Can You Get Results From Home Workouts?

Fact Checked

Tonya McIntosh

Tonya McIntosh—The main person behind TGFFitness as its Founder and Chief Editor. Get to know more about Tonya


There’s no doubt that home workouts can be effective. After all, you can customize your routine to fit your own needs, you don’t have to worry about traffic, and you can work out in whatever clothes you want!

However, there are some things you need to keep in mind if you want to make sure that your at-home workouts are actually giving you results.

This blog post will discuss the factors that play into whether or not home workouts can help you achieve your fitness goals.

Do you have a specific goal in mind?

Your goal will play a big role in deciding whether or not home workouts can help you get results. If your goal is to lose weight, for example, you can definitely see results from working out at home.

But if you aim to build muscle, you might need to consider other factors, like whether or not you’re using the right equipment.

Learn More

Check out my article on 15 Easiest and Hardest Muscles to Build

Do you have the space and equipment for a home workout?

If you’re trying to build muscle, you might need access to weightlifting equipment that you can’t find at home. And if you don’t have a lot of space in your home, you might not be able to do certain types of workouts (like HIIT or cardio) as effectively as you could if you had more space.

Do you have the time for a home workout?

Working out at home can save you time, but only if you’re able to commit the time to it. If you don’t have much free time in your day-to-day life, working out at home might not be the best option for you.

Additionally, the following factors will have an impact on whether or not your home workouts are beneficial:

  • Level of intensity
  • The right nutrition
  • Variation of exercises
  • Adequate sleep
  • Whether or not you are consistent with your home workouts

Can you get results from home workouts? Yes, there are several benefits of exercising at home. However, there are also downsides to consider before making a decision.

What are the benefits of working out at home?

There are several benefits to working out at your own home gym, including:

Convenience and always accessible

Nothing beats the convenience of getting an effective workout right in the comfort of your home.

Since your home gym is beside your garage or living space, you can access it anytime – day or night.

You may schedule your workout around your preferred time, and between chores and calls, you can squeeze in some skipping rope or jumping jacks, which is simply fantastic.


A yoga mat, a few pounds of free weights, and some resistance bands are all you need for most home exercises. You can also use your body weight to perform isometric exercises such as Plank, Hip-Thrust Hold, and Squat Hold.

On the contrary, a membership at the local gym is by no means cheap, and of course, parking fees can also kick up the overall cost.


Driving to the gym is one of the primary deterrents that many gym enthusiasts dislike.

In most cases, workouts at the gym usually take less time than getting there. Besides, you also waste time waiting for a station to be empty so you can use it.

This is not an issue at a home gym since you plan your timetable and workout when it’s convenient.

It’s private and won’t be interrupted

Another fantastic advantage of working out at home is absolute privacy.

You won’t have to deal with people tapping on your shoulders, blaring music, or complying with a dress code when working out at home.

You can burn calories, tone muscles, and get your heart pumping at your own pace in a peaceful environment.


Public places are usually a hotspot of germs, and gyms are no exception.

With hundreds of individuals going to and from, sweating, coughing, and heaving inside the gym, it can quickly become a germ-breeding environment.

You can keep your home gym as sanitary and clean as you wish, which is a great advantage, especially in the post-pandemic world.

No crowds

When you work out at home, you don’t have to bump into other gym members, random people stopping to talk to you, and many more interruptions that are common at a gym.

You don’t have to worry about any of these things when exercising at home.

No waiting to use equipment

It’s a pet peeve of many fitness lovers that if another person is using certain equipment at the gym, they have to wait to use it.

This can seriously disrupt the pace of your training, not to mention it is extremely annoying.

You are the boss when you work out at home, so you don’t have to wait in line to lift weights or use a machine.

What are the disadvantages of working out at home?

Despite its outstanding benefits, working out at home is not without its drawbacks. These include:

There’s a lack of equipment

Lack of equipment in a home gym is one of the top disadvantages.

It is especially true if you are a beginner with nothing but a mat at your disposal.

If you want to get a good workout, you’ll have to add weights and other equipment to your workout.

Very few ways to target specific muscle groups

Targeting some muscle group, such as the back and calves, require equipment that may not be available in a home setting.

A lack of variety in your exercise routine may not deliver the same results as going to a gym where you can change your workout routine and use different machines.

It’s not easy to keep track of progress

Whether your goal is to gain muscle or lose weight, a progressive overload – adding more weights is inevitable in any fitness journey. And progressive overload is one of the most effective ways to track whether you achieve the desired development with your exercise goals.

However, since most home gyms are not equipped with weights and other fitness gear, tracking your progress is not feasible.

Keeping motivated can be a challenge

Unlike a gym setting where you constantly see individuals with ripped muscles pumping iron every day, you are alone in your home gym. So keeping motivated to workout out consistently can be a big challenge.

Ensure your form is correct

While training at home, maintaining proper form and posture while using exercise equipment or making a certain move is also challenging.

You don’t have a gym instructor or a personal trainer to correct you when you make a mistake in order to avoid injury and make the most out of your movements.

However, unless you have a background in fitness and training, you have no one to assist you at home.

What Equipment Will I Need?

Before you start investing in expensive home gym equipment, ask yourself this important question:

Should I get a home gym system?

Home gym systems can easily run into thousands of dollars, making them quite the investment. With a home gym, you benefit from varied workouts and long-lasting equipment. But the drawback is their premium price tag, so they are not for everyone.

But even without a home gym system, below are the basic exercise equipment you will need for a home gym setup:

  • Exercise mat
  • Heart rate monitor
  • Adjustable dumbbells
  • Resistance bands
  • Stability ball

Do I need to invest in equipment?

Heavy-duty equipment such as a home gym system, cross trainer, or mountain climbers can be a great way to work on every muscle group for effective workouts. However, as already mentioned, they can be quite an investment.

Nevertheless, if you want results for working out at home, you will need to invest in some basic equipment mentioned above.

How can you make your home workouts more effective?

Below are my top tips for an effective workout plan at home:

Switch up the exercises

Switching up your exercises keeps you motivated and allows you to hit all muscle groups in the body.

Increase Intensity

Increasing your exercises from low intensity to a higher one will burn more calories, increase energy levels, target more muscle, and cause more fat loss.

Since our muscles get used to a certain movement, you may stop seeing results after a few months, which is why it is important to keep them challenging.

Adequate sleep

Aim to clock in at least seven hours of sleep every night, which will help your coordination, meaning you can train better. Sufficient sleep also helps your body regenerate quicker and avoid injury.

Taking a deload week

A deload week is where you engage in lighter weights and easier exercises, so your body gets a rest time. Going easy with the heavyweights for a few days can also help your nervous system recover.

Be consistent

Fitness and exercise are a lifestyle and not a one-time experience. It’s okay to feel disheartened and unmotivated some days but don’t give up. Consistency in exercises always comes with a great payoff!

Designate a time and place

If you work out at a certain time every day, you will develop it into a habit, so give it a shot. In addition, designate a place to exercise where there are no distractions, such as the kids or the TV.

Follow a structured program

Following an online program where you have access to different types of workouts every day can also be a great motivator.

Track your progress

Writing in a journal, using an app, or documenting in a video where you track such things as the number of reps and weights are great ways to achieve your goals.

Push yourself

After every few weeks or so, change the weights, try resistance training, and increase the number of push-ups or squat jumps to push yourself.

Hire a coach

Finally, a fitness coach is always a great option if your home workout plan is not as effective as you want.


Workouts at home can be as great as working out at the gym, but you need the right ingredients – motivation, variation, and, of course, a few pieces of home workout equipment.

In addition, consistency is key to getting great results, whether you rely on your own body weight or the latest home gym system.

When you hit that plateau, which is inevitable with every fitness training, remember to keep going! It is worth it.


How long do I need to work out to see results from at-home exercises?

Assuming that you are consistent with your workouts, have a decent diet, and get enough sleep, you should see results from home workouts in about three weeks.

You will see faster results if you add weights and engage in other challenging forms, such as resistance training.

Which home workouts burn the most calories?

High-intensity interval training, HIIT, is your best bet if your goal is to burn more calories because it involves quick movements.

What bodyweight exercises deliver great results as using gym equipment?

Top body weight exercises that deliver great results as using gym equipment are push-ups, regular squats, hinges, glute bridges, and lunges.

Aim to hit at least 3-4 sets with 8-10 reps when you perform these exercise moves.

At what time of day and how often should we be exercising?

The time of exercise is not nearly as important as being consistent and keeping at it.

However, an ideal exercise plan should include cardio training for at least two weeks and resistance training three times.

How can I track my at-home workout progress?

There are multiple ways to track your at-home workout progress – notes on your phone, writing down in a journal, or using a mobile online app.

Documenting your exercise regimen on video is also a great way to keep track of your progress.

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Chief Editor
Tonya McIntosh

Hello there! My name is Tonya McIntosh, and I’m the Founder and Chief Editor of TGFFitness. I’m also a NASM-certified Nutrition Coach and Personal Trainer. With eight years of experience under my belt, I’ve found that one of the most common issues my clients struggle with is remaining consistent.

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