How To Exercise With Hypothyroidism When You Are Stacked At Home

Exercise and Hypothyroidism

Free Report: 3 Most Common Myths About Thyroid And Exercise Debunked

Written by Dr. Tom Brimeyer is a Functional medicine practitioner and Thyroid Expert,  who recovered from hypothyroidism and helped thousands of people permanently overcome hypothyroidism. He is an Author of Hypothyroidism Revolution and Hypothyroidism Exercise Revolution programs


This free report reveals 3 most common fitness myths that prevent people who have hypothyroidism from getting in a better physical shape.

Please pay close attention… because these are the worst kind of mistakes that either stop people from starting at all or make the majority quit during the first 6 months after starting with a new exercise program.

When you’re done reading this report… You’ll know what exactly to do to avoid the mistakes that have stopped so many people like you who wanted to improve their health and enjoy benefits of exercise but… got very disappointed with their results instead because they were following the wrong exercise plan.

You may make mistakes like thinking that you need to exercise harder, carve out tons of time in your busy day and do longer cardio sessions. Or that you need a gym… or fancy home equipment. And more!

But the truth is that if you have hypothyroidism the key is to exercise smarter and NOT longer or harder

If you want to go deeper into this… be sure to check out this free presentation

Why 99% of people who exercise are unknowingly damaging their

metabolism and setting themselves up for a

long-term weight gain 

And now let’s dive in.

Myth #1 – You Don’t Need Time (Almost…) To Get In Shape And Be Fit!

The theory is that the more time you spend doing something… the better the results.  In general, that’s true.

But when it comes to your own fitness… how much time you spend exercising is not that important. It’s a mistake a lot of people make – they think that they need a lot of time to get in shape so they don’t do it at all… while in reality, all they need is 10 to a maximum 30 minutes to crunch out a quick workout.

You heard that right. If you’re just looking to get fit, lose weight and feel good – the amount of time you spend exercising is NOT the most important part. You don’t need to sweat for hours doing cardio like Energizer bunny on coke. Or waste hours in the gym lifting weights.

In fact, you can get more benefits of exercise in a surprisingly short amount of time… if you ignore boring, long workouts and stick to shorter, more dynamic routines instead.

Here’s why: it’s been proven that it’s way more effective (and easier, and more fun) to do the right things for short periods of time. At least for “everyday” people like you and me… who have a thyroid condition and are not super athletes training for Olympic games.

Here’s how it works…

High Intensity Interval Training (HIIT)

High intensity interval training speeds up your metabolism… and gives you a 10% fat loss increase during the 24 hours after your exercise… while also taking up significantly less of your time than traditional cardio.

What about fat loss compared to traditional cardio?

HIIT is at least 2 times as effective: a study from Australia has proven that females following a 20 minute HIIT program had lost six times more body fat than the group who followed a 40-minute cardio program at a constant intensity.

The basic idea of HIIT is to switch higher intensity exercise (for example, sprinting) with lower intensity exercise (such as walking at a slow pace) or complete rest.

For example, a simple HIIT program you can do right away looks like this (obviously make sure to watch your pulse and remember to warm up in order to not hurt yourself)…

Walk for 60 seconds, jog for 60 seconds, sprint for 60 seconds, and repeat this 5 times or even less… it’s that simple and insanely effective.

Now that we have the cardio part covered…

Building Lean Muscle Mass

Lean muscle mass consumes more calories – passively – than fat. That means the more muscle you put on… the more calories you’re going to burn. That happens even as you sleep… talk about saving time!

Now, most people immediately think that in order to build muscle they have to go to a gym… spend money on membership, gas, fitness drinks or whatever. That’s not true, and I’m going to elaborate on this in the next chapter.

Bottom line is that you can build your muscle without ever leaving your home… and you don’t need to be scared to become bulky like a bodybuilder.

In fact, most bodyweight exercises plus HIIT will get you in your desired body shape if you remember to eat right… and they will do so in 10 to 30 minutes every other day if you’re really in a time crunch.

This will also work perfectly if you have hypothyroidism when you often feel tiered and not motivated to exercise at all. The truth is that short 10 to 30 minutes workouts are enough to boost your metabolism, positively affect your thyroid, increase energy levels and assist weight loss without you ever reaching the point of exhaustion.

You can find much more in depth about this here so check it out if you’re interested.

Myth #2 – No Gym Membership? No Fancy Home Gym? Good! You Actually Don’t Need It 🙂

Having no gym membership or a fancy home gym is actually an advantage. How come?

The main reason is bodyweight routines and exercise are more balanced… and will give you better results faster if done right.

What I mean is bodyweight exercises work more muscles simultaneously… including those stabilization muscles. That means you burn more calories and build more muscle using your own body as resistance weight… than with traditional equipment.

Of course, it’s also cheaper than gym. You don’t have to pay for the membership… gas… and you don’t have to put up with other people. And it’s more convenient than a fancy home gym that you need to have space for… you need to wrestle with it setting it up… and so on.

And then there’s motivation. It’s actually much easier to motivate yourself for a workout session if all you have to do is to drop down and do a couple of easy but very effective exercises.

You can get amazing results using just your bodyweight… and you won’t have to leave your home if you don’t want to. These routines take very little time (unless you WANT to go the extra mile…) and are incredibly effective.

However, it’s better if you have a system… and you can get one here

Myth #3 – Why Most People Who Exercise Get This Wrong

There’s one mistake that people who exercise make over and over. It’s putting quantity over quality. Yes, it sounds obvious… yet almost everyone is guilty of it.

Sure, even a leisurely walk on a treadmill is better than doing nothing… but you’d have to walk for an hour and a half to get the same results you’d get from a 10 minute HIIT training.

That’s a problem because it reinforces your unconscious belief that exercise takes a lot of time… so it becomes harder and harder to find the motivation.

Here’s what you can do to avoid putting quantity over quality.

First, always plan a short exercise session instead of a long one… but put in 100% of your attention and effort. Multitasking is a myth… and it’s downright dangerous when you’re exercising: you are not only not getting the result you want but also putting yourself at a higher risk of injury!

It’s better and more effective to focus and do quality work (hey, isn’t this fitness stuff a nice metaphor for life?) than it is to work out 3-4 times longer and do only sub-par stuff with your mind on Facebook, an audiobook, or whatever.

Second, have patience.

The reason a lot of people hit an exercise routine hard (with little regard to form and quality of exercise) is because they want results, fast.

What you have to remember is that if it took you a long time to go out of shape… and it’ll take you some time to get in shape. So, be patient and the results will come.

Obviously, just like with HIIT, make sure you measure your pulse and work within heart rate range that’s safe for your age and fitness level… and warm up, too.

And finally, make sure you stick to a routine. That will help you get just the right amount of exercise – not too little, not too much.

If you want to know what is the right amount of exercise for people who have hypothyroidism click here

Low Thyroid Exercise


Let’s recap what you’ve just learned.

  • Myth #1 is thinking that you need lots of time. Not true – thanks to HIIT exercise and building lean muscle mass with just a handful of bodyweight exercises you can be done with your exercise in as little as 10 minutes… and it’ll be just as effective as one and half hour of traditional cardio.
  • Myth #2 is thinking that you need to go to a gym… or have fancy gym equipment at home. It’s been proven that proper bodyweight exercise is more effective because it works more muscle simultaneously. It also gets you results faster… and you don’t have to spend a dime.
  • Myth #3 is putting quantity over quality. A shorter exercise session – where you keep 100% focus on what you are doing and give it all you got – will get you better results than a half-hearted long session.

To stay motivated and get your desired results, you need a simple yet effective routine. However, almost all forms of widely recommended exercise, including those heralded as “heart healthy”, may not suit people with hypothyroidism and can in fact be very suppressing for your thyroid.

Exercise and hypothyroidismUnfortunately, most people who exercise are doing their thyroid a great disservice. I don’t want you to be one of them and instead learn more about

How To Exercise With Hypothyroidism

more effectively to get results you want and support your thyroid at the same time.

P.S. And the good part is that this complete system will let even the busiest people get their exercise… from light intensity to advanced level… without any fancy equipment… straight from the comfort of your own home.

About Marina Gutner, PhD

Marina Gutner, PhD, researcher, medical writer, thyroid blogger, founder and Admin of Outsmart Disease who writes about life-changing treatments for hypothyroidism, Hashimoto's thyroiditis and autoimmune disease and how to balance hormones in women