How to Stay Consistent With Home Workouts

19 August 2025

Hello Ziddis! Time for a show of hands for all those who want to take care of themselves, work out and become fitter but are so busy they have no time to hit the gym! We hear you! In a world that is getting busier by the hour, hitting the gym feels possible once in a leap year. But one solution for all our busy readers is home workouts! No need to spend extra time travelling, no intimidating first timer feeling, no crowd and the comfort of your own space. Despite these advantages, one might not be as consistent as expected. It could be a struggle to pull yourself off your couch and lay down your yoga mat. But once done, it is the only way forward from there. Let’s help you get started and stay consistent.

Do Home Workouts Work?

Absolutely, provided you are consistent with them and doing them correctly.

Home workouts gained popularity during the COVID-19 pandemic, when the world came to a standstill and people were left with more time to focus on their health. Home workouts can be very effective. Even as effective as gym workouts, if done the right way. You can improve your strength, flexibility, endurance and even muscle mass by just using body weights, resistance bands and a few simple tools like dumbbells and kettlebells. Studies show that people who stick to bodyweight and resistance training, even if it is at home, experience similar benefits to those who work out in the gym. The key is improving your intensity and staying consistent. Whether it is a 20-minute HIIT session, yoga or strength training, your body cares more about how you train instead of where you are.

Home Workout Plan

A major reason why people can not stick to their fitness routine is that at home, they lack structure. Going to the gym, being among other people, makes you feel responsible for performing your tasks. At home, you could laze around and justify it. Here’s how you can start your home workouts with a clear plan:

Set specific goals for your workouts like losing weight, toning up, building muscle or improving your endurance. Your goals will determine your workout type, duration and frequency.
Choose your days and put exercises for those days. Start with working out 3 to 4 times a week, and then increase the frequency based on your progress.
Mix it up! A good weekly split looks like a mix of two types of workouts in a day. For example, a full boy workout with strength training or a core workout with cardio. You can pair your rest day with yoga too to keep it lightly active yet relaxing.
Use a timer or a tracking app. Use tools like Tabata timers or workout apps to guide you through your sessions and reduce the decision fatigue will picking your next exercise.
Create a dedicated space for your home workouts. Even if you are used to setting your yoga mat in a corner, keep that corner consistent to signal your brain that it is workout time. This helps build a habit and focus.

Core Workouts at Home

Your core is more than just abs. When you work on your core, you are not working out for six packs, but for your overall health. Your core includes your abdomen, lower back, hips and obliques. A strong core stabilises your body and reduces the risk of injury.

If you have just 10 minutes, make sure to do this simple circuit at home for your core.

Plank for 1 minute
Russian twists for 40 secs
Leg raises for 40 seconds
Bicycle crunches for 40 seconds
Superman hold for 1 minute.

Repeat this circuit twice. Keep 30 30-second resting gap between the sets. Note that there is no rush. These durations are ideal but not compulsory. Focus on control and breathing to truly engage the muscles.

Workout Routines for Beginners at Home

If you have decided to start working out at home, it is important that you don’t overwhelm yourself in the very beginning. Consistency is more important than intensity. Here’s a beginner-friendly workout template:

Body weight squats- 15 reps twice
Incline push-ups on a table or wall- 12 reps twice
Glute bridges- 15 reps thrice
Wall sit- 30 seconds thrice
Marching in place- 1 minute twice.

While you just begin your workout journey from the comfort of your home, you would need to keep a few things in mind:

Keep your workouts short. 15 to 20 minutes is ideal for beginners
Track your progress weekly.
Don’t stress if you miss a day, but don’t miss two in a row
Celebrate your small wins like increasing reps or visible changes in your body, better stamina or even better sleep.

Supplements for Home Workouts

It does not matter if you go to a gym or work out at home. Your body could use some additional support. But at the same time, you don’t need a cabinet full of powders. Here are a few gym supplements you can have on your shelf:

Protein powder- Whey or vegan, depending on your dietary restrictions
Creatine monohydrate for strength and power during intense workouts
Electrolytes for making up for lost minerals
Omega-3 or multivitamins for overall growth and recovery, and fill the gaps in nutrition.

Takeaway

Staying consistent with home workouts doesn’t require fancy equipment or hours of training in the gym. All that you need is a realistic and sustainable plan, loads of discipline and willingness to become a better and fitter version of yourself. So roll out your mat, tie those laces, and show up for yourself at home.