From big-ticket items to serious bargains, top trainers reveal the best investments to fire up your fitness without leaving the house.
If the national financial situation over the last year has taught us anything, it’s how to budget. The recent interest rate rises have us all actively reassessing our spending. From cancelling streaming subscriptions to switching to online grocery services, we’re all jumping at new ways to save cash and better our financial wellbeing.
And when it comes to finding space in the budget for our health and fitness, more often than not the overly priced, inconsistently used gym membership is the first thing to go. Thankfully, it doesn’t have to come at the cost of our health, with many Aussies forfeiting group fitness studios and resuscitating old home gym equipment to get our sweat on at a fraction of the cost.
“It’s absolutely true that the home gym saves you both money and time,” says Melbourne-based fitness expert, Sam Wood. “Let’s just take a look at the numbers for a minute. A gym membership can range between $800 and $10,000 a year, but let’s say, on average, around $2000 a year. For that $2000, you can get a great set-up at home. That might include a mat, dumbbells, a couple of bands, kettlebells and an exercise bike. So, after one year, you’re even and you now own the equipment,” says Wood.
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Concerned that home workouts won’t yield the same results as the gym? Sweat app fitness trainer, Kelsey Wells, assures this is far from the truth. “No matter what your set-up is, home workouts can be just as effective in helping you hit your goals and boost your overall health and wellbeing,” she says. “If anything, having a home gym makes prioritising exercise more efficient and accessible.”
“Time is money,” adds Wood, explaining that one of the major perks of having a good home fitness set-up is being able to roll out of bed and pump out a solid workout, all before the kids are even awake. “It’s not the workout time you save. It’s the travel time. No traffic, no time, no worries!”
And one of the few positives to come out of the pandemic is the array of online resources now available to bring all kinds of workouts to your lounge room, spare room or balcony. From a quick 20-minute HIIT session to guided spin classes, there’s a wealth of accessible sessions to not only add variety to your weekly exercise routine, but to help keep motivation high.
“We call 28 [the 28 by Sam Wood program] the personal trainer in your pocket for this very reason,” says Wood. “A huge variety of workouts, expert trainers in real time helping you with technique and, most importantly, the support, motivation and accountability of a like-minded community.”
“You are more likely to exercise discipline and consistency if you’ve created an environment for success,” adds Wells. “Training apps, like the Sweat app, can be an excellent, cost-effective way to help you work out from home; the training programs take away the guesswork and help motivate you to move your body on a regular basis.”
That said, working out from home requires more accountability than sweating it out in the gym. There’s no cancellation fee, so skipping a session is easier, and there’s no one physically watching to make sure you’re working at your maximum effort or hitting that last rep. So the onus is on you to set a schedule and stick to it.
Still, if you’re committed to taking your home gym to the next level with new equipment to inspire your workouts, here are 12 top fitness buys to help replicate your fave studio session.
Your at-home fit kit
Set yourself up for a workout win with these 12 exercise essentials:
1. Resistance bands
Gaiam Performance Strength & Flexibility Kit, $33 from theathletesfoot.com.au
“Resistance bands take up barely any space, add extra load to your exercises and the resistance is adjustable,” says Wells. If you’re looking to ramp up your regular exercises, tie one around your thighs when doing hip thrusts, squats or crab walks. Feeling tight? These are perfect for stretching out calves and hammies.
2. Exercise ball
Celsius Fit Ball, $35 from rebelsport.com.au
Fit balls add a new twist to ordinary exercises, forcing your body to engage your entire abdominal chain. “They’re excellent for stability training, even for advanced trainers,” says Wells, who’s a huge fan of this kind of training as a way to boost strength and reduce the risk of injury. In short, it’s the ultimate health and fitness multi-tasker.
3. Foam roller
TriggerPoint Grid Foam Roller, $60 from rebelsport.com.au
Like petrol in a race car, foam rolling is the best way to keep muscles and joints functioning at their best. Try adding five minutes of rolling to your warm-up to increase flexibility before a workout. It’s also a great practice in front of the TV to ease tension in the legs and upper back, particularly after a workout to reduce delayed-onset muscle soreness (DOMS).
4. Workout mat
Lululemon The Workout Mat, $99 from lululemon.com.au
“This one might seem obvious, but investing in a quality mat can help make your at-home sessions more comfortable,” says Wells, adding a soft base that’s not too thick but still has ample cushion can provide extra joint support. Think beyond planks and crunches – a good mat will keep you stable during a range of floor movements, from child’s pose to a classic hip bridge.
5. Battle ropes
Celsius 9M Battle Rope, $110 from rebelsport.com.au
Aside from adding an element of variety to your workout, this former bootcamp favourite brings a full-body burn in a matter of minutes. Ropes can be added to a number of movements to strengthen arms and legs, and tone shoulders and abs. Try incorporating them in circuit workouts with rope slams, bilateral waves and Russian twists for instant results.
6. Adjustable bench
Celsius BC2 FID Bench, $230 from rebelsport.com.au
The main benefit of this humble hero? “Hundreds of exercise combinations can be achieved with just dumbbells and an adjustable bench,” says Wood. When flat, it’s a great platform for strength exercises such as step-ups, rows, even box jumps. When raised, it’s the perfect support for a chest press, overhead press or seated bicep curl.
7. TRX ropes
TRX Home2 System Suspension Trainer, $230 from trxtraining.com
These clever and versatile straps not only prove you don’t need weights to feel a burn, but, working against gravity, TRX ropes can deliver a full-body workout. “Attach this suspension trainer to your pull-up bar and there are heaps of strength and functional movements you can do,” advises Wood. Plus they’re easy to tuck away when you’re not in gym mode.
8. Dumbbells
Force USA Rubber Hex Dumbbells, starting at $5 each from gymandfitness.com.au
This hyper-versatile gym essential is the first thing you should be adding to cart. Not only can dumbbells be used during almost any exercise to increase intensity, build muscle and fire up metabolism, they require greater stabilisation than a barbell, meaning you’ll simultaneously benefit your core while working other muscle groups.
9. Kettlebells
Ironedge Kettlebell Set, from $255 from ironedge.com.au
Adding kettlebells to your ordinary circuit routine will give it a complete makeover; they strengthen muscle groups that lighter hand weights can’t. Try incorporating deadlifts, rows and swings to target the back and shoulders. “Fantastic for function, strength and power,” says Wood. “You can take them to the park or backyard and put a great circuit together.”
10. Treadmill
Endurance Spirit Treadmill, $1,299 from amazon.com.au
Possibly the most versatile cardio machine, a treadmill adds a lot to any workout. Not only is it great for low-impact training, the speed function challenges your anaerobic systems for a high-impact session. The other reason we love it? The incline function offers a great intensity booster, whether it be adding some heat to your walk, or a slight rise to your long run.
11. Squat rack and barbell
Verve Zen Power Rack, $2,299 from vervefitness.com.au
“If you were serious about weight training in the gym, you will be missing this,” says Wells. Thankfully, a number of forward-thinking companies have put out models specific to a DIY set-up. “If I had the space to set up the ultimate home gym, I would always have a squat rack,” says Wood. A little on the pricier side, but well worth it.
12. Exercise bike
Concept 2 Bike Erg, $1,995 from concept2.com.au
An exercise bike is another great tool – and it’s a little easier on the joints than a treadmill. The low-impact machine targets the leg muscles, focusing on speed and power to increase your heart rate, whether you’re belting out a warm-up or 30-minute cycle. “Best bike on the market. Smooth, easy to get on and off, and beautiful to ride,” says Wood of this one.