minutes of stretching after a workout.

4. Simple Equipment for Beginners
No need to buy expensive equipment:

• Counterbalance bands – effective for strengthening muscles.
• Water bottles as weights.
• Anti-slip mat.

5. Make a Timetable

• Frequency: 3-4 times a week for 20-30 minutes.
• Progression: Increase the workload or time every 2 weeks.
• Sample routine:
• Monday: strength (pull-ups, squats).
• Wednesday: cardio (jumps, HIIT).
• Friday: yoga and stretching.

6. Follow Progress

• Journal: Write down the exercises, times and feelings.
• Apps: Nike Training Club, Freeletics or YouTube channels (e.g. Blogilates).

7. Prevent Injuries

• Forma: Stebėkite judesių techniką. Naudokite veidrodį arba filmuokite save.
• Rest: 1-2 days of rest between intense workouts.

8. Nutrition and Recovery

• Water: Drink more, especially after exercise.
• Protein: Eggs, fish, nuts – important for muscle repair.
• Sleep: 7-8 hours – optimal for recovery.

9. Stay Motivated

• Challenges: Take part in a 30-day challenge (e.g. 100 squats per day).
• Change: Add a new exercise every week.
• Community: Train with a friend on Zoom or share your achievements on social networks.

10. Start Today!
Perfection is not needed – it is important to start. Even 10 minutes of movement is better than nothing. Remember: every step promotes a healthier lifestyle.

Home sport is a journey where consistency is key. Use these tips, listen to your body and enjoy your progress. In just a few weeks you will feel the difference!