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Doing workouts over Zoom is currently the norm but it also has some major advantages. Here's some HIIT, dumbbell and bodyweight workouts you can do at home. 
‘I’ll never go back!’ 
 
That’s what a couple of fitness professionals we know have said about delivering online workouts. 
 
Training used to be in-person only but some have warmed to the idea of doing sessions via video call. 
 
Of course, many will be desperate to experience an in-person session again but there are also huge benefits to doing things from home, for both trainers and trainees alike. 
 
Whatever your preference, for now at least, home workouts are the norm and we reckon when the dust settles they’ll become increasingly popular. 
 
Whether you’re looking for a good way of keeping fit, cheaply and easily, or you’re a PT looking for easy workouts to lead over Zoom, we’ve got some suggestions here. 
 
There’s a whole world of workouts out there, but the ideas below are a good place to start. 
 
Different Types Of Workout 
 
In this post we’re going to be covering: 
 
• HIIT (High Intensity Interval Training) 
• Dumbbell/weight workouts 
• Bodyweight workouts 
 
We’ve grouped them like this so that different levels of intensity are covered. It’s a good idea to mix up the workouts in your weekly routine so you’re getting a good balance. 
 
Warm Up 
 
Before you start, it’s essential that you warm up. When you’re pressed for time it can be tempting to jump straight into it. 
 
However, you’ll be thankful when you do, for a number of reasons. Warming up literally means raising your body temperature and slowly introducing your body to the exercise you’re about to do. 
 
By loosening up your limbs and muscle groups you’re also reducing the chances of sustaining injury as well as improving your performance during the workout. 
 
Going for a quick jog and doing some stretches before you start is always a winner. 
Jog
 
HIIT (High Intensity Interval Training) 
 
The first type of home workout we’re going to look at is the HIIT workout. 
 
As the name suggests these are short, high intensity bursts of exercise. Their short length is not only proven to make them more effective but they’re also short, so you can get back to whatever you were doing quicker! 
 
Of course, you can use equipment for these workouts but they are also easy to do with just your body in a home setting. 
 
We’ve given an example here of a good all-round HIIT workout that exercises lots of different parts of the body. Of course, there are many other combos so be sure to check them out. 
 
All-Rounder HIIT 
 
This workout involves: 
Burpee
 
Burpees 
 
In one swift movement from a standing position, do a squat, place both hands on the ground and move into a plank. 
 
Do a push up and using the momentum on the way up, jump back into the starting position, bringing both feet back under your body. At this point do a vertical jump in the air and then repeat the process. 
 
High Knees
High Knees 
 
Standing with your feet a shoulder width apart, bring your right or left knee up to hip height, with your forearms stretched out in front of you, palms down, for balance and guidance. Bring your leg down again and repeat with the opposite knee. 
 
You want to do this as quickly and with as much power as possible, always aiming to get your knee high… as the name would suggest. 
 
Push Ups 
 
You know what a push up is right?? Have your body in a prostrate plank position and use your arms to lower and raise your body, keeping your back straight as you do it. 
Lunge
Lunge 
 
As with many exercises there are different variations of the lunge. A simple reverse lunge involves standing upright and taking a large step backwards whilst dropping your knee to the ground. Then bring it back up to the standing position and repeat with the opposite leg. 
 
A split lunge is for those who want to include more explosive movements and are happy to exert more power. With this, you lower into that 90-degree lunge position then explosively come back up. As you do, jump in the air, switch your legs and land in the lunge position on the opposite leg. 
 
In 12 minutes complete as many rounds of the below as possible. 
 
• 10 Burpees 
• 20 High Knees 
• 10 Push Ups 
• 20 Reverse Lunges/Split lunges 
 
The great thing about the above workout is that you’re exercising your core through the burpees and push ups and including some explosive movements in the high knees and lunges. It’s also going to work your heart rate big time, so is a decent cardiovascular exercise. 
 
Dumbbell Workouts 
 
Workouts using dumbbells are a form of strength and resistance training. By moving your muscles against a force or weight you strengthen them over time. 
 
Dumbbells are pretty affordable and easy to get hold of. It’s handy to have a set around and having something you can use may actually encourage you to do the exercise. 
 
Try 8-10 reps of each of the below exercises, then repeat the cycle 3 times. 
 
Here’s a few example exercises, from simple movements to ones involving lots of different muscles and other parts of the body. 
Shoulder Press
 
Shoulder press 
 
A standard dumbbell workout. Hold your weights at shoulder height, with palms forward and elbows by your side. Raise your arms until fully extended and lower them back down to shoulder height. 
 
Bicep Curls 
 
Starting with your arms by your side and palms facing forward, bring the weights up to your biceps with elbows tucked in. Keep your back straight and try not to swing your body. 
 
Lunge With Dumbbells
 
Squat Press 
 
Hold the weights in a similar position to the shoulder press but start with your body in the squat position with your bottom parallel to the ground. As you go up push both arms up above your head and then gently return to the starting position. 
 
Single Arm Kneel Press 
 
Place one knee on the floor with the other leg at 90 degrees to the body. Holding the weight at shoulder height on the side opposite the foot on the ground, lift it upwards and return to shoulder height. Switch after 8 reps and try the other side. 
 
Reverse Lunge with Bells 
 
You know the reverse lunge we mentioned above? Try it whilst holding dumbbells by your side and maintaining your balance throughout. 
 
 
Bodyweight Workouts 
 
Many of the exercises we mentioned above are bodyweight workouts that have been incorporated into a HIIT workout but not everybody wants that level of intensity. 
 
In fact, it’s not actually sustainable to do high intensity workouts all the time, so scheduling some exercises at a slower pace is actually good for the body. 
 
Take 3 of the following example exercises and do each one for 60 seconds. After 3 rounds of this take a 90 second rest and then try another set of 3 exercises. 
 
Side Plank
 
Hand Release Push Ups 
 
The classic push up is always a reliable exercise but you could alternate it with the hand release version. Instead of pushing up from a slightly raised position, lower your chest completely to the floor, release your hands then place them back and push up. 
 
Side Plank 
 
Holding a simple plank is a great low intensity workout for your core. You could also try a side plank which involves rotating your body onto one side and holding a plank between one elbow and the side of your foot. Hold this position whilst keeping your back straight and in line with your pelvis. 
 
Mountain Climber Exercise
 
Mountain Climber 
 
Start in a normal plank position with your arms completely straight. Alternating between your legs, bring your knee up to your chest, as high and as explosively as you can and place it back down again. 
 
Plank Walk Out 
 
Starting in a standing position, bend over, lowering your hands to the ground. Once in this position use your hands to walk down to the plank position. Hold the plank briefly then do the same thing in reverse. 
 
Leg Raises 
 
Definitely one for those yoga and Pilates fans. Lie on the floor, with legs straight. Bring both your legs up as close to a 90-degree angle as you can and then slowly lower them back down again. 
 
Pull Up Bar
 
Get Some Equipment To Mix It Up 
 
Obviously, if you’re serious about having a good workout from home, it can help to get some equipment. 
 
It’s not essential, as we’ve shown above (although even then it’s a good idea to have a mat to do your exercises on), but some equipment is pretty affordable and may make your workouts more effective and possibly more interesting. 
 
At the cheaper end of the spectrum there are workout balls and hook pull up bars for door frames. 
 
The ball can be used to help with a number of core exercises and the pull up bar means you can easily add another kind of exercise to your routine. 
 
At the more expensive end you’ve got treadmills, bikes and cross-trainers. All of these can be really helpful but they’re not essential for a good workout! Plus, it’s no good just getting one and hoping that it will work its magic on you. You’ve still got to set aside time to use it! 
 
Start A Routine 
 
So, there’s our run-through of the different kinds of workouts you can do from home and hopefully some useful ideas for a couple of workouts you could do. 
 
Whilst you’re unable to use the gym, whether that’s to exercise yourself or to train other people, make use of what’s available to you and get into a home workout routine. 
 
If you want to learn more about teaching fitness classes or want a more in depth and well-rounded education on fitness training, we have a range of courses that you may be interested in. 
 
Get in touch today. 
 
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