Don’t stress if you want to begin a consistent workout routine but only have a small space to work out! Whether you live in a mansion with a built-in gym or you live in a studio apartment with barely enough space for yourself and your cat, working out is still a possibility.
What Are Compact Combination Exercises?
When it comes to compact combination exercises, these are exactly how they sound- a combination of several different workouts all in one. For example, if you go through your workouts, such as running exercises, lunges, squats, deadlifts, and pull-ups, you’ve most likely completed a combination workout.
In the same way, if you switch up these moves and engage in different ones instead, you will still be completing a combination exercise. The good news is that these exercises keep your workout routine interesting, which will decrease the chance of burnout and prevent boredom.
Body Weight and Dumbbell Compact Exercises
If you want to use your body weight or possibly a variety of dumbbells when doing combination exercises, here is a list to get you started. Make sure to do several of these exercises within your workout to accomplish the idea of a compact combination exercise routine!
- Wall sits
- Bulgarian split squats
- Kettlebell swings
- Sumo squats
- Barbell rows
- Ab wheel rollouts
- Barbell hip raises
- Dumbbell walking lunges
- Romanian deadlifts
Compact Exercise Machines
Although compact combination exercises can be done with your body weight, adding a machine into your routine is a great idea. There are various options for these machines, and you should be sure to pick them depending upon your preference.
Here are some examples of equipment:
- Bowflex machine
- Stationary bike
- Rowing machine
- Vertical climber
- Adjustable power tower
- Workout bench with weights
- Resistance bands
When looking at these options, the weights and resistance bands are best if you prefer machine-free exercises. However, if you like the idea of a workout machine, your options are endless!
What Are the Benefits of a Compact Combination Exercise Machine?
Just as with any workout, there are many benefits to both working out and using compact combination machines:
Exercise is shown to increase calorie burn and reduce the chances of becoming overweight. Of course, to maintain a healthy weight, it’s important to combine your workout routine with a healthy diet.
Supports Heart Health
When you engage in regular exercise, your body has better circulation as well as increased oxygen flow. It helps in maintaining healthy levels of cholesterol in the body.
Regulated Blood Sugar Levels
Did you know that exercise has a beneficial effect on your blood sugar levels? When engaging in regular exercise, your body is better at regulating these levels in your body.
Increased Smoking Reduction
Although exercise alone is not enough to help you quit smoking, it has a positive effect on reducing cravings and withdrawal symptoms.
If you are trying to quit smoking, incorporate regular exercise into your weekly routine. You may find that this has a huge impact on your ability to quit!
Exercise is known to have a positive effect on mental functioning. Physical movement and activity decrease feelings of stress and tension and increase feelings of pleasure and contentment.
Increased Thinking and Learning
Exercise has a positive impact on your brain health! Regular activity aids in creating a sharper mind that is better able to handle thoughts, decisions, and learning that occur on a daily basis.
Bones and Muscles
Exercise is known to have a direct impact on strengthening your muscles and your bones. Cardio is excellent for building muscle in your lower body but is often less effective at targeting the upper body.
For example, going for a run works your calves, thighs, and lower body but won’t directly work the muscles in your upper body. This is why it’s important to hit all muscle groups over your days of exercise.
Because of the way exercise directly strengthens the muscles and bones, this, in turn, decreases the chances of injury from falls, especially for those in the older population.
Because of the way exercise reduces feelings of stress and tension, this, in turn, has the potential to improve your sleep patterns.
Do you struggle to fall asleep at night due to stress? Do you lay awake thinking about the things you need to accomplish? Do you wake up in the middle of the night and worry about your kids, grandkids, friends, or yourself? If this is you, exercise may have a positive impact on your sleep!
Improved Sexual Health
Many people struggle with feelings of insecurity when it comes to their physical appearance and overall self-confidence. Exercise is shown to improve sexual health as it aids in increased feelings of self-worth and overall security.
Overall Increased Functioning
Imagine your life with increased weight loss, a healthier body, improved mental health, better sleep, improved sexual health, and increased safety!
Who wouldn’t want these things?! Exercise is a great place to start to achieve this healthier lifestyle. All of the above examples will lead to increased overall functioning and health.
Must Knows About Compact Combination Machines
Some people prefer the gym to have various exercises and equipment available; however, you might be someone who prefers the idea of working out at home. Imagine being able to get up in the morning and fit in a 30-minute workout before heading to work.
Chances are, you won’t have time to go to the gym, work out, and get back in time to make it to your job, but you will likely have time to work out at home. Having this ability will leave you feeling energized and prepared for the day and aid in a higher calorie burn throughout the rest of your day.
What Are the Benefits to Getting a Compact Combination Exercise Machine?
There are many benefits to getting a compact combination exercise machine. If you are thinking about this option for your workout routine, consider some of the benefits below:
- Convenience: Having workout equipment in your own home means less strength-training time commitment, as you don’t have to leave your vicinity to fit in your exercise. Even 30 minutes is enough time for a quick, beneficial workout before your day begins.
- Good for compact spaces: As mentioned above, these machines can be easily fit in the corner of your home. For example, if you invest in a rowing machine, it can be used for your workout, then folded up and stored away for the rest of the day until its next use.
- Variety: If your machine can have a combination of both weight training and cardio, this will keep your workouts unique and increase your compliance with the exercise routine.
- Controlled temperature: If you have an exercise machine in your house, you can adjust the thermostat to your preference. If you like to keep it cold during your workout, you can do that! And if you prefer it a little warmer, that’s also an option! The environment is totally yours to adjust as needed.
Space Recommendations for Compact Combination Machines
It can be difficult to know if any given machine will fit in a set area of your home. If you’d like more specifics on what kind of space is needed for each type of workout, see here.
Hopefully, this gives you an idea of what room you have and what machines you are able to accommodate!
- Treadmill and elliptical trainer: 30 square feet
- Ski machine: 25 square feet
- Free weights: 20-50 square feet
- Rowing machine: 20 square feet
- Stationary bike: 10 square feet
- Stair climber: 10-20 square feet
Where Should I Put My Compact Combination Machine?
Obviously, where you decide to put your machine will depend on where it fits. However, certain locations may increase your participation in the workout.
For example, putting it near a window where you can watch the outside, see people walk by, view the birds flying, etc., may make the workout more enjoyable than staring at an empty wall during the exercise.
In the same way, if you can position your machine in front of a TV, you may find working out more enjoyable if you’re able to watch something simultaneously. Or maybe you use the TV to direct your workout.
For instance, find a HIIT workout video that guides you through your rowing and skiing exercises on the Ski-Row Air or the Ski-Row Air+PWR. It’s all too easy to quickly burn out when you feel as if your workout is boring and monotonous. After all, who wants to engage in exercise when you’re completely bored with the routine?! Turn on that TV and get moving!
Importance of Work Out Variety
When it comes to choosing your workout routine, ensure that you engage in a variety of strength training as well as cardio. This is important because both types of exercise are essential for your health, but strength training targets muscles and bones while cardio targets the heart and lungs.
Therefore, you have two options: pick a machine that incorporates both cardio and strength training all in one, or pick a machine for its cardio abilities and mix a variety of body weight or dumbbell exercises into your workout. Either option is great for your health!
How Long Should I Workout Each Week?
When engaging in a workout, remember the importance of balance. Don’t push yourself so hard that you quickly burn out from your workout routine. Rather, give yourself time to rest to let your body recuperate.
Cardiovascular exercise is recommended for roughly three to six hours weekly. This can be any cardio you want, whether running, rowing, climbing stairs, or doing a HIIT routine.
In addition, it’s recommended to engage in strength training two to three times a week. For strength training, this could include the use of dumbbells as a separate workout from your cardio routine, or it could be incorporated into your cardio through a HIIT or other high-intensity workout.
If I Can Only Afford One Machine, What Should I Get?
When it comes to what exercise machine to invest in, this depends upon your preference and individual needs. For example, do you prefer running, rowing, biking, climbing stairs, or bodybuilding? As you saw from the list above, any number of these exercises are possible when it comes to picking a machine for a corner of your home.
First, begin by looking at your budget. What are you able and willing to invest in? Although it may seem like a lot of money upfront, this machine will last you for years to come and can save money on a monthly gym membership. Therefore, this investment is likely to save you money in the long run.
EnergyFit’s Rowing Machines
If you need further direction on what exercise machine to invest in, consider EnergyFit’s Ski Row Air and Ski Row Air + PWR. These machines have the ability for you to engage in skiing, rowing, or combination HIIT workouts.
As discussed above, engaging in a combination of cardio and strength training is important for your overall health, and these machines can incorporate both! In addition, it has several features & benefits, including some of the following:
- The ability to choose between rowing, skiing, or mixed erg HIIT workouts
- Heart-pounding air-flywheel resistance
- Gas-assist cylinder
- Rust-proof extruded aluminum seat-slider beam
- Convenient front-mounted wheels for easy transport
- Heart rate connectivity
- Adjustable foot straps
- Console readouts with time, pace, stroke, rate, distance, calories, watts, and heart rate
- Programs involving time, distance, or calorie goals, and time or distance intervals
- Ability to be folded up and stored away when not in use
Are EnergyFit Products Affordable?
When it comes to buying workout equipment, it may be expensive upfront. However, think big picture and remember the costs you will be saving on a gym membership and other workout classes. If you’re looking for good equipment to invest in, consider the Ski-Row Air and the Ski-Row Air+PWR.
At EnergyFit, we truly believe you will fall in love with these machines just as we have.
Whether you are new to working out or have been a long-term athlete, these machines will accomplish all of your exercise goals. This also means you can share them with your friends and family as well, that is, if you aren’t too busy using them yourself! We also have good news for you!
Rowing Workouts With the Ski-Row Air and Ski-Row Air + PWR
If you’re ready to try out these machines, this is a great place to start in order to engage in rowing exercises:
- Biceps curl: Increases strength in the upper part of the arm while keeping the abdominal muscles tight
- Arms only row: Targets abdominal and upper body muscles
- High row: Works your upper back and shoulder muscles
- Reverse overhead row: Works the abdominal and shoulder muscles
- Single-arm row: Targets the upper body muscles on one side of your body and should be done in equal amounts on both sides of the body
- Single leg row: Targets the muscles on only one side of your body at a time
Skiing Workouts With the Ski-Row Air and Ski-Row Air + PWR
In addition to rowing exercises, there are also several skiing exercises you can participate in:
- Alternating arms: Works your upper body and core
- Alternating reverse lunge: Challenges your entire body as well as balance
- Butterfly: Works your chest, arms, and back
- Plyo jump: Targets your lower body
- Overhead triceps extension: Challenges your triceps, core, and balance
- Single leg triceps pull down: Challenges your triceps and balance
- Staggered leg skiing: Targets your leg muscles
- Woodchopper: Works your entire body, with an extra challenge for the core
- Straight arm pulldown: Targets your core and back
The Best Compact Combination Exercise Machine: EnergyFit’s Ski-Row
You don’t have to live in a large house in order to invest in a workout machine. Rather, it should be able to be tucked away in a small space of your residency and can be pulled out when it’s time to exercise.
Two machines that may be especially helpful for working out in a small area include the Ski-Row Air or the Ski-Row Air+PWR. These machines come with a number of workout options, from skiing to rowing to HIIT routines which will keep your workouts unique and exciting. In addition, these machines can be easily folded and stored away when not in use.
Consider investing if you want to begin a successful workout routine at home!