If you don’t like sweating in a gym or hate treadmills, there are plenty of other ways to get in some exercise. You can also count everyday activities as workouts: take a walk at lunchtime, dance around the house, or even play with your kids. It’s important to plan your workout sessions ahead of time and schedule them just like other appointments.

Plan Your Workouts

Whether you’re a seasoned gym-goer or just getting started, having a workout plan will go a long way in helping fitness become an ingrained habit. Start by determining how many days you want to exercise each week, and then plan your weekly routine around that. For example, if you decide to work out five days a week, schedule your strength and cardio sessions accordingly. This will help ensure you’re hitting your goals while still allowing for rest and recovery days.

Once you have a schedule planned out, stick to it. Treat your workouts like doctor’s appointments, and make an effort to show up for them. If you can’t make it to the gym one day, reschedule for later in the week. This will help you stay accountable and prevent you from skipping workouts completely.

When planning your workouts, consider when you feel most energized and motivated. For some, morning workouts may be the best option, while others find that evening workouts are more productive. Experimenting with both morning and evening sessions will give you an idea of what feels best for your body.

In addition to determining the frequency of your workouts, also plan out which muscle groups you’ll focus on each week. This will help you ensure that you’re targeting all major muscle groups and giving them a full, balanced workout. For instance, if you’re focusing on chest and back day, be sure to include push exercises such as biceps curls and shoulder presses, and pull exercises such as biceps rows and triceps dips.

You’ll also need to choose which equipment you will use for each workout. If you’re new to working out, it may be helpful to visit the gym a few times before you actually begin exercising so that you can familiarize yourself with the different machines. This will save you time and energy in the long run.

If you’re not a member of a gym, there are plenty of home fitness equipment options available. The Peloton Guide, for example, is a smart home-gym that can help you get in shape with guided cardio, yoga, and weight training classes. This device is affordable, portable, and connects to a TV or monitor so that you can follow along with the instructor.

Get the Right Equipment

Once you’ve got a plan, the next step is to choose the right equipment for your workouts. Most people start by looking at the fancier exercise contraptions like treadmills, elliptical machines or weight bench systems but there’s also plenty of simpler options that can provide effective results.

When choosing equipment, it’s important to weigh your budget against your goals and available space. Many of the bigger, more expensive machines have a lot of bells and whistles but you should consider whether the equipment will actually be used or whether it’s just taking up space. You’ve probably heard of someone who splurged on a piece of equipment and then never uses it so make sure you think through your purchase carefully before committing to anything too large.

Evaluate your available space and look for a machine that folds or has a compact design, allowing it to be easily stored when not in use. This will help you keep your home gym free of clutter and more streamlined in its overall aesthetics. Some equipment will even come with built-in transport wheels for easy relocation if needed.

Ensure that the equipment you’re considering is made of sturdy materials. This will ensure that your equipment lasts and reduces the need for repairs or replacements down the line. You’ll also want to consider comfort features such as adjustable seat height, padded handles and nonslip pedal surfaces for better safety.

Lastly, don’t forget to include some core exercises in your workouts. Simple tools such as stability balls and ab wheels can be a great way to work the muscles in your abdomen, back and hips. This group of muscles is essential for supporting the rest of your body and can have a big impact on the strength of your entire body. You can also get a pretty effective workout with the help of a set of resistance bands. They are less bulky and can be much cheaper than pumping iron but still offer the same resistance that you’d find on a cable machine. Just don’t overdo it with the weights!

Have a Cool Down Session

After you finish your last rep of lunges or run your final lap on the treadmill, you’re probably tempted to just get in the shower and grab a post-workout snack. However, this is one of the biggest mistakes you can make, as skipping a proper cool down session can lead to muscle soreness and even injury.

Cooling down is important because it helps your body return to a resting state gradually and decreases the chance of light-headedness or fainting. It also prevents blood pooling in the lower extremities, which can happen if you suddenly stop exercising and can reduce the flow of blood to vital organs such as the brain.

A cooling down session can be as simple as five minutes of walking on a treadmill, or you can add in a few stretches to further improve your flexibility and range of motion. The Sweat app includes a series of cool down stretches that are specifically suited to each workout, making this part of your exercise routine easy and effective.

It’s also important to stay hydrated after you workout. Not only will it help your muscles recover faster, but it can also increase energy levels and boost your mood. This is particularly true for individuals who exercise in hot environments, as hydration can help to prevent heat exhaustion and dehydration.

Lastly, cooling down can give your mind a break from the mental demands of your workout and can help to reduce stress. It can also be a good time to reflect on your accomplishments and the positive impact that your fitness journey is having on your health and wellbeing.

Stay Hydrated

Whether you’re an elite athlete or a weekend warrior, hydration fuels your performance. Water makes up 60% of the body and is vital for all bodily functions, so it’s important to keep your fluid levels up before, during and after a workout to avoid dehydration. Dehydration can affect your mood and even cause a headache, which can seriously dampen your exercise routine and stop you hitting your targets.

You lose about a litre of water an hour through sweat, so it’s essential to replenish your fluids. Water is the best option, as it’s free of any added sugar and provides the nutrients your body needs to function properly. If you’re going to be exercising for longer, it might be a good idea to opt for a sports drink that contains electrolytes, but always check the label first as these can be high in added sugar and calories.

It’s important to keep hydrated both before and after your workout, but it’s also important to take regular sips throughout the day to ensure that you are staying hydrated. Chugging a glass of water isn’t going to do much as it will just pass through your system and be peed out, but taking small sips regularly will help your body retain the water. Adding a bit of electrolyte powder can also help you stay hydrated.

Aside from being necessary for your overall health, hydration is also key when you exercise, as it helps your body regulate heat. When you are dehydrated, your body struggles to regulate the temperature, which can lead to fatigue and nausea, and severe dehydration can even lead to heat exhaustion. Signs of dehydration include thirst, muscle cramps, dry mouth, dark-colored urine and dizziness.

Aside from drinking water, you should also eat foods that are rich in water content, such as leafy greens, fruit, berries and watermelon. You can also add a pinch of salt to your food to help you retain fluids, but make sure that you don’t overdo it as this can be harmful for your health. It’s also a good idea to carry around a water bottle with you wherever you go, as this will help you to remember to drink and will remind you to replace your fluids.