If you were in the best shape of your life back in 2020, then you’re not alone! There’s no denying that, for many, keeping fit during isolation was somewhat more challenging than usual but I feel like I found my groove with delivering weekly workouts at home, online via Zoom.
Since then, I’ve considered getting a gym membership but personally, nothing beats the convenience of an at-home workout in your very own living room (or at home gym if you have one!).
Meet Elle – Your Certified Personal Trainer
If we’ve not met before, Hi, I’m Elle! As a certified personal trainer with a BSc in Exercise Science, I bring extensive experience and my own unique approach to fitness.
My offering includes personalised one-on-one sessions, live online classes such as HIIT & Core, Strength, and HardCore workouts, as well as on-demand classes available through my Studio Membership.
I also specialise in menopause coaching and provide corporate wellness programs. My classes blend functional training with familiar exercises, designed to motivate, inspire, and challenge you, ensuring you achieve your fitness goals while enjoying the journey.
Set Up For Your Home Workout Plan
If you’re not already working out from home, here are a couple things to help you get prepared and figure out the best workout schedule for your goals and fitness level.
1. Plan Your Weekly Workouts At Home
The first thing you need to figure out is the number of days you will be able to dedicate some time to your exercise routine, and how much time you have available each day. I know everyone says this, but scheduling your workouts like meetings and physically adding them to your diary is a great way to see how realistic your schedule is.
Next, you’ll wanna think about the type of workout you will do on each day, and if you’ll be focusing on full body workouts or a specific body part on different days.
I’ve got into a routine now where the very least I do is a HIIT workout on Tues am, a Strength sessionon Thurs pm and a Core specific workout on Fri am. I then build everything else (running, cycling, indoor cycling, more strength and more HIIT) around those depending on time and energy.
Perhaps sit down with a pen and paper and write out a timetable for the week, then you’ll have a clear idea of which exercises to do on which days and your plan will have some structure to it. And don’t forget to build in rest days – your body still needs time to recover, especially if you’re pushing yourself.
2. Get Yourself Some Equipment
If you’re new to working out, you can most likely start with exercises that use your own body weight such as press-ups, burpees, lunges and core exercises.
However, if you’re following a weight training program (for example) and looking to utilise methods such as progressive overload, or you’re keen to mix it up with different workouts you might consider investing in various pieces of home exercise equipment.
If you’re prepared to browse online, you can get some great deals on workout equipment such as yoga mats, dumbbells, resistance bands and barbells. Paying via a credit card can offer you greater protection when making bigger purchases, like rowing machines or treadmills, too.
Mix Up Your Weekly Workouts At Home
If you’re not training for a specific event, then keeping your daily workouts varied helps keep it interesting. The most important thing to focus on is ensuring you hit up all the major muscle groups through the use of compound exercises in your weekly workout plan.
There are so many different ways to move your body including my favourites like running, cycling, indoor cycling, strength, HIIT, walking, yoga and mobility.
Everyone will have different reasons for what they choose to do based on what they enjoy or injuries, but when it comes to longevity, cardiovascular health and functional strength moving your body is the best place to start.
Strength Training Workouts
If you’re a beginner to strength training then you have to check out the Beyond Strength Foundations guide. BEYOND Strength is a training programme that works for everybody – and every body – to build strength and nail your form for general movement and exercise.
The program features easy-to-follow sessions lasting no more than 30minutes including specific sessions focused on movement patterns. You can explore the program further here. Suitable for all fitness levels, this program is ideal for anyone looking to build strength with proper form, safely and effectively.
HIIT Workouts / Cardio Workouts
Including HIIT training in your at-home workouts is a great way to train in a short amount of time. HIIT, or High-Intensity Interval Training, involves short bursts of intense exercises like squat jumps and butt kicks, followed by brief rest periods. This method boosts your heart rate, burns calories, and builds strength efficiently.
You can use the terms HIIT and cardio workouts somewhat interchangeably. A cardio workout at home would basically include a variety of exercises designed to increase your heart rate and improve cardiovascular endurance.
I incorporate exercises such as jumping jacks, high knees, mountain climbers, and burpees in our weekly HIIT & Core workouts.
The best thing about HIIT style or cardio workouts is you can get a high-intensity workout without the need for equipment. The length of the interval and rest periods you use will determine the benefits you’ll get from the workout.
MORE HIIT ON THE BLOG:
- Quick 10 Minute HIIT Workout
- 30 minute HIIT Workout You Can Do At Home [+Video]
- 20 minute HIIT Rowing Workout with Go Row Indoor
Active Recovery In Your Weekly Workouts At Home
One of the most important aspects of my own training which I personally need to focus on is active recovery.
When I started online classes back in 2020, my timetable included guided recovery in the form of Rollin’ With My Foamies (“roll along” foam rolling classes) which since I’ve stopped, I can miss the benefits – reduced back aches, less shoulder tension and improved recovery post workouts.
I do still use my foam roller but not as regularly or consistently.
Active recovery in a workout routine can come in many different forms though, the key being to keep your heart rate low. This can be activities like walking, gentle yoga or an easy ride.
How To Schedule A 7 Day Workout Plan (& Free Challenge)
If you’re looking to kickstart your fitness journey from the comfort of your home, let’s dive deeper into an example 7-day home workout plan and challenge. The challenge is a mix of strength, cardio, and active recovery workouts designed to be effective and easy to follow, regardless of your fitness level.
Each day focuses on different aspects of fitness to ensure a well-rounded routine, with detailed instructions and tips to help you stay motivated and on track.
This challenge not only helps build physical strength and endurance but also aims to establish a consistent workout habit.
Whether you’re a beginner or a seasoned athlete, this plan offers the flexibility to adapt the workouts to your current fitness level, making it an excellent resource for anyone looking to enhance their home workout regimen.
Although we know the benefits of exercise are wide and varied for our general health and beyond, sometimes getting it done on a regular basis can be the biggest barrier. Workout programs that include weekly workouts at home can remove many barriers such as costs and time as well as having a hugely positive impact on our mental health.
But, I do realise working out at home isn’t for everyone. Back in 2020, I asked my friends on social what was stopping them from working out with me online and their responses were interesting!
Here’s an overview of what they shared:
- Don’t like working out in their living room
- Don’t feel fit enough
- Signed up to another programme / no time / too many options
- Prefer to workout outdoors
- Too tired after work
- Other things (e.g family) take priority
- Time difference
- Unpredictable schedule / work hours
- Space at home is too small / not suitable (i.e first floor flat)
- Prefer early morning workouts
- Prefer to do own thing
- Don’t like HIIT
- Limited equipment
- Injured / Health issues
- Limited funds
- Dislike virtual / online classes
- Can’t make fixed times / need more flexibility
- Need pre-natal specific workouts
Whilst some of these reasons can be eliminated with some information – for example, I only do one HIIT class per week, only 1 class needs equipment (one gal uses a 5L water bottle and it works) – some of them, there’s nothing I can do about, or it’s just not an audience I can cater too. No fitness professional can serve EVERYONE.
So tell me, are you a fan or working out at home?! How many weekly workouts at home do you do?
Elle
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