With one weekend of hot weather behind us, we've suddenly gone into body panic as it's becoming apparent that legs-out season is very nearly upon us. Yet, gone are the days when the only option to losing weight involved getting up before the crack of dawn to make a 7am class, met by an over enthusiastic instructor who would punish you for an hour before your working day has even begun. While that is exactly what some exercise junkies crave, it's not for everyone. Not to mention, gym memberships and class fees can be expensive.
Thankfully there's a new wave of at-home exercise methods that get serious results at a fraction of the price. Whether it's working out in your bedroom to an app-based workout set by a professional PT (personal trainer) or your favourite fitness classes available to stream on subscription, there's a host of new ways to get fit this summer that save both time and money.
As technology has moved on, we’ve become increasingly busy and engaged 24/7. "We have less free time than we did a a decade ago," advises Workshop gymnasium senior performance specialist and founder of prime body app, Tim Blakey. "Fortunately the advances in fit-tech, particularly in the online training arena means you no longer have to print out an exercise crib sheet and scribble down sets and reps, wondering if you’re doing the exercises correctly," says Blakey. Workshop gymnasium senior performance specialist and founder of prime body app
Does this mean online is better than 1-2-1 training? "No way, " advises Blakey. "The extra value we provide in person should justify the price of a personal training session, but when you consider the affordability of online training, the convenience to adapt to ever-changing diaries and no cancellation charges, it's no wonder that it's a growing market.
Here's our pick of the best new at-home workouts to try to get yourself in shape this spring
PR1MEBODY is a training app for those wanting real results and sustainable changes to their physique. Every session is expertly designed by Tim with emphasis on corrective mobility and postural work to accompany the detailed and progressive training plan. Sign up to the app Via Tim's website www.PR1MEBODY.COM
All 12 week programmes utilise the app's high functionality when it comes to tracking and accountability. The PR1MEBODY app can sync to MyFitnessPal to improve nutritional compliance. An in-depth video coaching series is included alongside the training videos and the built in messaging function has Tim there with you all along the way so it feels like you're in a PT session.
Follow Tim on Instagram @pr1mebody
P.volve is a streaming fitness site whereby you subscribe for a monthly fee (£24) so that you can enjoy pre-recorded workout as if you were actually in a fitness studio with an instructor guiding you through the process - but in the comfort of your own home or hotel room.
"So many of my clients don't have time to travel to a gym, workout and then shower and get to work, or they don't have the money or childcare. All of the workouts on my streaming service are exactly the same as my in-studio classes – it’s basically like having me in your living room," advises Victoria Secret Personal Trainer and founder of P.volve, Pasterino. There is a wide variety of workouts available and how-to tutorials with new work-outs updated regularly. What’s great about this streaming site, is that you can filter the videos based on which body part you want to focus on, how much time you have and what equipment is available to you.
For the best results, we recommend purchasing the p.ball, £47 to enhance your workout experience. A weighted pvc ball is held in a cradle underneath a resistance band, designed to be placed around your legs to tone and sculpt the most stubborn areas. If you already have your own bedside routine and don't wish to subscribe, you can purchase the p.ball separately.
What is TRX? TRX (total resistance exercise) is a suspension trainer. It’s a dual-strap that allows you to suspend different parts of your body off the floor, with the result being that you use your core in every movement that you do. It only needs your body weight to create resistance allowing you to control your own workout and push yourself as more or as little as you like. You can work each part of your body in effective ways in a short space of time proving no need for machine weights.
"For a super effective at-home workout, I’d recommend using the TRX Home2 System," advises Gym Manager at Workshop Gymnasium Artur Zolkiewicz. The suspension trainer is light, easy to attach to any door frame and comes with an app full of workouts and training tips delivered by the world’s top trainers. They will guide you through suspension training, HIIT, functional training and yoga - all in the comfort of your own home.
Follow Artur on Instagram @arturzolkiewicz
How many days a week should you workout to see a difference?
It’s goal dependent. For those looking to truly change their physiques and add muscle, that also means ‘tone’, " 3-4 x 1 hour training sessions a week is optimal," advises Blakey. Any more and you risk under-recovering. More experienced lifters can train more often this. The other 3-4 days of the week recovery shouldn’t mean doing nothing. Active recovery is best. A walk, gentle short jog or a swim. Basically still try and hit 10,000 steps a day even on rest days.
Tim tells me, "When it comes to fat-loss goals, resistance training will help with this too. Many people still think ‘cardio’ is essential for fat loss –it isn’t." However the biggest difference for fat loss will come from adopting a healthier diet.
How should you adapt your diet?
"Don’t crash diet," says Blakey. Small changes are best. By the time these small changes have accumulated to form big changes over all, most people have already reached their destination weight loss or at least come close to it.
Stephen Pasterino agrees, "Adopting a healthy nutrition philosophy is essential if you want to see a difference in your body. Focus on sustainable, long-term care of your body with no 'quick fixes'.
"Incorporate whole clean foods into your diet and avoid snacking," advises Pasterino. It's also advised to space time between meals anywhere from 3-6 hours and never eat three hours before bed.
It's important to not over stress your body, working out too hard too often can have the opposite effect. "I always have my clients take days off, even when they don’t want to. It's crucial to letting the muscles recover and reduce swelling.
Tim's Blakey's 4 top tips to help you get ahead of your weight loss
Try to reduce the intake of processed foods. Aim to eat more single ingredient foods. Switch chocolate and sweets for fruit and berries. Doesn’t matter how small this reduction is. Just start.
Learn to cook. Mastering just seven go-to dinner dishes that are quick to make at home (where you have control over ingredients) is a great start. This helps you ‘batch-cook’ to have carry over meals the following day.
Sleep 7-8 hours a night. Yup, lack of sleep can adversely affect appetite, will power and therefor ability to lose weight.
Drink 3 litres of water a day. Most people live in a state of mild dehydration and thirst can often be confused as hunger.
What are your top tips for indoor fitness?
Tell us in the comments below