How to set up a home workout corner

The best workout is the one you actually do. A small corner at home, set up and ready, makes it much easier to train every day. You don’t need much space or money. Here is how to set it up.

Choose a spot

You need a space of about two by two meters. Next to the bed, in a corner of the living room or in the attic. A wooden or tiled floor is best. Good light and fresh air help.

The basics

• A mat. The yoga mat 6 mm cushions your knees and back on a hard floor. For travel, the travel yoga mat 4 mm rolls up small.
• Resistance bands, set of 5. From 5 to 50 kilos of resistance, for arms, legs, back and shoulders. They come with a guide of twelve exercises.
• One weight. The kettlebell 12 kg is good for swings, squats and lunges. Prefer to vary? The adjustable dumbbell set 20 kg goes from four to ten kilos per hand.
• A jump rope with counter, for cardio in a small space.
• A foam roller, for loosening tight muscles after training.
• A cork yoga block, for stretching and yoga.

Keep it ready

The biggest barrier is getting started. If you need to find your mat, move the coffee table and search for the bands, you skip it. Keep everything together in one place. A cotton rope storage basket in size L holds the bands, the rope, the block and the roller. The kettlebell stands next to it.

A simple routine of 20 minutes

1. Warm up for 3 minutes: jump rope, or march on the spot.
2. Squats with the kettlebell: 3 rounds of 12.
3. Rows with a resistance band around a door handle: 3 rounds of 12.
4. Push-ups on the mat, on your knees if needed: 3 rounds of 8 to 12.
5. Kettlebell swings: 3 rounds of 15.
6. Plank on the mat: 3 times 30 seconds.
7. Cool down for 3 minutes with the foam roller and some stretches.

Rest about a minute between rounds. When it gets easy, add a round or choose a heavier band.

Track your progress

The sports watch with heart rate monitor shows how hard you work and how quickly you recover. Or simply write down what you did in a notebook. Seeing your progress keeps you going.

Stay safe

• Learn the kettlebell swing with a light weight and good form. The power comes from your hips, not your arms.
• Check resistance bands for cracks before every workout.
• Stop when something hurts. Discomfort is normal; pain is not.

Make it a habit

Train at the same time every day, for example before breakfast. Lay out your mat the evening before. After a few weeks, it becomes as normal as brushing your teeth.

Drink enough water. Keep the sports water bottle 500 ml next to your mat.