Laura Henshaw: 4 free ways to get your body moving at home

ARTICLE

01 January 2024

4 min read

From low-impact HIIT workouts to Pilates in your PJs, AIA Ambassador Laura Henshaw gives us her top four ways to move your body at home – without the price tag.

Going to the gym to work out can be intimidating for so many reasons.

The price of a membership is one thing, but time can be a huge barrier too. If you have a busy schedule like mine, taking an hour and a half to drive all the way to the gym and back again might just be impossible – especially if you’re a parent or caregiver.

Motivation also ebbs and flows. I’m an early morning exerciser, but on dark winter mornings I can really struggle to get motivated. That’s when knowing a few different ways to move my body at home for free can really help.

Here are four of my go-to workouts for home. You can do all of these without fancy equipment, just your body weight – and even with your kids in the room. Being active at home in any way, whether it’s an intense exercise or a yoga flow, sets a great example for them about the importance of moving your body.

1. Walking or running

This isn’t at home per se, but it starts there! If you have a safe space around your home, walking and running are amazing ways to add self-care to your day, get your daily dose of vitamin D (which over 30% of Australian adults are deficient in¹), and get fresh air – particularly if you spend a lot of time inside.

It doesn’t matter how active you are, either. You could start with walking 10 minutes around the block, build up over time to 30 minutes, and then start jogging. Small steps are a great way to make your healthy habits stick.

2. Dancing

This one is as simple as putting on your favourite playlist and having a dance party in your living room.

Dancing is an amazing way to feel good – and it doesn't feel like an intimidating form of exercise at all. If you think of your memories of going to a concert or a party, do you think of it as a workout? I’m going to guess no – you actually think of the fun you had. Just because something mightn’t feel like a traditional workout, it doesn’t mean it’s not a fantastic way to move your body. Happiness guaranteed.

3. Pilates

I love Pilates for so many reasons. I spend a lot of time sitting at a desk, so Pilates improves my posture and flexibility. It also helps me build strength in my glutes and build the muscles that support my running, to help prevent injury. I also love it because it’s so easy to do at home, and that means I can do it in my pyjamas.

If you’re looking to add a short, low-impact guided workout into your routine, Kic’s free online strength and tone classes can help you get started. The 10-minute standing barre cardio class will give your lower body a workout, or try the 10-minute advanced abs class to get your core burning.

All you need is a mat, and you can always substitute Pilates balls and blocks with things like firm cushions and books if you want to.

4. HIIT workouts

High intensity interval training, or HIIT, is a great way to add a micro workout into your at-home routine. It gets your heart racing quicker in a shorter amount of time², and it could even help you keep up a regular exercise habit³.

HIIT workouts involve alternating between short, intense bursts of exercise at maximum effort and slower recovery intervals. Depending on how your body and joints are feeling, you can do low-impact HIIT with exercises such as squats and lunges, or high-impact HIIT with exercises such as mountain climbers or skipping.

And if you want to enhance your workout with extra kilograms, just head to the pantry: canned foods or bottles filled with water can sub in for dumbbells.

Laura’s at-home workout tips

1. Rely on routine, not motivation. I usually move my body about five times a week, but if I waited until I was motivated, I’d probably move my body once every two weeks. Instead, focus on routine and planning out your workouts. It’s important to listen to your body: if you’re exhausted, it might be best to rest. But, sometimes, if you feel like you just can’t be bothered, it’s good to learn how to push through that in a healthy way by reminding yourself how good you’ll feel afterwards.

2. Break it into blocks. When you’re really just not in the mood, don’t throw out your workout completely. Start with one small block. If you’d planned to do a 20-minute HIIT workout, say you’ll do five minutes. I find that once I start small, my mindset improves and I realise I can do 10 minutes, then 15, then 20. Don’t expect yourself to go from zero to a hundred every time – start small and stack the blocks from there.

3. Mix HIIT up. Different exercises use different muscles and suit different energy levels. Personally, I know I can’t do HIIT workouts every day. It would make me too stressed. So I complement my more intense running workouts with gentle Pilates or yoga, for example. Every workout has different benefits for my body and how I feel.

4. Upgrade to a fitness program. While cost can be a big barrier, the best part about using a fitness program, whether through an app or at the gym, is having access to a guide who can empower you with the skills and technique to get the most from your body. They can remind you to make sure your weight’s going through your heels in a squat, for example. Particularly if you’re starting out, upgrading to a program full of guided classes and professional support can be a great way to level up your at-home workouts.

Footnotes

¹https://healthybonesaustralia.org.au/your-bone-health/vitamin-d-bone-health/
²https://www.washingtonpost.com/health/2022/05/07/short-exercise-health/
³ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/

Laura Henshaw

Laura Henshaw is a student, entrepreneur and model with a keen focus on mental and physical wellbeing. She co-founded Keep It Cleaner, an online health and fitness program, and will soon publish a book designed to encourage young women to live their best lives. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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