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According to Pew Research Center data, 79 percent of people make New Year’s resolutions that focus on health, exercise, or diet. At-home fitness equipment and tech can help achieve some of your health, exercise, and fitness goals. The convenience of working out at home eliminates the need to make it to the gym before it closes, and you never have to wait for someone else to get off of your preferred equipment. Plus, weather, traffic, and public transit delays are no longer valid excuses. Thinking of setting up a home gym? Certified personal trainer and BowFlex fitness advisor Amy Kiser Schemper tells us it really only takes a few items.
“Most of us don’t need multiple pieces of equipment or fancy, novel exercise machines; we need equipment that creates consistency, confidence, and adaptability,” Schemper says.
Schemper recommends focusing on equipment that lets you get set up easily, work out without a lot of switching or adjusting, and make the most of the time you have available.
“First, define your fitness goals: are you hoping to get stronger through resistance training? Improve cardiovascular endurance? Increase mobility and flexibility? General health and fitness, and consistency of moving your body?”
After defining your goals and the types of workouts you hope to do, she says this will help you decide which equipment would be best for you.
Next, Schemper recommends examining your space. “If you’ll be working out in a garage or basement with a cement floor, rubber mats or flooring might be helpful.”
If you’ll be exercising in your living room or bedroom, where space is limited, Schemper advises focusing on smaller pieces of equipment that store easily in a closet or corner. “When it comes to home workouts, having enough space to move effectively is more important than fancy equipment,” she explains.
As a trainer, Schemper recommends starting simple and adding more items later if you desire. “A set of dumbbells, a mat, and some resistance bands are a great starting point,” she says. “Resistance bands are versatile and inexpensive, and don’t take up much space.”
Schemper says one of the most effective training tools for beginners is a set of dumbbells – especially adjustable dumbbells. “With dumbbells, there’s no machine adjustment or adding weights to a bar, and you can easily work all your major movement patterns.”
In addition, adjustable dumbbells allow you to start slow and low, then progress incrementally as you get stronger. “Adjustable dumbbells grow with you, and are perfect for the at-home exerciser,” she notes.
Additional workout tips from Schemper:
- If you are starting a home fitness routine, focus on starting slow with shorter workouts to build consistency. Even just ten minutes a day can build healthy habits. Going too hard, too fast, can lead to burnout.
- With strength training, focus on functional movement patterns such as squats, hinges, lunges, upper-body push and pull, and rotation. Aim for 1-2 sets of 8-12 reps as you gain strength and range of motion.
- Keep your workout equipment visible and accessible, so fitness is top of mind, and getting set up doesn’t feel overwhelming.
- Use “habit stacking” by pairing your workout with something you really enjoy, like listening to a podcast or watching a favorite TV show.
These are some of the best home gym items to help reach your exercise and fitness goals:
All of these products have been hand-selected by Team 6sqft. We may receive a commission for purchases made through these affiliate links. All prices reflect those at the time of publishing.
Equipment
Many treadmills are big, bulky, and take up too much space – especially in the average New York apartment, where every square foot holds importance. However, this compact, low-profile treadmill folds out of the way when not in use, so you can slide it under your bed or sofa. You can walk or run on the treadmill, and if you have an adjustable standing desk, you can even use the treadmill as a walking pad while working. The LED display lets you monitor calories burned, steps taken, speed, and distance.
UREVO Strol 2E Smart 2-in-1 Folding Treadmill, $221/ Sale $200 at Amazon
For weights that adjust from 5 pounds to 52.5 pounds, each of these two dumbbells is the equivalent of 15 dumbbells. By adjusting the dials, you can switch between the various weight increments per dumbbell. The dumbbells are made of premium metal components and have a secure locking mechanism, as well as an ergonomic non-slip handle.
BowFlex Results Series 522 SelectTech Dumbbells, $430/Sale $400 at Amazon
You can ride a stationary bike any time of the day. And since this one has a low noise level, you don’t have to worry about disturbing others in your home. The bike is recommended for those 4’8” to 6’2” in height, and the inseam height is adjustable from 28” to 38.” Other features include dual water bottle holders, transport wheels, a dumbbell rack, and an iPad holder.
MERACH Exercise Bike, $300/Sale $240 at Amazon
You can use this exercise ball for core and balance training, basic ball workout routines, yoga, and also sit on it while working, gaming, and more. Since the ball is made of PVC with closed-cell foaming, it gradually releases air to deflate slowly. The ball comes in 5 sizes (S to XXL) to accommodate various heights.
Trideer Exercise Ball, $19 to $29 depending on color, at Amazon
These resistance bands are great for working your glutes, abs, calves, quads, and hamstrings. The pack includes four bands (all the same size). The bands are made of a poly-cotton-latex mix, and the material is thick, with reinforced joints and a non-slip rubber grip. They’re designed to be comfortable enough to also wear on bare skin. The band packs are available in three different color variations.
Vergali Resistance Bands, $22 at Amazon
Jumping rope can burn 1,000 calories in an hour, making it one of the most effective aerobic exercises. This jump rope is made of PVC steel wire that resists tangling and has foam handles. You can customize the rope length. And since it’s a smart jump rope, the LCD screen on the handle (which also has HD night vision), displays data from one of three jump modes: free jump, time countdown, and numbers countdown. Connecting with the app allows you to analyze and track periodic workout data.
RENPHO Smart Jump Rope, $23/Sale $18 at Amazon
Tech
This military-quality smartwatch has 150 sports modes, so it can track you running, cycling, rope skipping, and more. The watch has a Corning Gorilla Glass screen and amoled display. It’s also dust and shock-resistant, and waterproof up to 10ATM, so there’s no need to worry about accidentally knocking over your water bottle. The watch can monitor your heart rate, blood oxygen, and help with breath training. It can also track your sleep habits. When outside, you can use the GPS satellite and the altitude barometer. The battery lasts for 60 days in standby mode and 20 days in daily mode.
Mibro GS Explorer 5 Military Smartwatch with Titanium, $300 at Amazon
Another option is this smartwatch, which also provides 24/7 health monitoring, including heart rate and blood oxygen monitoring, along with sleep tracking, and has a one-tap health check feature. The watch has 160 freestyle training modes, and you can also make and take calls, and receive notifications. Battery life is up to 14-15 days with regular use. The watch has a multifunction dial, three-icon theme options, and customizable shortcut cards. The military-grade watch has a stainless-steel body and Corning Gorilla 9H double-layer glass. It’s designed to withstand water (10ATM), and extreme heat and cold. There’s also another model – the Kospet Magic R10, which is 5ATM waterproof, has a 12-day typical battery life, and also tracks menstrual cycles.
Kospet Tank T4 Smart Watch, $210 at Amazon
Music can help you stay motivated when exercising. And this colorful portable Bluetooth speaker (available in three colors: navy, mulberry, or midnight black) is also fun to use. The speaker has a playtime of 16 hours, and the waterproof rating makes it durable and rugged. The media knob on the top easily adjusts the volume, and you can tap the knob to pause and play. When connected to the app, the lighting, sound, and controls are customizable.
JLab Go Party Portable Bluetooth Speaker, $31 at Amazon
Earbuds can help you focus, and also allow others in your home to opt out of your music choices. These earbuds have dual drivers and hi-res audio, and the hybrid active noise cancellation feature lets you drown out external sounds – or let them in. The earbuds are rated to endure sweat and dirt, and have an earhook, so you don’t have to worry about them falling out when you’re working out. Connecting to the app lets you customize settings.
JLab Epic Air Sport ANC 3 Wireless Earbuds, $100/ Sale $65 at Amazon
Unlike earbuds (which go in your ears), bone conduction headphones (also known as open ear headphones, or earphones) sit on the outside of your ears, and transmit sound using vibrations from your temporal bones to your inner ears. This allows you to hear what’s going on around you. The waterproof bone conduction headphones are made of a lightweight silicone and titanium memory alloy, so they’re lightweight and have a 10-hour battery life. There’s a built-in microphone so you can take phone calls.
Creative Outlier Free Pro+ Wireless Bone Conduction Headphones, $90 at Amazon
These sweat-resistant, open-ear earbuds have thin nickel-titanium memory wire ear hooks, so you don’t have to worry about dropping them. The open-ear earbuds are sweat-resistant and coated with a skin-friendly, ultra-soft supramolecular liquid silicone. The active noise cancellation feature blocks out exterior noise, and the battery lasts for 30 hours. The earbuds also glow, making them a good choice if you’re exercising outdoors at night. Connecting to the app lets you view battery life, choose sound modes, and more. Color choices are purple, green, and grey.
ACEFAST Acefit Pro Open-Ear Headphones, $80/ $50 at Amazon
Workout and recovery
While working out in your home, expect to get pretty hot, pretty quickly. This 40” tower fan is tan and slim, so it doesn’t take up much floor space. It has manual controls, but the Airsense technology can also monitor the conditions in the room and automatically adjust settings to maintain the most comfortable environment. The fan is also quiet (24dB), and oscillates 90 degrees, circulating air for up to 50 feet. The activated carbon charcoal filter neutralizes odors and also traps dust and hair.
Lasko Pinnacle 40″ Tower Fan, $117/ Sale $70 at Amazon
You can be comfortable working out – and look good when you leave the house with these high-top sneakers. They have a magic rigid wedge: the footbed provides support and stability while reducing foot fatigue, and also provides cushioning for comfort. The mesh top cover of the rigid wedge provides breathability and moisture management. The breathable canvas is lightweight, breathable, and durable.
P.F. Flyers All-American Retro Black Low Top Sneakers, $90 at Amazon
It’s important to stay hydrated when you’re working out at home. This 35-ounce water bottle has a 100% leakproof lid, a stainless-steel straw (to reduce bacteria), and a soft-sip straw that’s gentle on your lips and teeth. The water bottle can keep your beverage cold for over 24 hours. The comfort-grip handle makes the bottle easy to carry, and the swappable silicone sleeve prevents dings and dents to the water bottle. There are over a dozen color choices, including nightfall blue, lilac dust, mocha, onyx leopard, and pineapple.
BrüMate Rise 25oz Water Bottle, $38 at Amazon
If there are pollutants in your drinking water, this BPA-free 22-oz water bottle has a dual filtration system. It has a membrane microfilter (which lasts 1,000 gallons) that protects against Cryptosporidium, pesticides, microplastics, dirt, and more. The carbon filter (which lasts up to 26 gallons) reduces chlorine, odors, and organic chemical matter. Color choices include Icelandic blue, Laguna teal, Kyoto orange, Oxford ivy, and several more options.
Lifestraw Go Series 22 oz Water Bottle, $45/Sale $36 at Amazon
When sweating, you lose more than water. These powdered packets contain magnesium, calcium, potassium, chloride, phosphorus, and sodium, plus vitamin C and zinc. The sugar-free packets are sweetened with stevia leaf extract and infused with real fruit flavors. The ultimate variety pack, which contains 36 packets, lets you try the watermelon, blue raspberry, pink lemonade, passionfruit, orange, lemonade, grape, and cherry pomegranate flavors.
Ultima Ultimate Variety Pack Daily Electrolyte Powder Hydration 36- Packets, $36/ Sale $29 at Amazon
When working out in your home gym, you don’t want to breathe in pollutants and pet hair. This air purifier is designed for homes with pets. It has double-sided HEPA washable filters that grab pet fur and clean the air twice as fast. The filters can also be brushed cleaned, and the pre-filters are washable. In auto mode, the smart sensors monitor the air and adjust fan speeds depending on air quality.
Oneisall Air Purifier for Homes with Pets, $106/Sale $81 at Amazon
If you suffer from exercise-induced irritated skin (such as pruritus and other conditions), this skin spray can help with breakouts, red and rashy skin, as well as cuts and scrapes. It contains hypochlorous acid, which is a molecule naturally produced by the human body to fight bacteria and encourage healing. The spray is natural, vegan, non-toxic, and FDA-cleared.
Magic Molecule Hypochlorous Acid Spray, 3-pack, $48/ Sale $34.50 at Amazon
Stay comfortable while exercising with these high-waist yoga pants. The four-way stretch pants are squat-proof, making them a good choice for exercise and yoga, and have two side pockets that are convenient for lounging around the home or running errands. Color choices include navy blue, olive, purple, seashell blue, vintage violet, and more.
GAYHAY High Waist Yoga Pants with Pockets, $25/Sale $14 at Amazon
Made of 62 percent viscose from bamboo, 28 percent acrylic, and 10 percent spandex, these men’s jogging pants have a modern tapered leg and zippered waist. The material is breathable and temperature-regulating. The pants have side pockets and a zippered back pocket. Color choices are black and charcoal.
Cozy Earth Men’s Ultra Soft Jogger Pants, $88/ Sale $70 at Amazon
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