5 Quick And Effective Home Workouts

For some people getting to the gym isn’t easy. Gym membership is expensive, fitting the gym in around work and family life is a challenge and then motivating yourself once you’re actually at the gym become a workout in itself. Sometimes it’s just a lot easier to clear yourself a space at home and get an intense, challenging and effective workout in whenever you have some free time. These five workouts are all geared to slightly different goals utilising different bodyweight exercises and training methods to maximise difficulty and, as a result, improve results.

5 Quick And Effective Home Workouts – Hitting The Core

This workout is designed to target the midriff and help develop toned and defined abdominals as well as burn stubborn belly fat and increase muscular visibility around the core. It will also help to improve your anaerobic fitness, reduce your body fat percentage and strengthen core stability. It’s a timed workout utilising different exercises in a “circuit” format to target the specific areas required to reach your goals.

Complete each exercise for 30 seconds in sequence followed by a 1 minute rest and aim to repeat the circuit 3-5 times for beginners and 5-8 times for more experienced trainers.

  1. Mountain Climbers
  2. Basic Crunches
  3. High Knees
  4. Walking Plank
  5. Trunk Curls
  6. Burpees

5 Quick And Effective Home Workouts – Building The Lower Body

This workout aims to develop dynamic strength and endurance in the legs as well as simultaneously decreasing body fat and increasing muscle tone and definition. This workout utilises a combination of “sets and reps” and timed exercises back to back to work different aspects of your fitness.

Complete 10 repetitions of each “odd number” exercise followed by 30 seconds of each “even number” exercise in sequence. Go through all 8 exercises in sequence followed by a 1-2 minute rest and aim to repeat the circuit 2-4 times for beginners and 5-8 times for more experienced trainers.

  1. Basic Squats
  2. Jumping Jacks
  3. Sumo (Wide) Squats
  4. Spotted Dogs
  5. Alternating Lunges
  6. Squat Jumps
  7. Alternating Reverse Lunges
  8. Burpees

5 Quick And Effective Home Workouts – Strengthening The Upper Body

This workout targets the arms, shoulders, back and chest alongside core exercises that aim to develop muscular strength and endurance resulting in improvements to tone and definition alongside a reduction in body fat.

Complete 30 seconds of each exercise in the first circuit sequentially then complete the second circuit with 10 repetitions of each exercise. Once you have completed both circuits, take 1-2 minutes rest and aim to repeat both circuits 2-3 times through for beginners and 4-8 times for experienced trainers.

Circuit 1

  1. Punching Upwards
  2. Shoulder Taps
  3. Straight Punching
  4. Walking Plank

Circuit 2

  1. Press Ups
  2. Tricep Dips
  3. Twisting Sit Ups
  4. Squat Thrusts

5 Quick And Effective Home Workouts – Fat Burner

This workout is a multi muscle HIIT style session designed to target maximum fat percentage decrease with the greatest possible intensity. This workout utilises the original “Tabata” style format of high intensity interval training which functions in a 20 seconds of exercise and 10 seconds of rest format repeated 8 times through.

You will complete 4 exercises twice through (with 20 seconds of exercise followed by 10 seconds rest and then on to the following exercise), once you’ve completed all four exercises twice through you’ll take a 2 minute rest. Repeat as many times as possible for best results. Remember, the key is to ensure that during your 20 seconds of exercise you are giving it 100% of your potential energy.

  1. Explosive Star Jumps
  2. Mountain Climbers
  3. Burpees
  4. In And Out Squat Thrusts

5 Quick And Effective Home Workouts – Full Body Workout

We’ve been through all of the workouts that target specific areas of the body or specific goals. Now it’s time to give you a workout that covers all of the possible areas simultaneously so you can get more done in a shorter time.

You will complete 30 seconds of each of these exercises in sequence followed by a 1-2 minute rest and then repeated 2-4 times for beginners and 5-8 times for more experienced trainers.

  1. Sit Ups
  2. Press Ups
  3. Squats
  4. Burpees
  5. Plank
  6. Tricep Dips
  7. Lunges
  8. Explosive Star Jumps

Remember: it’s important to consult a medical professional before undertaking any new training regime. If you are utilising these workouts on a weekly basis then you should aim to be training 5 times a week – I recommend 3 days on, 1 day off, 2 days on and 1 day off. Make sure you have a safe and clear space in which to train, keep well hydrated through exercise and keep a small towel handy to avoid sweat in the eyes.

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