The ultimate guide to your home workout - and what to wear!

When we couldn't access gyms, sidewalks and outside life in general due to Covid, working out at home became the new normal for many of us. While we have now returned to the outside world, lockdowns have shown us that it is quite possible to achieve an effective workout at home without the need for an expensive gym membership, personal trainer or fancy equipment.

Starting with a good set of quality activewear is the first step to creating an effective home workout, and Harris Scarfe's wide range of activewear means you can get started at a reasonable price. Read on to find out all of the best workouts at home for losing fat and building muscle and flexibility, plus what kinds of activewear you should wear for each. Build your own unique workout routine at home and never pay another gym fee again!

Quick Links:

• The benefits of working out at home

• How can I warm up effectively at home?

• What home workout can I use to burn fat?

• What home workout can I use to build muscle?

• What home workout can I use to build flexibility?

• How can I cool down effectively at home?

The benefits of working out at home

If you work smart, exercising at home has a lot of benefits and not many drawbacks. Here are some of the great reasons working out at home rocks!

• It's cheaper - let's face it, gym fees aren't kind. Not only are there membership fees, but also locker fees, class fees, trainer fees and even equipment fees! It's a lot of money to go through, and you might not get the best gym experience without paying these fees. But at home? You can use what you want, where you want, when you want - without spending a cent.
• It's better time-saving - the drive to the gym can be off-putting for many, particularly if you live far away or it's a dark, cold drive. But it isn't a problem if you're working out at home - choose your favourite spot and get going! Plus, you don't need to adhere to the schedule of a trainer or the gym itself.
• It's more private - exercising at the gym can be intimidating, especially if you're not confident in your body or you're just starting out. There are a lot of people at the gym (unless you put in the effort to go at a quieter time) and stares and even unsolicited advice can come your way, which can be off-putting for many. But at home, you can work out alone in a room of your choice - or feel free to include your family and pets in the fun!
• It's clean - put a lot of people in a room and make them exercise? There's going to be sweat, as well as close-contact heavy breathing and maybe even a few tears. While wiping down equipment should be done all the time, it's not enforced in many gyms and there's nothing worse than going to use a piece of equipment and finding it warm and sweaty from the last person! At home, you can be confident your surfaces and anything you're using is as clean and sanitised as you want to make them.
  

How can I warm up effectively at home?

Warming up is an essential part of exercising and is vital to make sure you don't injure yourself while you work out. We will be going through what are called dynamic stretches - sharp, quick and powerful movements that prime your muscles for a workout. Here are five easy warm-ups you can perform at home:

• Leg swings - hold on to a rail or handle and swing your leg up in front of you ten times. Don't swing your leg as high as you can on your first lift - start at waist height and work your way up. By swings eight, nine and ten, you want to be hitting your maximum height. For a more active stretch, pull your leg down on its descent as well, rather than letting gravity do the work. Perform ten swings on each leg.
• Star jumps - this dynamic stretch works your arms, core and legs. To perform a star jump, jump and split your legs in the air sideways, landing with them apart on the ground. As your feet hit the ground, swing your arms up towards your head and touch your hands together above your head. Then, jump and bring your feet back together and bring your arms down to your sides. Perform ten star jumps in a row.
• High knees - These can be done moving forwards or on the spot if you don't have much space. Balancing on one foot, bend your other leg and bring your knee as high up as you can, keeping it close to your chest. Swap legs quickly in mid-air, so your high knee lands on the ground and your grounded leg is now in the air. Swap your legs quickly, so each leg is in the air ten times each - make sure to pump your arms as you do this warm-up.
• Lunges - start with your feet together, then step forward with one foot, pushing your hips forward and bending your front knee. Your back knee should lower until it just kisses the ground. You want your front leg to form a nice right angle when you bend, so don't step too far forward. If you find this is a bit strenuous on your knee, step backwards instead of forwards. Do five of these on each leg, keeping your arms straight at your sides or on your hips, and your posture upright.
• Arm circles - stand tall and hold your arms out straight to the sides, keeping your hands straight and flat. Start making small, controlled circles forwards and gradually increase the size of the circles until you are moving your arms in circles as large as you can. When you've done three large circles, start making smaller and smaller circles until your arms and back to being straight out to the sides. Then repeat, circling your arms backwards in the opposite direction.
  

Feel free to do more or less of these warm-ups depending on your level of fitness. Once your heart rate has increased and you're warm, we can start exercising!

What home workout can I use to burn fat?

One of the best ways to burn fat is high-intensity interval training - also known as HIIT. Luckily, to do a HIIT workout at home you don't need any fancy equipment - just some comfy athleisure wear and a strong sense of willpower!

How much of each exercise you do should depend on your level of fitness - but once you take a break, keep it short and sweet, then start again.

In a small space

• Mountain climbers - this targeted exercise will work your whole body, get your heart rate up and help you burn calories! Start in a push-up position with your hands shoulder-width apart, arms straight and hips flat. Have your chin angled down and make sure to look forward, not down between your hands. Pull one knee into your chest as far as you can, then quickly switch legs in a 'running' motion. Keep your hips down and continue to 'run' on your toes, making sure to fully extend your legs each time.
• Push-ups - an old classic that we love to hate, push-ups work your core and arms and can be modified in heaps of different ways. We don't need to tell you how to do a classic push-up, but here are some variations. Too hard? Do them from your knees or at an angle against a wall. Too easy? Do them on your knuckles, add a clap in between or lift one leg throughout the exercise.It's important to keep your body straight throughout your push-up - don't let your tummy sag or your hips rise up.
• Kick-throughs - this exercise works your shoulders, core and glutes. Again, start in that classic extended push-up position. Moving smoothly, rotate your body to the right and 'kick through' your left leg until it is extending out past your body. Keep your left hand planted on the ground and extend your right hand to touch your foot if you can (just reach towards your foot if you can't). Then bring your hand and foot back to your starting position and rotate to the opposite side, doing the same movement again. Keep your grounded arm strong but not stiff, hold your body straight and your hips level to get the most out of this exercise!

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• Burpees - push-up's meaner cousin, the burpee is famous for being so good for exercise but so horrible to do. Start standing tall, then quickly bend down and shoot your legs out backwards, landing in a plank position. Do a full push-up here, then jump your legs back in, stand and jump high. As you land, continue that motion down and shoot your legs backwards, starting the exercise again. You can make this easier by omitting the push-up or stepping out and in if needed.
• Jump change lunges - This exercise is similar to our warm-up lunges, but instead of changing legs by stepping through, you jump instead! Focus on jumping and changing legs quickly, rather than jumping for height - and don't forget to pump your arms as you move.
• Stop/start running - if you have a larger space to exercise in, stop/start running is a great way to burn calories, fast! Running in a straight line and stopping to change direction is a better workout than just running laps, as the quick stops and direction changes work out your legs better.

Because you'll be working hard and sweating lots in these exercises, you'll need activewear that keeps you dry and cool while you work. Our LMA Activewear range has been made with quick-drying technology that wicks moisture away from your body, allowing you to push through your cardio workout at home without needing to stop and towel yourself dry!

What home workout can I use to build muscle?

Whether you want to become physically stronger or have more defined muscles, increasing your muscle mass will make you look and feel great in every way. Muscle workouts tend to focus on defined muscle groups and, if you're at the gym, will always involve using equipment like weights or dumbells. If you don't have these at home, don't panic! We've put together these great exercises that will help you build muscle using your own body weight and a couple of pieces of furniture you'll have at home.

While the exact number of reps you do will depend on how difficult you find each of these exercises, to increase strength and build muscle we recommend doing between 10 and 15 of each exercise, with breaks between sessions. You can increase the number if you find these are too easy or increase the weight - we will touch on how to do this in each exercise.

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• Squats - squats are a great exercise for defining your glute and leg muscles. Have your feet shoulder-width apart with your toes facing forwards. Bend your knees and squat down - make sure to stick out your butt! You might feel a bit silly, but you want to squat down without bending your back. Keep your eyes up and your weight over your heels. Stand back up, then squat down again as many times as you need to. Doing your squats slower is better for building muscles and will allow you to focus on proper technique - take about 3 seconds on the way down, hold your down position for 1 second, then take 1 second to rise. Keep your hands either loose at your sides or in front of you, but don't let them rest on your legs as you work.

If you need an increase in weight, try holding a dumbbell (if you have one) or household items like a small gas can or a bag of flour in your arms as you squat. Don't let your extra weight rest against your chest!

• Hover/plank - this exercise is the perfect ab workout at home, and can be modified in lots of ways to make it easier or harder. While people use the terms interchangeably, a hover is done from your elbows, while a plank is done from your hands - and a hover is the harder exercise! Make sure your legs are fully extended, your hips and shoulders are square and your hips are angled down - your body should form an almost flat line from head to toes. Keep your eyes on your hands and don't let them drift down to your elbows, as this can hurt your neck. Ideally you want to hold your hover for at least a minute, but if all you can manage is 10 seconds, start there and work your way up to it!

If this is too hard or you are feeling some pain in your lower back, do this exercise on your knees.

For added difficulty beyond just holding it for longer, try doing your hover with an outstretched arm or leg to force your core to work harder. Or try alternating between hovers and planks! Go up and down without resting on the ground and keep your body straight the whole time.

• 7/7/7 arm workout - also known as 21s, this arm workout will require you to hold two weights of some kind. If you don't have dumbbells at home, try using milk jugs filled with water, small gas cans or small backpacks filled with books. The key is you want handles! Stand tall and hold a weight in each hand lowered at your sides. With your fists facing up, lift your weights halfway until your forearms are parallel to the floor, then lower them back down. Do this 7 times. Then, change your starting position to the top of your last rep, so your forearms are parallel to the floor. Lift the weights up to your chest, then lower them back down to the parallel stance 7 times. For your final 7, do 'normal reps' with the weights so you are starting with your arms pointing towards the floor and finishing with the weights up at your chest.

The slower you do this exercise at home, the better

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• Inverted row - work your back and upper arm muscles with this great exercise at home! You can do this exercise underneath a table or suspended on a rod (like a broom) between two chairs. Make sure either way that your furniture is steady and strong enough to support your weight! Start lying flat underneath the table with your upper chest lining up with the top of the table and your legs out flat. Reach up and grab the table, spacing your hands slightly wider than shoulder width and with your thumbs on the underside of the table. Lift yourself up towards your hands, keeping your body straight and your heels resting on the ground. Go until your chest almost touches the table, then slowly lower yourself back down until your arms are extended again. You can make this exercise easier by having your legs bent and resting your feet flat on the ground. Make it harder by resting your feet on a ball or stool - the more horizontal your body, the harder it will be.
• Bearcrawls - crawling on your hands and feet is a lot harder than it looks, as it forces you to stabilise yourself with your core. During this exercise, keep your knees as close to the ground as you can, your back straight and focus on moving your body horizontally across the floor on your toes, rather than up and down. Do this exercise laterally by stepping to the right with your right foot and moving your left hand next to your right hand at the same time. Bring your left foot into your right foot and step your right hand out to the right again. Move as far as you can this way and reverse across the room. To move up and back, move one hand forward while bringing the opposite foot forward at the same time. Switch sides and move forwards and backwards this way. The faster you go, the harder this exercise will be! Make sure to keep your hips down and your eyes looking forward.
• Weighted step-ups - work your legs and core with a challenging step-up exercise. You will be using two of your home dumbells/weights, plus you will need a high surface to use as your step. By high, we mean about as tall as the middle of your thigh. Make sure your 'step' (you can use a box, a bench or even a chair) is sturdy enough to support your weight and won't move around as you use it. Holding your weights by your sides, begin by stepping your right foot up onto the top of your step. Make sure your full foot is on top, not just the front half! Push off your back leg and step your left foot up next to your right. Then step off with your right leg back down the ground. Leave your left foot on top of the step, and step up again with your right, then down with your left. Continue these actions, making sure you always have one foot on top of the step. You can do these without weights to make it easier, or use a higher obstacle if you find them too easy - but don't try to step onto anything too large, as you may fall backwards.

Building muscle often involves controlled, repetitive actions using great force. You'll want well-fitted and comfortable clothing that prevents chafing - try the NMA branded shorts and tees to allow maximum motion and comfort while you work out.

What home workout can I use to build flexibility?

Flexibility is important for more than just being able to touch your toes! Having a good range of motion will help with your posture and coordination, and it will help prevent injuries from occurring when you exercise, whether it's a quick crunch set or a full body workout at home. Certain sports like dance, gymnastics and martial arts will help gradually build your flexibility, but there are plenty of stretches you can do at home to help speed the process along.

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• Calf stretch - the classic calf stretch is an easy stretch to do and an important one at that. Stretching your calves will help them support your foot, ankle and the rest of your lower leg, as well as preventing injury to these areas. If you run a lot, either recreationally or for sport, this is a vital stretch for you! To do a calf stretch, step forward comfortably with one foot, leaving your other foot planted firmly on the ground. Bend your front knee slightly until you feel the stretch in the back of your calf. You can also push your heel down into the ground and further bend your knee to deepen the stretch. Hold for 20 seconds, then swap legs.
• Cross over toe touch - This is a variation of the classic standing toe-touch stretch. Stand tall with your feet together. Cross your left foot over your right so it is flat on the floor to the right of your right foot. Bend at the waist and try to touch your toes. You should feel this stretch in the backs of your legs. Slowly reach lower and lower until you stop, and hold there for 10 seconds. Cross your legs the other way and do this stretch once more.
• Hip lunge - for those of us spending most of our day working in a computer chair, this hip stretch is going to be a life-saver. It stretches the muscles that help you bend your knees and bend at the waist, and it feels really, really good! Start by kneeling on the ground. Step your left foot forward at a 90-degree angle, then inch your toes forward until you can see them in front of your knee. Place your hands on your hips and shift your weight forward until you feel the stretch - your knee should not go past your toes. Keep your back straight and facing forwards and hold for 20 seconds. Step your front leg back and swap legs, stretching on the other side.

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• Straddle stretch - this stretch will really open up your hips and stretch your inner thighs. Start seated on the ground and move your legs apart as wide as you comfortably can while still keeping a good, upright posture. Lay your hands flat on the floor, then slowly slide them forward while bending from the hips, not by bending your back. Keep your knees flat on the floor and your toes pointing towards the roof - you will feel this stretch in your inner thighs, as well as in your calves and hamstrings.
• Floor spine twist - this divine back stretch is perfect after a day's work and stretches your chest, back muscles and glutes. Lie back on a mat or carpet with your legs flat on the floor. Bring your right knee up as high as you can towards your chest and extend your right arm out at shoulder height along the floor. Gently hold on to your knee with your left hand and pull it across your body towards the floor. As your body turns, keep your shoulders on the ground - don't worry if your knee doesn't make it all the way over to the floor. Rotate your head so you are looking at your extended right hand. Hold for 15 seconds, then bring your right knee back to your chest and swap your legs to do the stretch on your other side.
  
• Backwards arm link - stretch your shoulders with what is known as one part of the yoga 'Cow Pose'. Standing tall, reach your right arm to the sky and then bend it so your hand goes over your head and down your back. Stretch your left arm towards the ground and then mirror the action taken by your other arm by reaching around your waist and up your back. Bring your left and right hands together and clasp them as much as you can. Hold for 5 seconds, then slowly release and swap arms so your left arm reaches down from high and your right is coming up. If you can't touch your hands, told a small tea towel with your higher hand and grab onto it with your lower hand.

Stretching involves holding precise poses for long periods of time, so make sure you have flexible, supportive clothing that allows you to move in comfort. Diadora yoga pants and a loose FILA top will help you get the most out of your flexibility training.

How can I cool down effectively at home?

Cooling down is just as important as warming up, although for different reasons. Effectively cooling down after exercise prevents many unpleasant conditions like dizziness, nausea, lactic acid build-up and delayed-onset muscle soreness.

• Slow jog and walk - if you have been running, jogging or cycling as your exercise, then a slower jog or walk is the perfect way to cool down. Jog or walk for 3 minutes before coming to a stop.
• Static stretches - unlike the dynamic stretches we did to warm up, static stretches involve holding a stretch for a while to loosen and lengthen your muscles. So if you have been doing lunges and squats as your exercise, then calf and straddle stretches will help relax your muscles, which will have tightened and shortened during your exercise.
• Hydrate - you lose a lot of water when you exercise, both from sweating and also from an increased breathing rate. It is important to replenish your water stores by drinking water after exercise but avoid the urge to gulp down your entire bottle and sip slowly to avoid an upset stomach.

Cool down until your heart rate is back to normal and you are no longer actively sweating or panting. While a cool down might seem like a waste when all you want to do is jump in the shower, those extra 10 minutes will be worth it later!

Start your home workout journey with Harris Scarfe

Ready to begin your exercise journey at home? Harris Scarfe has all the men's and women's activewear you need to exercise in comfort and style! Find our activewear online, where you can choose from home delivery or click and collect pickup options for your purchases. And don't forget, you can also visit your local Harris Scarfe store, where our lovely staff will help you find the right activewear for your home workout needs.

Don't forget to check out our quality men's and women's sporting footwear to help keep you grounded and help prevent slips and unstable footwork. And for great lifestyle ideas, stories and how-tos, have a browse of our online hub.