I understand that not everyone has the time to get to the gym, or even the access to one. So, I decided to create a high-intensity program that you can do at home (which means no more excuses, right?). This program can easily be modified for any fitness level, and is totally appropriate even if you are just starting your fitness journey. You can also absolutely do this program at the gym, but I wanted to make sure that all of the exercises were doable at home. If reps of thirty seem too high, then by all means scale down and work your way up, even if you are just doing 5 reps per exercise. I always prefer to do lower reps or lower weights when starting a new program or exercise so that form is not sacrificed; it really is so incredibly important to have good form. Doing something incorrectly not only increases your risk of injury ten-fold, but it can also cause you to work out the wrong muscle groups! This is a great overall workout-it involves everything from core to legs to shoulders to chest. You can set your stopwatch on your cellphone to track the time so that you know when to start and when to stop a rest period. Each rest period is 60 seconds and each exercise is intended to be done at maximum intensity.
- 30 Mountain Climbers (video)
- -rest 60 seconds-
- 30 Walking Lunges (weighted if at the gym)
- -rest 60 seconds-
- 30 Squats (weighted if at the gym)
- -rest 60 seconds-
- 30 Pistol Squats (great beginner video)
- -rest 60 seconds-
- 30 Tricep Dips (use a chair if you are doing this at home-video)
- -rest 60 seconds-
- 30 Pushups
- -rest 60 seconds-
- 30 Broken Planks (video)
- -rest 60 seconds-
Repeat this circuit twice, but if you are feeling up to it, do it three times. If you have not worked out in a long time, take it slow. Extend the rest period to 75 seconds if need be. Can’t wait to hear what you guys think!
And of course, what would a workout post be without a little motivation? 😉 Thanks for reading!
