Fitness Health How To

Equipment-free home workouts for the time-poor

Home workout
Written by Steven White

Try these workouts from a top fitness expert from the comfort and safety of your own home

Before starting, it’s important that all workouts should be performed after a thorough warm-up and preparation section.

If you’re attempting exercise for the first time, it’s a good idea to have the green light from your GP, especially if you have any underlying health problems such as a heart condition or high blood pressure.

The following full-body workout consists of exercises that are short and simple on the premise that if you’re looking to do equipment-free home workouts, you probably want something that’s fairly straightforward and saves time.

As a result, you’re more likely to complete the workout and the desired outcomes will be more achievable.

Included are three levels – beginner, intermediate and advanced – that you can adapt to your level of experience. All movements should take two to three seconds and with body movement in either direction unless stated:

  • 3 x rounds of all beginners exercises – 15 mins
  • 3 x rounds of all intermediate exercises – 30 mins
  • 3 x rounds of all advanced exercises – 45-60 mins
  • Any combination of the routines (depending on your energy levels that day), culminating in three rounds of the advanced routine – 45 mins. If this no longer challenges your body, it’s a good idea to change up your exercises, as your body will require additional stimuli.

Full squat x 20

Beginner: arms to the side and legs at a 45° angle to the floor.

Intermediate: Arms to the front and top of the thigh parallel with the floor.

Advanced: hands at the temples and legs parallel with the floor.

No rest

Straight into single leg lunge x 20 (10 each leg)

Beginner: static lunge (hold for 15 seconds each leg).

Intermediate: Top of the thigh parallel with the floor and arms at the side.

Advanced: 3 x pulse (slight movement up and down) at a 45° angle at the lower end of each movement.

Read the rest of the article here in the spring ’20 issue.

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