How to Build Muscle and Burn Fat with Indoor Workouts

Indoor workouts can be beneficial if you’re short on time or the weather is not on your side. Importantly, you can get an effective workout any time of day.

You could think about using equipment like the best folding treadmill or exercise bike for cardio.  To build muscle, use free weights, machines, or bodyweight exercises.

Below, we’ll look at how you can ensure an efficient indoor workouts.

How to Build Muscle and Burn Fat with Indoor Workouts

Factors to consider

Working out indoors has numerous benefits. For one, you can work out whichever time you prefer. Secondly, it feels more comfortable as you don’t have to worry about people staring at you.

But how do you ensure you’re getting one of the most efficient workouts when you’re inside?

You will have to consider a few factors if you’re putting together your own space to work out in.

For example, you must consider what you want to achieve to work out effectively. If you’re hoping to build muscle and improve your strength, you should focus on adding weights and resistance or doing bodyweight workouts.

If you’re working out to improve your cardio fitness, you should choose a treadmill, rowing machine, or elliptical to help or focus on HIIT workouts.

Below, we’ll look at some of the most beneficial equipment you can use indoors.


Focusing on cardio can be difficult with indoor workouts because you need to get your blood pumping and your heart rate up, which you’d usually do by running or cycling.

Cardio allows you to lower your blood pressure, get a better night’s sleep and improve your overall fitness levels.

Here are a few ways to ensure an efficient cardio workout at home.

1. Treadmill

Walking or running on a treadmill can give you a rewarding cardio workout. And with a wide range of equipment to choose from, you can find a perfectly suited product.

Treadmills come in different sizes, so they can fit wherever you have space, and some also fold away for easy storage.

Choosing a treadmill with various settings, like inclines and built-in workouts, ensures you’re getting the most efficient cardio exercise.

You can choose treadmills that allow you to track your distance and calories burnt, which is advantageous.

2. HIIT workouts

High-intensity interval training is an alternative to machines to complete a cardio workout, and you can easily access them through apps or this youtube channel.

This type of training can be done quickly, so it is excellent for those of us who must squeeze in a workout around our day.

Choosing the right set of exercises means you can burn more calories in a short amount of time, improve your oxygen consumption and reduce your heart rate.

You don’t need to spend money to benefit from this type of training, and you also don’t need a lot of indoor space.

3. Strength workouts

Strength workouts are easier to complete indoors with a few pieces of equipment or the help of various workout apps.

Strength training makes you stronger, burns calories, and improves heart health.

Here are a few ways to get an efficient strength workout indoors.

Weights & Resistance bands

Weights are the most prominent equipment you will need to improve your strength.

You could buy dumbbells that you can use for a range of movements and workouts. Kettlebells can also be used for various workouts, including swinging, squatting, and lifting.

Focus mainly on full body exercises because they allow you to build muscle fast.

Resistance bands increase resistance while doing different exercises. As a result, you’ll gain muscle and strength fast. You can also use them to improve flexibility.

They are inexpensive and can be stored easily – perfect for a home workout!


Apps on your smartphone are a great addition to your indoor workouts.

You can choose from many apps that tailor a workout to you and the equipment you have so you can get an efficient workout from the comfort of your home.

You can download apps for building muscle, preferably ones that show you how to perform the exercises correctly.

Alternatively, choose an app that offers explicitly quick workouts. Additionally, they should allow you to track your progress and see how your fitness is improving.

All you must do is research some of the best apps you think would suit you and what you’re trying to achieve, download and you’re good to go!

Fitness Trackers

The easiest way of tracking your workouts is by using a fitness tracker like a band or a watch.

Many of us are familiar with this technology. Add it to your fitness regime to analyze your workout and ensure you exercise efficiently, even indoors!

With these trackers, you can monitor your heart, calories, heart rate zones, and intensity. Additionally, they analyze data from your workouts and give you feedback on what to improve on.

If you’re running on a treadmill, they can tell you how far you’ve traveled (even though you’ve not left your house!).

If you use them during a HIIT or strength workout, your heart rate zones can show you how much energy you’re using.

For example, are you burning fat or below your target zone? You can use a tracker to determine whether you are getting the best from your workout.


It’s possible to get in the best shape of your life without leaving the house.

Having a good workout and consistency is vital if you want phenomenal results. Lastly, use the information above to choose the right workout equipment and apps.

You may also want to try these home muscle-building exercises.

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