6 Essentials for Your Home Gym

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6 Essentials for Your Home Gym

Joining a gym is a great way to get in shape, but it's not the only way. You can get an effective workout without ever leaving the house. Here's what you need and how to set up a gym at home.



Dumbbells (Free weights)

A good set of dumbbells will help you start a strength training routine.  Expect to pay $10-$20 for a pair of 5-pound weights. Prices will increase as the weight goes up. 

Stability Ball

An exercise ball goes by many names (stability, Swiss, physio, etc.) and is extremely versatile. You can use them in place of an exercise bench for many exercises, improving your balance and coordination. The balls come in different sizes (based on your height and weight), and a rainbow of colors, and cost around $25 apiece. 

Exercise Mat

Place a good exercise mat on the floor to stretch comfortably and cushion your body during floor exercises—a must if you do a lot of Pilates or yoga. For about $20 you can get a sticky mat (for Pilates and yoga), which is thin—but better than a hard floor. The price goes up for larger and thicker mats.

Jump Rope

Use a $15 jump rope for a quick and effective cardio workout. Slowly jumping rope burns 120 calories every 10 minutes; jump faster and burn 140 calories in 10 minutes. Opt for a thick cloth rope or a plastic beaded rope; thinner plastic ropes tend to twist easier.

Cardio Machines

Once you have the basics, consider investing in a piece of cardio equipment. Make sure your machine has different resistance levels to allow for workout variety and challenge as you progress. Costs vary, from $400 for a basic stationary bike to over $600 for a good treadmill. 

Setting Up Your Gym

Now that you know what to buy, make sure you have enough space for your gym. If you can't dedicate a room to exercising, set aside a corner of the basement or home office. Choose a room with a high ceiling, and a sturdy, clean floor. Make sure you've got good lighting and ventilation (possibly with a fan). 

Try to set up your gym in a place where you'll have access to a TV so you can watch your favorite workout DVDS or a stereo so you can crank some energetic tunes. Better yet, if you have a laptop computer, you can use it to watch workout DVDs, follow along with SparkPeople videos, or listen to music. You’ve created a gym that you can really enjoy! 

Resistance Bands

Bands or "tubes" are great because they are compact, portable, and allow for a wide range of motion. Resistance bands come in 3-5 different levels of resistance and usually run around $15 for a set. 

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Member Comments on this Slideshow

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BRONNYPIGZ

5/6/2012 5:46:06 AM

BRONNYPIGZ's SparkPage
I just need the skipping rope and may and then I'll have everything. By then, it will be time to up the weight on my dumb bells.

SLIMMERME13155

5/6/2012 3:10:09 AM

SLIMMERME13155's SparkPage
Resistance bands and a skipping rope maybe. Dumbells I can improvise with cans from the cupboard, or water-filled coke bottles, my bicycle doubles up as an exercise bike with a small attachment and housework fills most of my other needs. Why must everything cost money?

KRASTON

1/23/2012 2:12:02 PM

KRASTON's SparkPage
If you wanna get serious with bands, I recommend Bodylastics.com. I originally purchased the basic set from them for P90X but once I logged into the Liveexercise.com website that is free to use, I got hooked on the free live workouts they have using these bands....it's freakin awesome. I've been using the bands exclusively for resistance training and have put on alot of muscle since I started in June of 2011. I really have noticed changes in my body more since I started watching my diet in October 2011. They have great Cardio shows too that use Plyometrics like P90x and Insanity. Sorry, I'm a little gung ho because I've never loved working out before and since I started using these bodylastics bands and watching the workout shows on Liveexercise.com, I just love it...I think alot of it has to do with the instructors doing the shows, I watch the Chiseled show mainly and Blake and Ashanti are hilarious, plus you can interact with them on the website and they actually respond back either in writing or on the air...and if you want to join them on the show, just go down to Boca Raton, Florida and they will actually put you on the air with them working out....I mean, where else can you do that?

JOHN4NELL

7/24/2011 8:07:30 AM

JOHN4NELL's SparkPage
I have equipment here with me and I love the short videos from coach Nicole, and by the time I have done the videos I have completed one full hour.

SHERRYBFREE

7/23/2011 11:04:38 AM

SHERRYBFREE's SparkPage
dancing with cans of soup (or anything) will provide cardio and tone at the same time.

FUNSPIRIT11

7/23/2011 12:31:52 AM

FUNSPIRIT11's SparkPage
Good tips!

SHERRELLE77

7/22/2011 9:10:25 PM

Almost there!! Just missing the rope!! Good luck everyone.

DSBRIDE

7/22/2011 5:42:38 PM

DSBRIDE's SparkPage
I'm 60 and I just love Leslie Sansone. She's so good for me and I use her DVD's all the time. She's just great for seniors!

EGRAMMY

7/22/2011 5:16:25 PM

EGRAMMY's SparkPage
Excellent choices

FEDUP4SURE

7/22/2011 5:07:10 PM

FEDUP4SURE's SparkPage
Yes, I'd be in the hospital right along beside some of you. I find that walking, walking, walking is just the best. Not strolling, like we did in the 60's! Walk, breath deep, helps with the asthma too. I've been losing right along with this method. Oh, and lots of water.
My Family Doctor told me that he stops at a large box store and takes a couple laps around when it's either too hot, cold or just doesn't want to be out of doors - good security.

ACR1989

7/22/2011 5:03:27 PM

I work from home and I sit at a computer for 101/2 hour stretches. I recently read that standing burns twice as many calories vs sitting, so I have adjusted my monitor so that I can stand while working several times during my shift. I also placed a couple of 5 lb free weights next to my desk and add some arm curls throughout the day. That, along with some desk stretches, a full pitcher of water, and some compression socks...boy, I am feeling much more energetic after my workday!

SASSYSILVERLADY

7/22/2011 4:29:33 PM

Sorry to say but most of these items would land me in the hospital. I wish there were more senior friendly exercise videos on Spark. For instance, exercises aimed for those with spinal fusion, those who have hip replacements, those who have arthritis. How about it, Coach Nicole?

SASSYSILVERLADY

7/22/2011 4:29:33 PM

Sorry to say but most of these items would land me in the hospital. I wish there were more senior friendly exercise videos on Spark. For instance, exercises aimed for those with spinal fusion, those who have hip replacements, those who have arthritis. How about it, Coach Nicole?

TWEITZY

7/22/2011 3:46:00 PM

I am a member of the US Dragon Boat team and do many workouts at home. Some of the most productive exercises are.
1. Deadlift - when done correctly will benefit ANYONE looking to improve physique and performance.
2. Chin-ups - excellent upper body exercise working several muscle groups.
3. bench press - works a few muscles that are not worked by the deadlift.
4. Kettlebell swings - also works many muscles and burns calories far better than the treadmill.

All of these require little equipment. I use Powerblock dumbell set that goes all the way to 130 pounds per hand. There is no limit to what can be done with these. If you have a standard set of free-weight plates, you can make a kettlebell type of device that supplements buying several kettlebells.

As for "enjoyment", my pleasure comes in becoming my best for my sport. the pain and sweat of temporary.

CURLYGIRLY54

7/22/2011 3:11:32 PM

I have been walking with Leslie Sansone and so far have lost a stone. I have about 10 DVD's which use resistence bands and weights. I choose a different one each day and quite enjoy my hour + of sweat.

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