Let’s face it, we are all going through unfamiliar times right now. We are stuck in our homes, away from the everyday activities that keep our life “normal”. For me, working out is one of those normal activities that I need in my life to help me mentally and physically get through each day. 

We all know the mental and physical benefits of a good workout. For some, it may be the one break you get a couple of times a week where you are able to solely focus on you. While we are all at home with no place to go, it can become difficult for you to find the time or motivation for a workout. Perhaps you do not have any equipment at home so you are discouraged and unsure of what workouts to do so instead you do nothing but that needs to change!

Below are five different workout circuits. These workouts are intended to burn calories, tone, build, and strengthen your muscles. Whether you are looking to meet specific goals or just to release built-up tension from your day-to-day activities, you can do it all right from your home. All you need is some space, water, and the motivation to knock out a killer worker.

Tips for Home Workouts

Home workouts for many can be an adjustment. You may feel as though you have to physically leave your house to be able to devote yourself to a workout and not be distracted by all the day to day tasks you have to do at home. To make sure you stay focused, follow these steps:

  • Find a room or space in your house that you can go with no distractions.
  • Put your phone away just as you would if you were at a studio or the gym. This is your time to put your focus solely on yourself. Leave your phone on the table!
  • Plan your day accordingly and schedule your workout time in advance. Schedule your day as you would if you were to go to a workout class or the gym.
  • Follow a workout schedule. Whether it is the workouts provided to you below, or a different schedule, follow a guide to keeping yourself on track.
  • Coordinate workouts with friends! Going to a studio or to a gym can keep you accountable for your workouts. Working out at home can make it easy for you to make excuses to not work out. Find a guide or schedule that your friends can also do at their house. Make time to discuss the workouts weekly to keep you and your friends accountable.

We all have a different reason for why we workout. Always keep that reason in the forefront of your mind to push yourself to complete the best workout possible. Remember, we are all in this together. Let’s push each other and continue to focus on our physical and mental health.

Warm-up

stretch-home-workout

It is important to start each of your home workouts with a warmup. This warmup can be done for each of the workouts below. Stretching and warming up your body is extremely important for a successful workout.

  • 1-minute jogging in place
  • 30 seconds butt kickers
  • 30 second high knees
  • 4 forward arm circles
  • 4 backward arm circles
  • 4 chest expansions
  • Arm to opposite foot (each side)
  • Side lunge (each leg)
  • Hip rotation (each leg)

Workouts

All of the home workouts below are designed to be completed in 30-40 minutes. Each set is designed to be repeated three times. If you’re feeling up to it, try for four or five repetitions! Complete each workout with a thirty-second break between each. Give yourself a one minute break after each circuit to catch your breath and grab some water. If you are feeling fatigued, do the best you can and rest if needed. Remember to always listen to your body.

HIIT Workout

mountain-climbers-home-workout

A HIIT workout is a high interval intensity training workout. This HIIT workout focuses on raising your heart-rates with high impact moves.

  • 1-minute butt kickers
  • 1-minute high knees
  • 60 jumping jacks
  • 20 burpees
  • 10 spider jumps (each leg)
  • 10 reverse lunge (each leg)
  • 20 tuck jumps
  • 40 mountain climbers

* Repeat circuit three times

Leg Workout

under-armour-home-workout

This leg workout focuses on building muscles in your glutes, hamstrings, and quads while also toning your core.

  • 10 skater hops (each leg)
  • 20 jump squats
  • 10 curtsy lunges (each leg)
  • 40 mountain climbers
  • 30 bodyweight squats
  • 15 reverse lunges (each leg)
  • 60 jumping jacks
  • 20 180-degree squat jumps

* Repeat circuit three times

Arm Workout

push-up-home-workout

This arm workout focuses on both your biceps and triceps, as well as your forearms.

  • 20 pushups
  • 20 tricep dips
  • 30 side plank with reach under (each side)
  • 20 boxing punches (each arm)
  • 10 shoulder taps (each arm)
  • 20 tricep pushups
  • 10 pushups with rotation

* Repeat circuit three times

Core Workout

sit-up-home-workout

This core workout focuses on your abdomen, lower back, hips, and pelvis with a goal of tightening your core.

  • 30-second side plank and reach (each side)
  • 25 Russian twists (each side)
  • 50 flutter kicks (each side)
  • 50 sit-ups
  • 20 reverse crunches
  • 20 bicycle crunches (each leg)
  • 30-second elbow plank hold

* Repeat circuit three times

Stretching Workout

plank-home-workout

This stretching workout is perfect for a “rest day”. It helps your muscles relax and loosen up after a hard week of workouts.

  • 10-second sky reach and hold
  • 10-second toe touch
  • 3 head rolls (each side)
  • Shoulder stretch (each side)
  • 1-minute plank
  • Side reach (each side)
  • Runners stretch (each side)
  • Cross-thigh hug (each side)
  • 30-second downward-facing dog and hold

* Repeat circuit three times

Each of the home workouts above can be done in any order throughout the week. I personally like to put the stretching workout in the middle of my week to take a break from the workouts and at the end of my week to relax and reflect. Each of the home workouts can be modified based on your ability. It is very important to do what feels best for your body. If repeating a circuit three times is too difficult, try for one strong round and add more each time you repeat the workout. Keep in mind that this is your time to focus on you! During these trying and unknown times, your health and well-being are extremely important.