By: Quell Team Health & Fitness

In the busy world we live in, it can be hard to find time for the gym. But don't worry! You can get fit without leaving your home. With a well-crafted home workout plan, you can maintain your current day-to-day while achieving amazing results.

Read on to unlock the secrets of a successful home workout routine as we dive into key strategies to maximize your efficiency, effectiveness, and overall fitness gains. So grab your water bottle and let's dive into the world of home workouts, where health and convenience go hand in hand.


When you exercise at home, it's important to set goals to stay focused, motivated and to benchmark your progression. Think about what you want to achieve, like losing weight, getting stronger, or being healthier. Set goals that are specific and, more importantly, possible to reach. For example, you could aim to do three boxing HIIT workouts each week and make them longer or harder as you go.

Remember to make your goals clear and easy to measure. Break them into smaller steps and keep track of your progress. This will help you stay motivated and celebrate when you reach each milestone.

To make your home workouts more enjoyable so you’re more likely to achieve your fitness goals, consider trying out different types of fun workouts. When you have fun while working out, you'll be more likely to stick with it and see the results you want.


It's important to map out your free time when it comes to creating an effective and efficient home workout plan. Look at your schedule and see when you can exercise. Maybe you have time in the morning, during lunch, or in the evening.

Once you know when you can exercise, you can decide what kind of exercises fit in that time and how hard to work. It's important to be realistic about the time you have for exercise and therefore what you can achieve. Elite marathon runners don’t spend 9am until 5pm in an office, so if you wanted to get to that level you would need a bit more time on your hands!

Remember, it's better to exercise regularly, even if you have less time. Short workouts can still make you stronger and healthier. Think about your fitness goals and make the most of the time you have. That way, you can create a good exercise plan and reach your goals.


One key aspect of a good fitness plam is structuring your workout routine to maximize results while keeping it engaging and enjoyable.

Its important to find activities that you genuinely like. It could be dancing, kickboxing, or yoga. Doing activities you enjoy will keep you interested and motivated. Fitness made fun becomes the driving force behind your workouts, making it easier to stick to your routine. Make sure to pick exercises that match your abilities. If you're new to fitness, start with easier workouts and make them harder as you get stronger.

When you’re preparing to exercise it’s important to consider what to eat before a HIIT workout. It's important to eat the right foods. This will help you perform better and recover well.

Eat a balanced meal or snack with carbs, protein, and healthy fats about one to two hours before you start. This will give you the energy you need for your intense workout and help your muscles grow.

By making exercise fun, choosing the right exercises for you, and eating well before you start, you can have a good home workout plan. It will help you reach your goals and be something you enjoy doing for a long time


When making a home workout plan, it's important to use what you have available. One fun idea is to play Quell — the next generation of video boxing games. You can exercise while playing a real video game and having fun in your own living room. Throw punches, dodge, and follow the game's instructions to burn calories and improve your heart health.

Quell has developed an innovative new boxing game, Shardfall, using resistance bands, motion tracking technology and immersive gaming to design the best boxing equipment for home workouts. You can run, jump, and fight through a fantasy world while getting fit and having a blast. The best part? The ideal Quell session is only 20 minutes, and the game adjusts to your fitness level. It's a great way to exercise at the right intensity even if you don’t have much time.


To make a good home workout plan, it's important to make things harder over time. Progression helps you get stronger, increase your endurance, and improve your general fitness levels.

When you start, do exercises that focus on specific muscle groups (such as your back, legs, or arms)d. Then, little by little, increase the intensity. Keep track of what you do during your workouts so you know how well you're doing and how to make the next one more intense. But remember, if your body needs a rest, take a break.

Boxing is a fun way to get your heart pumping and gradually make things harder. The Quell boxing game adjusts the workout based on your strength and ability using procedural generation. The games algorithm adapts to your ability and presents you with a level that is suitably challenging. As you get better, the game gets tougher. The boxing resistance bands that come with the game are available in three various difficulty levels so you can make the workout harder or easier at your own pace.

By making the workout harder over time, you'll have a good home workout plan that challenges you, makes you fit, and helps you reach your goals.


The Quell Impact and new combat workout game, Shardfall are a great addition to your home workout routine. The game is both an effective, efficient workout and is engaging meaning you’re more likely to stick to your routine.

The Quell Impact requires very little equipment. Just slip on the wearable, plug in your laptop and you’re good to go. You can play from anywhere, your living room, bedroom or even on holiday. You can even squeeze a 20 minute game into your lunch break if you’re pushed for time.

The game is a fun and engaging way to workout. From first person gameplay and a roster of powerful enemies to motion control and powerful haptics this game is designed so you have so much fun during your workout, you forget you’re exercising. It is much easier to stick to your workout routine when you enjoy the exercise.

Quell is perfect for anyone looking to workout, whether you’re a total newbie or a gym veteran. Everyone should be able to enjoy exercise and see the benefits, so Quell created a game that adapts to the player’s ability. Furthermore, you’re able to track each workout so you can celebrate your progress as you get stronger.

Creating an effective and efficient workout program is key to staying motivated and achieving your fitness goals. Considering what exercise you’re going to do and at what level as well as utilizing your free time and tracking your progress are all clear ways to build a successful fitness plan. Use the Quell Impact for a fun and effective workout. Enjoy a workout tailored to your ability and track your progress as you get fitter with our easily accessible and engaging fitness game.