After my energy levels recently plummeted, I reignited an addiction.  It’s a healthy one that makes anybody look and feel great: it’s the addiction to exercise.  So, I swiftly turned around my depleted energy through a home-gym workout.  I can show you how to acquire a home gym in this article so you, too, can experience the energy highs and rushes of endorphins.

But first, let me give some background.

Two years ago, I was exercising up to two hours a day, doing weights and cardio.  But I only saw marginal gains, as I favored fruits and vegetables in my diet.  These healthy foods reversed my chronic illness, but fruits and vegetables don’t build muscles.

I then started working full-time, over ten hours daily.  Thus, I had no time to exercise.  But after a year, my energy started to fade, and I’d sometimes sleep two hours during lunches and nap throughout the day.  I got a significant pay raise, but some days I struggled to get the energy to lift my arms to type.  I kept saying, “My life force is disappearing.” Moreover, I knew something had to change fast.

So, I returned to exercising, working my way up to an hour-and-a-half daily fitness routine.  As a result, I’m growing more muscular and sculpted and have skyrocketing energy.  That’s because I’m also eating a high-protein diet, which builds muscle.  And I started drinking high doses of matcha tea (potent green tea) rich in antioxidants and caffeine.  The matcha, which I mix into a high-protein milk substitute, has helped bolster my health and energy levels—especially during workouts.

I feel great now and want you to experience this, too, assuming you aren’t already!

With that said, I want to show you the basics for setting up a home gym.  First, note that you’ll want at least five components to your workout: (1) muscle-building weights or bands, (2) high-intensity interval training using what is called a climber, (3) additional cardio, such as dance, jumping jacks, running on the spot, or martial arts—your choice, (4) an ab and core workout, and (5) a stretch routine.

Let’s look at each component:

(1) Muscle-building using weights or bands: I have two kettlebells weighing 15 and 20 pounds.  I also have resistance bands, which are like rubber ropes that can be attached to a door.  These bands represent various weights that you can use as a compact way to build muscles all over your body.  But if you prefer dumbbells and have the space, then you can buy weights at Walmart for less than $2 per pound.  Or you can buy a compact adjustable dumbbell set like I once owned.  I’d recommend the adjustable dumbbell set over the standard dumbbells as it takes up less space.  But you really only need resistance bands.

Personally, my routine is to use bands and just two (not a whole set) of kettlebells.  I use these tools to build muscles on my chest, triceps, and shoulders on one day; back, biceps, and forearms on the next; and legs on the third day.  I do this cycle twice and take a rest on the seventh day.

Search YouTube for “Resistance band three-day split” to get a suitable routine.  Also, you can find a great resistance band set on Amazon.  It’s the one I bought.  I recommend buying this one as it comes with handles and an attachment that allows you to latch the bands onto a door.

(2) High-intensity interval training: I use a compact climber for high-intensity interval training, which I bought on Kijiji for $75.  It’s completely vertical, which means it takes up little space.  Here is a great climber on Amazon, but I’d recommend you wait for a significantly cheaper one on Kijiji.

I go fast on the climber for one minute, take a thirty-second break, and repeat five times.  Here is a YouTube video on interval training on the climber.  It’s a blast!

(3) Cardio: As for additional cardio, I do martial arts for about ten to fifteen minutes.  But you may opt to do dance, jumping Jack’s, running on the spot, or other exercises that gets the heart pumping.  Here is a video of some cardio options suitable for small spaces.

(4) Core: For abs and core work, I do sit-ups, planks, bridges, and an assortment of unusual exercises that are not commonly known.  Here is a video of some ab and core exercises that may interest you.

(5) Stretch: As for stretching, I do a whole-body routine that takes about eight minutes maximum.  You can also do yoga for the stretch component.  Here is a stretch routine you may want to try.

Once you finish the above routine, eat a high-protein food like Greek yogurt, animal meat, or a matcha tea foamy milk.  Those are my favorites; I often consume all three after a workout.  They’ll build your muscles.  And remember, resting is just as important as weightlifting for building muscles.  So, rest one or two days a week.

Lastly, caffeine before a workout can be beneficial, and matcha tea is my go-to.  It’ll give you a boost in energy.  So, consider buying a milk foamer and Matcha tea  to enjoy the protein and caffeine advantage.

Now you know the basics for a great home gym.  Next, it’s time to acquire your home gym to skyrocket your life force while looking and feeling your best.  And if exercise turns into an addiction, you’re set for life.  After all, there is a reason why motivational videos showcase athletes.