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Working from home can be a dream come true – no commute, comfortable clothes, and setting your own hours. But it can also lead to a sedentary lifestyle if you’re chained to your desk working all day. That’s why integrating a home office gym combo into your office space is genius – allowing you to get fit while you work. This multitasking approach saves time while enhancing health. This guide will explore the best equipment and layouts for home office gym combinations.
Choosing Compact, Multi-Use Fitness Equipment
When merging workout gear into a home office gym combo, compactness is key. The ideal fitness additions should maximize training versatility without dominating precious workspace. These dual-purpose pieces allow you to strength train, cardio train, stretch, and more:
All-In-One Home Office Gym Combo
All-in-one home gyms integrate cables, pulleys, benches, and weight stacks into a single tower unit resembling gym equipment. They provide endless exercise options in a footprint smaller than a couch. From leg extensions to lateral raises – you can target all major muscle groups. Brands like Bowflex, Total Gym, and Weider make quality models.
Adjustable Kettlebells and Dumbbells
Adjustable kettlebells and dumbbells allow you to select the desired weight for your workout. This saves space over a full rack of set weights. Popular adjustable brands include Bowflex, Nuobell, and Core Home Fitness.
Under Desk Pedal Exercisers for Home Office Gym Combo
Pedal exercisers fit conveniently under a desk for getting cardio while you work. Low-impact cycling increases circulation, burns calories, and strengthens legs while keeping you seated. Brands like DeskCycle, Cubii, and Exerpeutic make models with adjustable tension.
Resistance bands offer a versatile strength training option with the potential for a full-body workout. They provide progressive loading using varying levels of stretch tension and come in a compact carrying case. Major brands include TheraBand, Whatafit, and Fit Simplify.
Portable Foam Rollers
Foam rollers help to increase flexibility, relieve muscle tightness, and support recovery. Smaller travel-sized rollers easily tuck away and can be used for self-myofascial release anywhere. Brands like TriggerPoint, Gaiam, and OPTP offer quality foam rollers.
This chart compares compact attributes of top home office gym equipment:
|3′ x 6′ footprint
|$300 – $2,000+
|Strength & cardio exercise variety
|1 – 2 sq. ft.
|$50 – $500
|Space saving, weight versatility
|Under Desk Cycle
|Fits under desk
|$100 – $250
|Low impact cardio, burns calories
|$10 – $100
|Full body strength training
|1 -2 ft. long
|$10 – $50
|Flexibility & recovery
Optimizing Your Home Office Layout for Home Office Gym Combo
Once you select the exercise gear that best fits your training needs, the next step is finding space for it within your existing home office layout. It’s all about maximizing function and flow.
Analyze Room Dimensions & Space
Take measurements of your office including wall lengths/heights along with furniture sizes that will remain. This spatial awareness allows you to map out open areas to place fitness accessories. Also, consider room entry points.
Zone Training Areas
Designate specific zones for work functions versus exercise areas. This could mean placing computer/office furniture along one side of the room, then equipment like a folding bench and storage for bands/weights along another wall or corner.
Allow Access & Usage Space
The way items are positioned should permit easy access and enough clearance to fully utilize them. For example, allow a few feet of space in front to fold out an all-in-one gym or properly grip handles on a seated rower.
Incorporate Multipurpose Pieces
Use furnishings like benches, ottomans or stability balls that serve dual purposes for seating as well as exercise support. Stands used to hold adjustable dumbbells can also function as end tables next to a couch or chair for the office.
Consider Floor Surfaces
Bare floors provide the most versatile foundation for exercising in shoes or bare feet with different equipment. But foam floor tiles can also buffer hard surfaces. Additionally, incorporating a yoga mat offers cushion during bodyweight movements.
Best Home Office Gym Combo
Once you select space-saving equipment and designate activity areas, it’s time to put together the perfect training package within your home office. Depending on your wellness goals and budget, here are ideal gym plus office combos:
If limited on space, create an office focused primarily on computer work then integrate essential strength options:
- Desk cycle under workstation
- Adjustable kettlebell/dumbbell set off to the side
- Yoga mats and resistance bands stored underneath couches or shelves
This allows you to pedal during phone calls or meetings, then grab bands or weights for quick full-body training between typing tasks.
For small to mid-sized offices with room for a couple of larger pieces, this set-up delivers enhanced training capabilities:
- All-in-one gym tower
- Adjustable bench with 5-50 lb dumbbell rack
- Under desk cycle
- Cadillac included for accessory exercises
The folding bench saves space when not exercising. And the cycle, bands, cables, and dumbbells enable both cardio and strength routines.
The Full At-Home Gym
If dedicated fitness is a priority, utilize the maximum available area to create a versatile training zone:
- 8-stack home gym system with leg press
- Olympic bench with 300+ lb barbell weight set
- 30-200 lb adjustable dumbbells
- Commercial grade rower
- Assorted accessory items like kettlebells, slam balls, resistance bands, etc.
This professional-level set-up delivers endless exercise challenges right within an office. The pieces also maintain dual functionality – serving as equipment and furniture.
Top home gym manufacturers known for quality and compactness include:
- Total Gym
- Inspire Fitness
- Valor Fitness
And popular adjustable dumbbell/kettlebell brands include:
- Core Home Fitness
Under desk cycles from DeskCycle and Cubii integrate seamlessly while remaining quiet and low profile.
Integrating Cardio & Recovery options for Home office gym combo
In addition to strength training, a well-rounded fitness routine also incorporates cardio and recovery elements – both of which can be added conveniently to a home office routine:
Cardio Options for Home Office Gym Combo
Integrating cardio is essential for heart health, building endurance, and burning calories/fat. Low-impact choices that work well in small spaces include:
Under Desk Cycles
Pedal exercisers like the DeskCycle allow you to cycle while sitting at your workstation for calorie-torching movement during the day.
Compact Ellipticals for home office gym combo
Small elliptical trainers with flywheel tension systems like those by Cubii provide home cardio while remaining quiet and requiring little space.
Foldable Treadmills for home office gym combo
For powered running/walking, compact treadmills by brands like Xterra or SereneLife Manual fold up storing against a wall or under a bed when not exercising.
Rowing machines like the Sunny Health & Fitness Magnetic model offer an intense full-body cardio & strength workout with smooth, quiet operation and a small footprint.
Jumping rope burns over 1,000 calories per hour with coordination and agility training using a single piece of equipment.
Recovery Elements for Home Office Gym combo
Just as important as exercise is allowing your body proper rest and recovery through techniques like:
Foam Rolling for home office gym combo
Targeted myofascial release from foam rollers helps to relieve sore, tight muscles and increase range of motion.
Handheld massage tools with interchangeable heads provide trigger point therapy to reduce muscle pain and tension throughout the body.
Gentle stretching with yoga helps elongate the muscles, enhance flexibility, improve posture, and relax both the body and mind.
How much space should I allow for using my home gym equipment?
It’s recommended to allow at least 2-3 feet of clearance around strength training equipment for safe operation and adequate room to complete a full range of motion with weights or cables. Consider unobstructed vertical space as well for activities like jumping rope.
Is it realistic to alternate between working and exercising throughout the day?
It can be challenging to regularly switch back and forth between work and gym modes. Consider blocking time either before/after work hours or at lunch for focused training sessions. Quick movement breaks throughout the day are also beneficial.
What flooring works best under home gym equipment?
Most home gym machines can be placed on any hard, flat surface but equipment mats help defend carpets against wear and tear. Meanwhile, concrete or wood floors should be buffered with softer puzzle piece foam matting for cushioning during exercises like weight lifting, aerobics, or yoga.
Finding ways to incorporate exercise into your everyday work routine is hugely beneficial for both physical and mental health. The convenience of having a personal home gym at your fingertips right within your dedicated office space makes it more likely you’ll stay active amidst long hours of computer work. Choosing compact, multi-use pieces of equipment to complement your existing office setup is key – take measurements to find open floor space then map out specialized zones for work functions versus fitness areas.
Be sure to allow enough room to safely utilize each gym accessory whether it’s securing clearance around a folded-up treadmill or having space to fully extend resistance bands. Investing in versatile, small-footprint fitness gear along with optimizing layout creates the ideal environment to seamlessly toggle between typing emails and squeezing in strength training sets. Making your home office pull double duty for progression in your career and fitness levels alike allows you to maximize time and space while taking your health to the next level.
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