How to Build a Home Gym

For busy families, finding time to get to the gym during the morning rush out the door can seem impossible. And a lot of people just want to get home after work to have quality time with your spouse or children.

The good news is there are a lot of exercises you can do at home without sacrificing time with family or spending a lot of money to set up a home gym. In fact, by showing your family you are making time for yourself and are committed to leading a healthy, active lifestyle, you can inspire them to lead healthier lives as well.

Here's how to build a home gym without spending a lot of money or using a lot of space.

Cardio equipment

Cardiovascular, or aerobic, exercise is important for weight loss and hearth health. While it burns calories, it also improves the way your heart functions and moves oxygen through the blood. This means your body becomes more efficient at doing things like breathing and pumping blood through your veins, which in turn, improves lung function and lowers your blood pressure.

If you only have a little money, look for low-priced items to get fit. A jump rope can be a great tool for interval training, or pop in a fitness DVD. Alternatively, if your cable company offers “On Demand” services, many quick workouts are available for free.

If you’re ready to spend more (and have the room) there are a lot of elliptical trainers, bikes and treadmills on the market that are small enough to use at home. Pick a machine that you enjoy using, and commit to using it at least 60 minutes a day, five days a week.

Finally, take your home gym… outside. Invest in a good pair of walking or running shoes and hit the pavement. But be safe and make sure you wear reflective clothing, and walk on sidewalks, or against traffic.

Or, dig up your old bike from the garage and take it to a bike shop for a tune up. Again, be safe and invest in a good helmet and always obey traffic laws.

Strength-training equipment

Penn fitness experts recommend you incorporate at least two strength-training sessions per week into your workout. The good news is once you invest in a small collection of free weights in various pounds, you can train virtually any part of your body. Also, you don’t need a lot of room in your home to strength train.

If you are new to strength training, choose light weights for smaller muscle groups like your arms, and heavier weights for larger muscle groups like your legs.

Creating a home gym is empowering because it lets you fit exercise into your lifestyle without making time to get out the door to the gym. When you work out at home, you save money on gym fees and maybe inspire the entire family to get healthy with you.

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.