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Establish a training schedule. It will be easier for you to stick to your goal if you have a clear workout schedule. It is ideal if the schedule is as stable as possible. This way, both you and your family members will take exercise seriously.

• Choose specific days and times (for example: Monday, Wednesday, Friday from 7:00).
• Choose a suitable place in the house, where you feel comfortable doing your exercises. Make sure you have enough space where nothing will get in your way.
• Be disciplined. Don’t let yourself get lazy just because you are at home.

Make sure no one and nothing distracts you. Try to do your activities when no one is home and so that you don’t have to think about other things, like laundry or cooking.

• You probably do not want to compete with members of your family, who will need to take care of household chores. And kids in general tend to get on top of their parents doing push-ups or squats.
• If you have thoughts of having to do some household chores, you’ll probably think it’s a good excuse to give up working out or just finish them early.

Play your part. Put on music and appropriate exercise clothes before you start your workout.

• Rhythmic music can help get you in the mood for exercise and get your adrenaline flowing.
• If you prepare as thoroughly for your workout at home as you do for your trip to the gym, you’ll be more motivated, and you’re sure to have a good workout. Plus, you’ll feel guilty if you get dressed for exercise but sit back and look for excuses not to exercise.

Drink enough water. Always keep a bottle of water near you during your workout, even if it takes place at home. You shouldn’t count on being able to drink a glass of water as soon as you feel thirsty, because you may lack discipline.

• In the meantime, keeping your water balance during exercise is extremely important. You need to replenish the fluids you lose during your workouts, this is the only way you will maintain your energy.
• It is best to drink water in pauses between exercises. For example, if you do two sets of twenty squats, drink water after the first set and after the second set.

Balance your diet. It is important to eat a healthy diet while exercising. Snack on something healthy 45 minutes before you start your workout – it will give you energy and stamina.

• Healthy snacks should contain protein and carbohydrates. An example would be a piece of toast smeared with peanut butter.
  Remember – this is a way to snack. It is not a complete meal! If you want to work out after a big meal, it should take at least two hours from the time you ate so that the food has time to be relatively digested.

Consider whether or not you need to stretch. Some people are of the opinion that stretching before you start an actual workout is a great way to stretch your body muscles and prevent injury.[2] However, there is also the opposing opinion that stretching is not guaranteed to protect you from injury.
If you feel you are flexible and stretchy enough to start a sport and without unnecessary pre-stretching, then go ahead without stretching.
But if you feel that your body is “stiff” and your muscles are not flexible enough, then you should also consider doing stretches to warm them up.

Consider whether there is anything in your home that might be useful for your cardio workouts. Running is not the only way to do this kind of exercise and you don’t need a StairMaster if you have real stairs in your home.

• Walk or run up and down stairs, depending on your exercise technique. You can also do “platform lunges” using the bottom step of the ladder.
• Do some jumping jacks, “feet together, feet apart,” or jump rope in the yard or in a large room.

Do some strength training. You can come up with a lot of strength-training options using what you have in your home. Even walls, floors, and furniture make great muscle building exercises. There are a lot of items suitable for use in exercising in your home.

• On the floor you can do push-ups, squats, elbowstands.
• If you don’t have enough space on the floor, use a wall for self-weight squats. You can also do push-ups in a standing position, standing in front of the wall (feet apart at shoulder width and about 15 cm from the wall), palms on the wall at chest level.

Use the furniture you have in your home for sports activities. Pay attention to your furniture and think about which items can be used as gym equipment.

• A fitball can be used for push-ups, “twisting” for abdominal abs, or strengthening the body torso.
• A chair can be used for triceps exercises (sit-ups).
• Place a sturdy mop or broom between two sturdy, equally high surfaces to do push-ups from a prone position.

Do yoga. Yoga classes are easy to arrange at home because they are done on the floor (or on a mat, if you have one). Yoga is great for normalizing heart rhythms, calming you down, and stretching you after a regular course of exercise. With yoga, you’ll also bring your thoughts into harmony and relax your body.

• Greetings to the Sun (a form of yoga)-an excellent addition to the standard set of sports exercises for a little cardio exercise, while harmonizing your thoughts.
• The inclined “dog” pose increases flexibility and strengthens the muscles of the back.
• The “chair” pose promotes a sense of balance and puts stress on the hips.

1. Eat right and drink enough water to conserve energy.
2. Start small. Don’t aim to take on serious workouts right away.
3. Do not go overboard with your workouts, justifying it with the fact that you are at home. If you feel that the duration of your workouts is too long, reduce their duration. The important thing is to keep them effective.
4. Always warm up before you start your workouts at home, and let yourself gradually cool down as you finish them. Do not take the path of least resistance and ignore generally accepted rules.