Time Saving Home Workouts

In the event of you missing a session or just for when you have some extra time and motivation to train it is always good to have some new workout ideas. Here are three separate circuit like workouts which you can do at home with next to no equipment. The workouts vary in difficulty so chose your workout depending on your exercise experience.

1. Beginner’s Workout

This workout is suitable for the first 4-8 weeks of your programme
Takes 25-30 minutes

You Need:
• 2 small bottles filled with water or two small hand weights

A Basic Warm up

A mix of speeds of walking and or jog slowly for 5-10 minutes
After each minute: do 5-10 reps some of the below exercises, slowly

The Circuit

Perform each exercise for 30 seconds to start then build up to 45 seconds with 15
seconds rest after each exercise
1. Body Weight Squats – Using Chair for Height of Squat
2. Press Ups-on floor or against wall or using a bar/handrail
3. Front Half Lunges – Alternate Sides
4. Lateral Raise with weights
5. Side Step x 2(to left and back to right) – With Lateral Arm Raise or Bicep Curl
6. Upright Row
7. Backward Step with Front Arm Lift
8. Shoulder Press
9. Burpee
10. Front Plank
Repeat x 2
Core and Stomach – 5 min
1. Side Plank – 15-30 sec
2. Front Plank – 30-60 sec
3. V Ups x 15-25 reps
4. Hyperextensions x 15-25 reps
5. Reverse Curls x 10-15 reps

2.  Intermediate

This workout is suitable for the weeks 8-16 of your programme

Takes 45 minutes

You Need:

  • 2 small bottles filled with water or two medium hand weights

A Basic Warm up

A mix of speeds of walking and or jog slowly for 5-10 minutes

After each minute: do 5-10 reps some of the below exercises, slowly

The Circuit

Perform each exercise for 40 seconds to start with 15 sec rest then build up to 60 seconds with NO rest after each exercise

  1. Walking Lunges
  2. Push Up
  3. Jumping Jacks
  4. Burpeee
  5. Shoulder Press
  6. Cross Ski’s
  7. Lateral Raise
  8. Repeated Vertical Jumps
  9. Upright Rows
  10. Plank

Repeat x 2-3

Core and Stomach – 5 min

  1. Side Plank – 15-30 sec
  2. Front Plank – 30-60 sec
  3. V Ups x 15-25 reps
  4. Hyperextensions x 15-25 reps
  5. Reverse Curls x 10-15 reps

3.  Advanced

This workout is suitable for the week 16 or after of your programme

Takes 60 minutes

You Need:

  • 2 small bottles filled with water or two medium hand weights, outdoor space to do shuttle runs(optional)

A Basic Warm up

A mix of speeds of walking and or jog slowly for 5-10 minutes

After each minute: do 5-10 reps some of the below exercises, slowly

The Circuit

Perform each exercise for 60 seconds with NO rest after each exercise

  1. Walking Lunges with Weights
  2. Press Up
  3. Jumping Jacks
  4. Squats
  5. Shuttle Runs
  6. Shoulder Press
  7. Jumping Lunges into Cross Ski’s
  8. Lateral Raise into Press Ups
  9. Shuttle Runs
  10. Repeated Vertical Jumps
  11. Upright Rows
  12. Power Burpee

Repeat x 2-3

Core and Stomach – 5 min

  1. Side Plank with Legs Apart-30 sec each side
  2. Front Plank – alternate feet off the ground – 60 sec
  3. V Ups with weight x 25 reps
  4. Hyperextensions x 25 reps
  5. Leg Raises into Reverse Curls x 15 reps

 

Repeat x 2

 

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