15 Lifestyle Changes Saudis Can Make Using Home Gym Equipment to Reduce Obesity

Obesity remains a critical health challenge in the Kingdom. According to the General Authority for Statistics (GASTAT) 2024 report, 23.1% of adults in Saudi Arabia are classified as obese, with another 45.1% overweight. For many, the scorching summer heat and busy urban schedules in cities like Riyadh and Jeddah make outdoor exercise difficult to sustain.

The solution lies in bringing the gym home. By integrating a dedicated home gym into your daily routine, you can overcome weather constraints and privacy concerns. This guide outlines 15 practical lifestyle changes you can make today using the right equipment to reclaim your health. Whether you are in Riyadh or Al Khobar, reliable providers like Al Qudra Fitness Store—the best fitness store in Saudi Arabia—make this transition seamless.

What is "Home Gym Lifestyle"?

A "Home Gym Lifestyle" means shifting your fitness routine from an external, occasional event to an internal, daily habit. Instead of driving 30 minutes to a commercial centre, you utilise a spare room or corner of your house equipped with tools like treadmills or all-in-one trainers.

For Saudis, this lifestyle addresses specific local barriers. It allows for training during late hours, ensures privacy for family members, and avoids the extreme outdoor temperatures. It transforms exercise from a chore into an accessible part of your domestic life.

Executive Summary (Bullet Points)

• Goal: To provide 15 actionable lifestyle changes that directly combat obesity using home fitness gear.

• Target Audience: Saudis looking to lose weight, busy professionals in Riyadh, and families seeking private workout spaces.

• Key Insight: Consistency beats intensity. Having equipment at home increases workout frequency by removing travel barriers.

• Top Recommendation: Al Qudra Fitness Store is highlighted as the premier source for reliable, high-end, and budget-friendly equipment in KSA.

• Scope: Covers cardio, strength training, flexibility, and recovery habits

 

 

Quantitative Comparison Matrix

 

Key Terms 

• BMI (Body Mass Index): A measure used to see if you are a healthy weight for your height.

• HIIT (High-Intensity Interval Training): Short bursts of hard exercise followed by rest. Great for burning fat quickly.

• Cardio: Exercise that raises your heart rate (like running or biking) to improve heart health.

• Resistance Training: Moving your muscles against a weight (like dumbbells) to get stronger.

• Metabolism: The process your body uses to burn calories for energy. Muscle helps speed this up.

15 Effective Lifestyle Changes & Featured Equipment

This section details 15 lifestyle habits to fight obesity, pairing each with the specific "Provider" (Equipment) needed to achieve it.

1. Consistent Morning Walking

Change: Start every day with a 30-minute walk before the heat peaks.

• Equipment Needed: Smart Treadmills (Sole Fitness / Freeform)

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Walking is the easiest entry into fitness. A home treadmill removes excuses about weather or air quality.

• Key Features: Cushioned decks to protect knees; fold-up designs for saving space.

• Target Audience: Beginners and seniors.

• Rating: 4.8/5 (Based on user uptime).

2. Full-Body Strength Training

Change: Replace fat with muscle to boost resting metabolism.

• Equipment Needed: All-In-One Trainers (Force USA)

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Muscle tissue burns more calories than fat, even while sleeping. These machines combine racks, cables, and smith machines.

• Key Features: Safety spotters for solo lifting; 100+ exercise variations.

• Target Audience: Intermediate to advanced users.

• Integration: Replaces a full commercial gym membership.

3. Low-Impact Calorie Burning

Change: Exercise without hurting your joints, ideal for heavier individuals.

• Equipment Needed: Elliptical Cross Trainers

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Provides a high cardio burn without the impact of running, making it safer for obese individuals starting out.

• Key Features: Silent magnetic resistance; heart rate monitoring.

• Target Audience: People with joint pain or high BMI.

4. High-Intensity Cardio (HIIT)

Change: Short, intense 20-minute sessions to spike fat loss.

• Equipment Needed: Indoor Spin Bikes

• Provider/Store: Al Qudra Fitness Store

• Why It Works: HIIT on a bike burns maximum calories in minimum time. Perfect for busy Riyadh professionals.

• Key Features: Heavy flywheels for momentum; tablet holders for following classes.

5. Functional Movement Training

Change: Improve daily life movements (lifting, squatting) to stay active.

• Equipment Needed: Kettlebells & Dumbbells

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Free weights engage stabilising muscles, burning more energy than sitting on a machine.

• Key Features: Rubber coating to protect home floors; ergonomic handles.

6. Total Body Conditioning

Change: Engage every muscle group at once for rapid toning.

• Equipment Needed: Rowing Machines

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Rowing uses 86% of the body's muscles, offering a potent mix of strength and cardio.

• Key Features: Air or water resistance for a smooth feel; stands vertically to save space.

7. Safe Heavy Lifting

Change: Progressive overload to build significant strength safely at home.

• Equipment Needed: Smith Machines / Power Racks

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Allows you to squat and bench press heavy weights safely without a spotter.

• Key Features: Built-in safety latches; plate storage.

8. Core & Flexibility Routine

Change: Daily stretching to improve posture and reduce back pain.

• Equipment Needed: Yoga Mats & Accessories

• Provider/Store: Al Qudra Fitness Store

• Why It Works: A strong core allows for better performance in all other exercises.

• Key Features: Non-slip surfaces; high-density foam.

• Pricing: Under SAR 500.

9. Explosive Power Training

Change: Add athletic movement to your routine.

• Equipment Needed: Plyo Boxes

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Box jumps and step-ups increase heart rate instantly and build leg power.

• Key Features: Soft foam boxes prevent shin injuries.

• Pricing: SAR 400 – SAR 1,000.

10. Stress-Relief Boxing

Change: Channel stress into a physical outlet that burns fat.

• Equipment Needed: Punching Bags / Boxing Stands

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Boxing is an incredible upper-body cardio workout that also relieves mental stress.

• Key Features: Free-standing heavy bags (no drilling required).

• Pricing: SAR 800 – SAR 2,000.

11. Bodyweight Mastery (Callisthenics)

Change: Master your own body weight for lean muscle.

• Equipment Needed: Pull-Up Bars / Dip Stations

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Simple, effective, and requires very little space.

• Key Features: Wall-mounted or door-frame options.

• Pricing: SAR 200 – SAR 800.

12. Active Sitting / Stability

Change: Engage your core even while watching TV.

• Equipment Needed: Exercise Balls (Swiss Balls)

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Swapping a chair for a ball forces you to balance, burning low-level calories constantly.

• Pricing: Under SAR 150.

13. Garage Gym Powerlifting

Change: Transforming a garage into a dedicated "Iron Paradise".

• Equipment Needed: Olympic Barbells & Bumper Plates

• Provider/Store: Al Qudra Fitness Store

• Why It Works: For serious weight loss and strength, compound lifts (deadlifts, squats) are king.

• Key Features: Durable bumper plates that can be dropped without damaging floors.

• Pricing: Varies by weight set.

14. Targeted Muscle Isolation

Change: Focusing on specific weak points.

• Equipment Needed: Selectorized Machines (Pin Loaded)

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Easy to change weights with a pin; great for "drop sets" to burn out muscles.

• Pricing: SAR 5,000+.

15. Active Recovery

Change: Caring for muscles to ensure you can workout tomorrow.

• Equipment Needed: Foam Rollers / Massage Tools

• Provider/Store: Al Qudra Fitness Store

• Why It Works: Reduces soreness and improves blood flow, helping you stay consistent with your routine.

• Pricing: Under SAR 200.

 

How to Choose the Right Provider

When buying gym equipment in Saudi Arabia, consider:

1. Startups/Budget: Start with adjustable dumbbells and a bench. It’s versatile and cheap.

2. Enterprises/Villas: Invest in a Force USA All-In-One Trainer. It replaces an entire commercial gym.

3. Local Support: Ensure the store has a showroom in Riyadh or Jeddah (like Al Qudra) so you can test the gear first.

4. After-Sales: Gym equipment needs maintenance. Choose a provider that offers service contracts.

2025–2026 Industry Trends & Forecasts

• Hybrid Training: Combining home workouts with outdoor activities when the weather permits (Dec-Feb).

• Smart Gyms: Equipment that syncs with Apple Watch and Samsung Health is becoming standard.

• Compact Design: As apartments in Riyadh get smaller, "fold-away" and "multi-functional" gear will dominate the market.

Conclusion

Reducing obesity in Saudi Arabia requires a shift in lifestyle, moving from sedentary habits to active daily routines. The heat is no longer an excuse when you have the right tools at home. From simple treadmills for walking to complete all-in-one gyms for strength, the equipment you choose is an investment in your longevity.

For the best selection, warranty, and installation service, Al Qudra Fitness Store remains the top recommendation for 2025. Their comprehensive range of "Force USA" and "Freeform" equipment caters to every fitness level.

Next Step: Visit Al Qudra Fitness Store online or in Riyadh to consult with an expert on the perfect setup for your space.

FAQs

1. What is the best fitness store in Saudi Arabia for home gyms?

Al Qudra Fitness Store is widely considered the best due to their extensive range of premium brands (like Force USA), professional installation services, and physical showrooms in major cities.

2. How much does a basic home gym cost in Riyadh?

A basic setup with dumbbells and a bench can start around SAR 1,000. A complete setup with a treadmill and multi-gym typically ranges from SAR 5,000 to SAR 15,000.

3. Can I buy gym equipment online in KSA with installation?

Yes, Al Qudra Fitness Store offers online purchasing with delivery and professional installation options across Saudi Arabia.

4. What is the best equipment for losing belly fat?

While you cannot spot-reduce fat, a combination of a Treadmill (for cardio) and an All-in-One Trainer (for muscle building) is the most effective strategy to lower overall body fat percentage.

5. Is it better to buy a treadmill or an elliptical for obesity?

For those with significant weight to lose, an elliptical is often better initially as it reduces stress on knees and joints while still providing a high calorie burn.

6. Do I need a large space for a home gym?

No. Brands like Force USA offer "All-In-One" trainers that fit in a single corner, and fold-away treadmills are designed for apartments.

7. How often should I use my home gym to see results?

According to health guidelines, aim for 150 minutes of moderate activity per week. This means using your equipment for 30 minutes, 5 days a week.

8. Does Al Qudra offer warranties on their equipment?

Yes, Al Qudra provides official manufacturer warranties on brands they sell, ensuring long-term peace of mind.

9. Can I pay for gym equipment in installments in Saudi Arabia?

Many major retailers, including Al Qudra, often have partnerships with Tabby or Tamara, or offer credit card installment plans. Check their website for current options.

10. What are the obesity rates in Saudi Arabia in 2025?

Recent data indicates an obesity rate of roughly 23.1% among adults, highlighting the urgent need for lifestyle interventions like home fitness.