By: Reegan Gran
We all have those days that we don’t quite make it out of the house. Whether you are having a “lazy day”, have sick kids or just don’t feel like dealing with other people, it is easy to let that hold you back from getting a good workout in. But, it doesn’t have too!
There are plenty of choices when it comes to working out at home and I’m not talking about your boring ol’ “set of squats, push–ups and sit–ups” in the living room routine. You don’t have to resort to the same, boring movements when you choose to workout at home. In fact, it is better that you don’t!
The key to seeing results from your at–home workouts, is varying the workouts you do. This will keep things interesting for you, but will also benefit you physically. By adding variation to your workout routine, you are putting your body to the test each workout, meaning your muscles will not get used to the same routine which can keep you from seeing results. Plus, variation will help prevent you from skipping workouts from boredom. Win–win!
To help you get started, we put together a workout you can follow for one entire week. Each day is structured differently than the day before and you will notice several benefits from continuing to do routines like the one we have laid out. They are going to help you break through plateaus, help you lose body fat through the short, high intensity routine and will prepare you for any other physical activity. Not only that, but these workouts can be easily modified to make them easier or more challenging.
Before you get started, read through these recommendations:
- Warm up before your workout
- Drink plenty of water throughout
- Post–workout, be sure to eat a good source of protein
- Give your all and keep testing yourself
- Download this weekly tracking calendar to keep track of your times, your mood and your daily workout, so you can refer back to it later.
Complete 5 rounds of each movement, as fast as possible.
- 20 Walking Lunges
- 20 Squats
- 10 Push Ups
- Death by burpees (timer needed)
Huh? Death by burpees? It’s simple to figure out, don’t worry. It is one of those movements that sneaks up on you, so before you know it, you will be drenched in sweat.
- On the first minute you will complete one burpee
- On the second minute you will complete two burpees
- Continue this routine until you can no longer complete your number of burpees within that minute.
- Take a few minutes to catch your breath before moving on to the planks.
- Accumulate a total of 3 minutes of planks
You will do these at your own pace. Stop your timer when you need a break and start it again when you return to an active plank. Once you have accumulated 3 total minutes, your workout is done!
Complete these movements as fast as possible.
- 50 Mountain Climbers
- 40 Step–Ups or Box Jumps
- 30 Sit–Ups
- 20 Dips
- 10 Hand Release Push–Ups
Thursday – Rest Day
Complete as many rounds as possible within 20 minutes.
- 400M Sprint
- 20 Sit–Ups
- 20 Dips
If you are not sure how far 400M is around your home, download the app MapMyRun.
Complete 21 reps of each movement – 15 reps of each movement, followed by 9 more reps of each movement. This may seem like a short workout, but if you push yourself, you will feel the results!
- Jumping Squats
Sunday – Rest Day
Congrats, you just completed your first weekly bodyweight workout! If you would like to to see more workouts featured on the blog, let us know in the comments below! To get more content sent directly to your inbox, sign up for our newsletter via the form on the sidebar.