Nothing beats the convenience of working out at home. You save time and money, while losing more weight than those who workout in health clubs. A University of Florida research study found that home-based exercisers lost 10 pounds more than those who exercised in gyms. The key to getting awesome results like the ones in this study, is giving your workout a FITT makeover. FITT stand for frequency, intensity, time, and type. When you take a look at your workout and address these factors, your training will become more efficient and effective, getting you awesome results that will sustain the motivation you need to accomplish your fitness goals. Grab your workout and see if you're working out correctly.

Frequency - A two-day a week strength training routine can be just as effective as a five-day routine. The most important consideration is how often you train muscles. Full body strength training workouts can be done 3 times a week but should include fewer exercises per workout. Strength training routines that include 2-3 body parts can include more exercises but should be done less often. This allows your body enough time to recover leading to improved performance. With flexibility and cardio you can go daily or as little as three times a week. Obviously the more you do the more calories your burn and the more flexible you will become. Just be careful not to overcommit. This is a mistake that often leads to failure so be sure to be realistic.

Intensity - Challenging your body by utilizing proper form, adequate weight, and the right number of reps, is crucial in transforming your body. This doesn’t mean you have to use heavy weights or perform 100 reps to make a difference, but you should experience some degree of difficulty each time you exercise, to generate change. When doing cardio aim for a few higher intensity intervals throughout your workout. You don't have to plan out levels and intervals just speed it up for a few minutes several times through the workout and you'll burn more calories and gain endurance more quickly. Finally with stretching try to go past the point of comfort (not pain) each time, or try the contract relax method of stretching to go further every time.

Time - There is a common misconception that in order to get results you need to workout for hours at a time. In reality a 45-60 minute strength-training workout is enough for most individuals. In fact strength training routines that last longer than 60 minutes can actually break down muscle and cause injuries. Think quality vs. quantity. The same goes for cardio and flexibility. Yes a 2 hour yoga class sounds great, but do you really need to do it that long to see benefits? Probably not. Cardio is about the only activity that you can do for long periods of time, just make sure your calorie intake is adequate in order to prevent muscle loss and a lower metabolism.

Type – Whether you’re looking to reduce the size of your thighs, or lose the love handles, it’s important to include all types of exercises for all body parts. A balanced program should include cardio for calorie burning and endurance, strength training for boosting metabolism and shaping, and flexibility for relaxation and to prevent injuries. Remember that variety within each activity is also important. Try different types of cardio such as walking, spin class, or a tae bo video. Use different types of resistance including dumbbells, machines, cables, and medicine balls. Try basic stretching or yoga or pilates for flexibility. Working your body from every angle and with as many activities as possible yields quicker results and less injuries.

Once you've planned your workout around these principles the only thing left to do is gather your equipment. A well-rounded program requires very little equipment. You can use your bodyweight, and a combination of dumbbells, resistance bands, stability ball, and body bar to maximize your results. All this equipment can be purchased for around $100, which allows you to spend your dollars on what really counts, expert guidance. An expert whether it be a trainer or a group instructor, will customize a program to your individual needs, in addition to teaching you motivation, and goal setting, which can make the difference between a home strength training program that works and one that doesn’t.

Must Have Home Fitness Equipment
BodyTrends Anti-Burst Fitness Ball 65cm (5'8" and Up), blue