How can you train functionally and condition your metabolism at home?

2 Vary the intensity and duration

The second step is to vary the intensity and duration of your workouts to challenge your metabolism and adapt to different situations. You can use different methods to manipulate these variables, such as intervals, circuits, pyramids, ladders, EMOMs, AMRAPs and Tabatas. For example, you can do a circuit of 4 exercises for 30 seconds each, with 15 seconds rest between them, and repeat for 4 rounds. Or you can do an EMOM (every minute on the minute) of 10 reps of one exercise, and rest for the remaining time of the minute, for 10 minutes. Or you can do a Tabata of 20 seconds of work and 10 seconds of rest, for 8 cycles, of one or two exercises. These methods will challenge your aerobic and anaerobic energy systems, and increase your post-exercise oxygen consumption (EPOC), which means you will burn more calories and fat after your workout.

3 Use what you have

The third step is to use what you have at home to add resistance, variety and fun to your workouts. You don't need fancy machines or weights to train functionally and condition your metabolism. You can use your own bodyweight, or improvise with household items, such as water bottles, backpacks, books, towels or chairs. For example, you can use a water bottle as a dumbbell for curls, presses or rows. You can use a backpack filled with books as a weight vest for squats, lunges or push-ups. You can use a towel as a slider for lunges, planks or mountain climbers. You can use a chair as a prop for dips, step-ups or incline push-ups. These options will add challenge and stimulation to your muscles, joints and nervous system.

4 Be consistent and progressive

The fourth step is to be consistent and progressive with your training. You can't expect to see results if you only train once in a while, or if you do the same thing over and over again. You need to train at least 3 times a week, and vary your exercises, intensity, duration and frequency every 4-6 weeks. This will help you avoid plateaus, boredom and injuries, and keep your body and mind challenged and motivated. You can also track your progress by measuring your performance, such as reps, sets, time, distance or speed, and try to improve them over time. This will give you feedback, accountability and satisfaction.

5 Recover and nourish

The fifth step is to recover and nourish your body after your workouts. Training functionally and conditioning your metabolism is demanding and stressful for your body, so you need to give it the proper rest and fuel to repair, replenish and adapt. You need to sleep at least 7-8 hours a night, and avoid overtraining, alcohol, caffeine and nicotine. You also need to hydrate well, and eat a balanced diet that provides enough protein, carbs, fats, vitamins and minerals. You can also do some active recovery, such as stretching, foam rolling, yoga or walking, to ease the soreness and stiffness of your muscles and joints.

6 Enjoy the benefits

The sixth step is to enjoy the benefits of training functionally and conditioning your metabolism at home. You will not only improve your fitness, health and performance, but also your quality of life, confidence and happiness. You will be able to do the things you love, such as playing with your kids, hiking, gardening or dancing, with more ease, energy and joy. You will also look better, feel better and live better. Training functionally and conditioning your metabolism at home is not only possible, but also rewarding and fun.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?