It’s much easier to get fit when you have a gym in your apartment building. Even if you have a busy routine, you can squeeze in a quick workout when the gym is literally at home. If you’re in town for a short stay, the convenience of a home gym saves you from spending money on a gym membership. No matter how basic the setup, there are easy gym workouts you can do with standard equipment in a residential gym. 

People who choose to stay in a Blueground furnished rental love the fact that they can choose an apartment with an on-site fitness center. Every Blueground apartment is available for mid to long-term stays. So, guests get to really feel at home and establish a routine. Having an equipped and serviced home with a washer, dryer and fresh towels aplenty makes it easy to feel refreshed post-workout. Some buildings also feature outdoor swimming pools where you can take your workout into the water. 


Why it’s important to workout

Whenever you feel like taking a rain check on a workout, consider these quick-fire reasons to motivate yourself to go to the gym.

  • Keeping your body fit improves self-confidence
  • Regular exercise can reduce the risk of chronic disease
  • Exercise builds and maintains strong muscles and bones
  • It improves brain function and memory
  • Working out will help you sleep better
  • Exercise eases anxiety
  • Getting active is a mood booster
  • Physical activity gives you more energy

It’s always better to have a plan when you go to the gym. If you want to focus on legs, for instance, write down how many exercises you want to do, and how many reps. You’ll have a much more efficient work out this way. If you arrive at the gym without a plan you can end up wasting time with random exercises. As the saying goes, random training gives random results. Blueground offers fully-furnished, equipped and serviced apartments in some of the world's most sought after cities. As much as modern life makes us joined at the hip with our mobile phones, the gym is a place to disconnect from devices. Obviously, you may have your program written down in your smartphone, or want to check for any urgent messages. Aside from these check-ins, if you’re always on your phone you’ll get too distracted. To kick start your fitness regime we’ve put together some easy ways to use your gym equipment from fast cardio training to targeted toning moves.

HITT training on the treadmill

Mix up a regular run on the treadmill with High-Intensity Interval Training (HITT). These quick and effective sessions alternate bursts of high energy sprints with short cooldowns. The intensity can be increased by including an incline in the sprint sections. This type of exercise will increase your metabolism, build muscle and burn calories.

a man wearing brown shorts and black and white sneaker is running on a treadmill

A standard HITT session on the treadmill starts with a five-minute warm-up. Walk or jog at a slow pace to get your muscles ready for the sprints. Once you’re warmed up, start sprinting as hard and fast as you can for 20-30 seconds. Ramp up the speed, at an incline to push your heart rate up. Rest for 30 seconds to recover and lower your heart rate. Then do the sprint and recovery intervals another 10-20 times. 


Kettlebell swings

Kettlebell swings are an athletic exercise that works out almost every muscle in the body. Stand in a straight line with your feet apart, with the kettlebell placed in front of you.

three brightly colored kettle bells on a bright blue surface

Bend the knees slightly and hinge the hips back. Pick up the kettlebell with both hands. Propel forward from your hips and swing your arms out and up. On the downswing, the kettlebell should pass between your legs and upper thighs. Repeat three to five sets of 15 reps.


Kettlebell standing side-crunch

This exercise targets the oblique muscles. Stand with your feet shoulder-width apart. Hold the kettlebell in your right hand with the palm facing into the body. Place your left hand on your waist. Lower the weight down to the left with a straight arm and raise back up again. Repeat with the kettlebell in the left hand. Complete three sets of 10 to 12 reps on each side.


Step board jump squats

This exercise move will get the thighs burning. Start on top of a step board with the knees slightly bent. Jump both feet out to the side, straddling the middle of a step. As you jump, place the palm of one hand onto the board and jump both feet back up onto the step. Repeat the jump squats, alternating hands. Repeat three rounds of 30 seconds. 


Medicine ball slams

This move is great if you have any extra energy you want to get off your chest. It’s also a solid move for working out your upper body, core, and glutes simultaneously. Stand with your feet shoulder-width apart.

a woman holding a medicine ball squats in a fitness center workout room

Hold the medicine ball high above your head with straight arms and rise onto the balls of your feet. Slam the ball toward the ground in front of you. As you throw the ball, engage your abs and bend your knees. Catch the ball and repeat the sequence.


Medicine ball ab roll-up

Build your core strength and tone your tummy muscles at the same time with this simple but effective exercise. Lie on the ground with your feet bent, hip-width apart. Hold the medicine ball in your hands above your chest. Straighten the arms above your chest with the ball firmly between your hands. Slowly roll up and straighten the spine with the arms and ball above your head. Slowly roll back down again and repeat.

If you’re stuck in a situation where you’re desperate for a good workout but you’ve got no equipment in sight, there are still some alternative options.

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