248. How to Work Out at Home and Best Exercises for Weight Loss & Longevity

Long work days, packed schedules, and brutal commutes have turned what should be a quick workout into a time-consuming ordeal, and that’s exactly why most people never start. I’m here to eliminate every excuse. 20 to 40 minutes of intentional training done four to five times per week from your own living room can dramatically improve cardiovascular health, muscle strength, and metabolic markers, and that’s called, “snacking on exercise!” CLICK HERE TO BECOME GARYS VIP!: ⁠https://bit.ly/4ai0Xwg⁠ Thank you to our partners A-GAME: “ULTIMATE15” FOR 15% OFF: ⁠http://bit.ly/4kek1ij⁠ AION: “ULTIMATE10” FOR 10% OFF: ⁠https://bit.ly/4h6KHAD⁠ AIRES: "ULTIMATE20 " FOR 20% OFF: ⁠https://bit.ly/4a3Duze⁠ BAJA GOLD: "ULTIMATE10" FOR 10% OFF: ⁠https://bit.ly/3WSBqUa⁠ BODYHEALTH: “ULTIMATE20” FOR 20% OFF: ⁠http://bit.ly/4e5IjsV⁠ CARAWAY: “ULTIMATE” FOR 10% OFF: ⁠https://bit.ly/3Q1VmkC⁠ COLD LIFE: THE ULTIMATE HUMAN PLUNGE: ⁠https://bit.ly/4eULUKp⁠ GENETIC METHYLATION TEST (UK ONLY): ⁠https://bit.ly/48QJJrk⁠ GENETIC TEST (USA ONLY): ⁠⁠https://bit.ly/3Yg1Uk9⁠ GOPUFF: GET YOUR FAVORITE SNACK!: ⁠https://bit.ly/4obIFDC⁠ H2TABS: “ULTIMATE10” FOR 10% OFF: ⁠https://bit.ly/4hMNdgg⁠ HEALF: 10% OFF YOUR ORDER: ⁠https://bit.ly/41HJg6S⁠ PEPTUAL: “TUH10” FOR 10% OFF: ⁠https://bit.ly/4mKxgcn⁠ RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: ⁠https://bit.ly/44fFza0⁠ SNOOZE: LET’S GET TO SLEEP!: ⁠https://bit.ly/4pt1T6V⁠ WHOOP: JOIN & GET 1 FREE MONTH!: ⁠https://bit.ly/3VQ0nzW⁠ Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: ⁠https://bit.ly/3RPQYX8⁠ Podcasts: ⁠https://bit.ly/3RQftU0⁠ Connect with Gary Brecka Instagram: ⁠https://bit.ly/3RPpnFs⁠ TikTok: ⁠https://bit.ly/4coJ8fo⁠ X: ⁠https://bit.ly/3Opc8tf⁠ Facebook: ⁠https://bit.ly/464VA1H⁠ LinkedIn: ⁠https://bit.ly/4hH7Ri2⁠ Website: ⁠https://bit.ly/4eLDbdU⁠ Merch: ⁠https://bit.ly/4aBpOM1⁠ Newsletter: ⁠https://bit.ly/47ejrws⁠ Ask Gary: ⁠https://bit.ly/3PEAJuG⁠ Timestamps 00:00 Intro of Show 01:50 Why Should You Exercise? 02:51 Steps to Working Out at Home 04:04 What Type of Training Can You Do at Home? 06:06 Home Workout Equipment 07:44 Join the TUH VIP Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature. Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Gary Brecka?

  Sitting is now the new smoking. It is the leading cause of all-cause mortality. Throughout time, we've found that physical inactivity is strongly linked to chronic disease and premature mortality. That's where home-based physical activity comes in. Getting in shape doesn't need to be an inconvenience. In fact, the majority of you don't even need to join a gym. It can all be done in the comfort of your own home. Low-intensity activity includes movements that keep heart rate slightly elevated while remaining sustainable for long periods of time. This can be as simple as walking around your garden or performing light mobility work in your living room. Working out at home is a great strategy. It removes barriers related to time, cost, and access, all while allowing you to fit exercise into your schedule. So how do we get started? Here's a few simple options to consider.

• 0:55Gary Brecka?

  It's a big step to take to decide to just start working out, but figuring out where to exercise can feel just as big of a hurdle. Before you jump straight into signing up for an expensive gym membership, let me stop you right there. For most people, the biggest challenge when it comes to working out revolves around time, cost, and consistency. Long workdays, packed schedules, and long commutes can turn into what should have been a quick workout into a time-consuming commitment. This is what causes people to talk themselves out of starting. So how do we get around that barrier? Getting in shape doesn't need to be an inconvenience. In fact, the majority of you don't even need to join a gym. It can all be done in the comfort of your own home. I'm a biohacker and human biologist, Gary Brecka, and you're listening to the Ultimate

• 1:37Gary Brecka?

  Human Podcast, where we dig into the real science behind human performance, longevity, and disease prevention. Today, I'm going to show you how to turn your home into a workout environment so you can train anytime, anywhere. Throughout time, we've found that physical inactivity is strongly linked to chronic disease and premature mortality. In fact, sitting is now the new smoking. It is the leading cause of all-cause mortality. Meanwhile, consistent exercise has been shown to improve not only physical health, but mental well-being, energy levels, and brain function. According to the World Health Organization, adults should accumulate 150 to 300 minutes of moderate aerobic activity, or 75 to 150 minutes of vigorous aerobic activity, combined with two days of resistance training each week.

• 2:22Gary Brecka?

  Yet, most people fall far short. Research suggests that only 25% of women and 35% of men get at least 60 minutes of moderate to vigorous activity daily. So the question becomes, how do we make working out more convenient and realistic? That's where home-based physical activity comes in. A recent scoping review, published in the Journal of Education and Health Promotion, dove into the strategies for increasing home-based physical activity for healthy adults, and their findings are incredibly valuable. So how do we get started? First up, you have to go into home workouts with a plan. The best plan should walk you through various levels of intensity, types, and durations. At home, low-intensity activity includes movements that keep heart rate slightly elevated

• 3:06Gary Brecka?

  while remaining sustainable for long periods of time. This can be as simple as walking around your garden, marching in place, or performing light mobility work in your living room. These activities can still reduce sedentary time. They can improve your circulation and support metabolic health. When shifting to moderately intense activities, you should notice an increase in breathing and heart rate, which should be maintainable for extended durations. Remember, at this intensity, you should still be able to talk. There are various workouts that can be done at home, including dancing, stair climbing, and doing tempo bodyweight circuits. And if you really want to push yourself, high-intensity interval training, known as HIIT, involves pushing to near-maximal effort where your heart rate increases rapidly, and then recovery is required between intervals.

• 3:50Gary Brecka?

  Exercise that involves these short bursts of efforts are burpees, high knees, and jumping jacks. Remember, your body doesn't distinguish between resistance that comes from a dumbbell or resistance that comes from gravity. It only responds to effort. Now let's talk about the type of activity that should be integrated into your home workouts. This is where the home training truly excels. Aerobic exercise can be performed in a wide variety of ways and does not require your traditional cardio equipment. You can turn anything into cardio. Put on a song you love, dance around your room, shadow box, march in place, or do jumping jacks between chores. But cardiovascular workouts are only one piece of the puzzle. To build and maintain muscle is just as important for bone density, especially as

• 4:33Gary Brecka?

  we age, which is why we need to introduce resistance. Strength training at home is built around movement patterns that your body already knows how to perform, like squatting down and standing back up, pushing yourself away from the floor or a wall, pulling resistance bands, hinging at the hips, and bracing to stabilize the core. Home workouts that engage these movements could range from body weight squats, lunges, pushups, towel rows, glued bridges, and planks. These patterns target the same muscle groups trained in a gym setting, just through different loading strategies. And let's not forget about flexibility and mobility. This is what helps keep your body moving efficiently by supporting joint health. The best part is you can perform the movements right beside your bed, due to them requiring very little space.

• 5:18Gary Brecka?

  Balance work, stretching routines, yoga, and tai chi are all great ways to start. When practiced consistently, it allows many to continue exercising comfortably as they age. So now, everything should be done in moderation. However, it can sometimes be difficult to know whether you're doing too little or too much, which is why exercise duration matters. Research consistently shows that 20 to 40 minute long workout sessions performed four to five times a week is the sweet spot when it comes to improving cardiovascular health, muscle strength, and metabolic markers. On days when time is limited, shorter bouts still matter, guys. 10 minutes of intentional movement is meaningful and is meaningfully better than none.

• 5:59Gary Brecka?

  The goal is not to carve out large interrupted blocks of time, but instead to fit your workout time into your everyday life. You might have heard me use the phrase snack on exercise. And while equipment isn't required, there are tools that can help improve the overall quality of at-home workouts. Here's a few simple options to consider. Resistance bands are incredibly versatile. Not only are they inexpensive and easy to store, but they allow you to add progressive resistance to pushing, pulling, and lower body movements, and they're super portable. Yoga and exercise mats are another great addition. They can provide a safe, comfortable surface for mobility and stretching. For those looking to increase difficulty without adding excessive clutter, weighted vests can be a perfect choice. It's extremely easy to throw on a weighted vest,

• 6:44Gary Brecka?

  add it for your walk, and do bodyweight exercises like squats, lunges, and step ups. But if you want to challenge yourself even more, look into a pair of dumbbells. They can further expand strength and conditioning options while still taking up minimal space. I'm a big advocate for using dumbbells instead of barbells because they give you a more expanded range of motion. Don't lock your body into an unnatural position. Technology can also play a valuable role in supporting home workouts when they're used correctly. Just keep in mind, these options can be more expensive. Wearable devices, fitness apps, and follow along programs can provide structure, feedback, and accountability for everyone inside your home. These devices help you understand how you're training, your sleep, stress, and recovery.

• 7:28Gary Brecka?

  All interact with each other. This kind of feedback can help you train smarter, especially when you're balancing workouts with a really busy life. While this technology can give you so much information, it's absolutely not required to start. It simply allows for more variety and to track progress over time. If you're someone who genuinely enjoys understanding the science behind health and you want to explore topics like this deeper, I'd love to personally invite you to my VIP community. Every month, I host a live Q and A exclusively for our VIPs. Here, you can ask me any question. You can submit topics that you'd want us to break down in future podcasts or podcast shorts. It's the fastest way to step beyond listening and become part of the inner circle. When you join, you get access to my 10-month Becoming the Ultimate Human course,

• 8:12Gary Brecka?

  where I walk you through every aspect of optimizing your day. If you're interested in home workouts, I even have an entire month dedicated to fitness activity with a guided at-home workout plan. As a member, you also receive access to exclusive discounts for VIPs only. So let's bring this all together. Working out at home is a great strategy. It removes barriers related to time, cost, and access, all while allowing you to fit exercise into your schedule. You don't need perfect conditions. You don't need a gym. Physiological improvements are dictated by applied stimulus, not training location. And that's just science.