Effective training in the comfort of your home

And it happened, there is no turning back! We have exactly 4 months left until the beginning of the astronomical summer. Do you know what that means? If you were planning to welcome this year's summer with the "form of life" that has been announced for years, you have the last call!

Difficult access to the gym is no excuse for us. Together with our trainer Dominika Firek, we have prepared a short guide for you on how to take care of your body at home.

It started with the iconic HVS aerobics by Jane Fonda and ended with hundreds of workout videos available online. You have to admit that it is a very convenient way to develop a habit of regular exercise.

We are lucky that in 2021 we have such vast access to free knowledge, training plans and menus. By devoting an hour a day, we are able to plan a training tailored to our needs, without leaving home and practically free of charge! It may not replace a hundred percent professional cooperation with a personal trainer, but it is certainly a responsible first step.

Once a week, BeShaped trainer Dominika Firek leads a live training session. During these meetings, you have the opportunity to test yourself during different types of training. In order not to miss any of them and to prepare for them properly, it is worth signing up here . Before the training, you will receive a notification with the most important information.

However, if you are not a fan of this type of solution or you missed the online training, nothing is lost! They are all saved on our YouTube channel. Use them at your leisure! Additionally, every Thursday is the time on our Instagram for short training videos focusing on specific parts of the body. The videos appear promptly at 5:00 PM.

With the basic information behind us, let’s get down to specifics!

1. Home interval training

That is, high-intensity - very effective in reducing body fat.

This method, by alternating short intense exercises with those of moderate effort, forces our body to raise the heart rate to the upper limits and lower it. Interval training engages the entire body, so before starting each workout, remember to warm up properly.

It is worth adding that this type of training is short (lasting from 4 ( Tabata) to 30 minutes) but very intense.

Even though interval training may be associated with running, you can easily do it in the comfort of your home. If you have already built your own mini gym in your apartment, equipped with at least a stationary bike, then great, you have an easier task. However, if your training revolves around a mat or a skipping rope - we can do it too!

Examples of interval exercises without using equipment:

1. BURPEES
2. Horizontal support on the forearms (PLANK)
3. Jumping rope (ROPE JUMP)
4. Half-sitting dumbbell lateral raises (RUSSIAN TWIST)
5. JUMPING JACKS

2. Endurance training (cardio)

Among others swimming, cycling, walking, jumping rope and running. Despite sincere intentions, most of the above mentioned we are not able to do at home, however, the increasingly beautiful weather outside the window, timidly encourages us to train outside the house.

Put on your headphones, choose your favorite music or podcast and go for a brisk walk, run outside, or take a bike instead of a car. Roller skates are also great for spring!

Although there are many advantages to this form of training, it is not the reduction of fat tissue that is the most important thing. Such training forces our circulatory system and respiratory system to work, which strengthens the heart and lungs. It reduces the risk of heart attack or diabetes, but also improves well-being and regulates metabolism.

Trainer's tips: In cardio it is very important to try to keep your heart rate in the so-called cardio zone, and to keep it constant throughout the training. A great solution for measuring your heart rate will be a watch that has a heart rate measurement on your wrist, it is not a big expense and should make things much easier for you

3. Circuit training

This is a training method that allows you to maximize the intensity of your effort and shorten the time of your regular training. It involves performing one exercise after another, with short breaks, in so-called circuits. All exercises are performed for time, e.g.

• first circuit: 60 seconds of work, 10 seconds of rest
• second circuit: 45 seconds of work, 10 seconds of rest
• third circuit: 30 seconds of work, 10 seconds of rest.

The advantage of circuit training is that its intensity is regulated by us individually. Therefore, during the work segment, try to perform as many repetitions as possible, not forgetting about the correct technique! 

Sample circuit training exercises:

1. BURPEE
2. High Knee Run (SKIP A)
3. Women's push-ups with side transition (PUSH UPS)
4. Full tummies (SIT-UPS)
5. Squats with lunges (JUMP SQUAT)

You can find an example of such a training on our Instagram BeShaped_PL

4. Minimalist training

This means you can do it anywhere, and you can take all the necessary equipment with you in your hand luggage on vacation or a weekend out of town.

We are talking about resistance bands, which can definitely be called the smallest gym in the world. ;) This is a gadget that will incredibly diversify any workout, while making it even more effective. Training with bands will help you strengthen and firm your body. It engages all parts of the body, focusing on specific muscle work. There is no room for getting out of breath here, but watch out - it will be hell!

You can easily adjust your resistance band training to your level of advancement depending on the level of resistance. It is worth getting at least two bands of different resistance. Medium and strong bands can be used for training legs and buttocks, while light bands can be used for arms.

Examples of exercises using resistance bands:

1. Standing up from kneeling (STAND UP FROM KNEEL)
2. Hands wide-tightly in plank
3. One-arm rowing on hands and knees (1-ARM ROW IN PLANK)
4. Standing Triceps Extension (STANDING TRICEP EXTENSION)
5. LATERAL MONSTER WALK

You can find the full workout on our Instagram @BeShaped_PL

Trainer's tip: Start with bands that have less resistance and focus on the technique of performing the exercises. The basic mistake is to choose a band with too much resistance, which results in jerky movements and the work of the wrong muscles that we want to activate at a given moment.

5. Strength training

It's not necessarily about weights and the mass of equipment. We will prove to you that you can easily do such exercises at home.

Strength training primarily strengthens muscles and firms the body. When training at home, use your own body weight and a few devices, such as dumbbells or kettlebells.

Sample exercises:

1. Kettlebell squat (GOBLET SQUAT)
2. Seated dumbbell press (DB SHOULDER PRESS)
3. Deadlift with dumbbells (DB ROMANIAN DEADLIFT)
4. Single-arm dumbbell row (1-ARM DB ROW)
5. Dumbbell Lateral Raises (DB LATERAL RAISES)

Finally, a friendly reminder – stretching !

Most of us remember to warm up before training, but what about stretching right after? If you haven't done it yet, it's high time to change that!

Lack of stretching after training is not only about soreness and cramps, but above all the visual aspect. Stretching is a set of exercises that relax muscles and make them more and more flexible. In addition, it lengthens muscles, which results in slimming the body. The silhouette becomes more open and straight. The body posture improves, and the range of movements increases. In addition, this type of exercise improves circulation, helps to relax and calm down after an intensive workout, improves muscle strength and improves their blood supply.

Stretching training should be done not only after training, but also as a stand-alone exercise. Remember to never strain your body and only exercise until you feel slight pain. Do not stretch your muscles by force and watch the technique of the exercises performed.

Sample exercises:

1. Child's Pose (CHILD POSE)
2. Standing Side Bend (SIDE BEND)
3. Cat's back (CAT CAMEL)
4. Lying trunk rotation (SUPINE TWIST)
5. Standing bend (palms to ankles) (STANDING HAMSTRING STRETCH)