There is a good chance that many gyms will close over the next few months due to the Covid-19 Virus.
That doesn't mean you have to give up your fitness routine.
To help you stay fit, I have put together this collection of workouts for you to stay fit if your gym closes.
Good luck and email firstname.lastname@example.org if you are really stuck with certain exercises and I can suggest alternatives.
Before you view the workouts - here is how I would lay it out week to week.
Option 1: 5 Day Training Week:
You can flip that around and do three cardio and two weights. Pick your preference.
Option 2: 4 Day Training Week.
Option 3: 3 Day Training Week.
Flip it around and choose cardio instead or perform 2 strength and one cardio or 2 cardio and one strength session.
Personally, I would choose 3-4 workouts and stick with them for 2-4 weeks to see improvement and then change the workouts to mix it up and keep challenging yourself.
1. Home fitness and fat loss workout. (CIRCUIT)
It is a circuit style workout where you perform each exercise back to back.
Each exercise is performed for 40 seconds. You then take 20 secs rest after each exercise and keep going until you have completed the 5 exercises.
You then take a rest for 60-120 seconds depending on your fitness level and repeat the circuit.
Perform 3-5 rounds of the circuit.
It is fast, effective and can be tailored to any fitness level.
The video below shows you the beginner and advanced versions of each exercise. Choose what is suitable for you.
To warm up I suggest doing each exercise at an easy pace for 30 secs each. Then go into your workout.
2. Home bodyweight strength workout for muscle toning.
It is a simple program with 6 exercises divided into 3 pairs.
Perform each pair of exercises for the number of sets prescribed in the video below.
You can make this program harder by adding a backpack full of books to add extra weight to your body or you can add repetitions to each set of exercises.
It is tough to do back exercises without any equipment at home so the choices are limited.
I would encourage you to purchase a suspension trainer or set of resistance bands for future workouts.
You can warm up by performing each exercise for 10 repetitions for the upper and lower body exercises and for 15-20 secs each for the core exercises.
See the video below for the exercises and the program.
3. EMOM Home fitness workout. (CIRCUIT)
EMOM stands for Every Minute On The Minute.
Basically you perform a series of two to three exercises and whatever time you have left in the minute is your rest period.
You repeat that for the desired time range. In this workout, we have two rounds of ten minutes with three exercises in each round.
The Warm Up:
You can progress this workout by adding an extra minute to each 10 minute round.
Or you can perform more reps of each exercise. For example:
Give the workout a go and comment if you need exercise alternatives.
4. 100-10 Home Workout Challenge: (CIRCUIT).
The idea is to work downwards in numbers from 100-10.
Set a timer and see how long it takes and try to beat your time when you repeat the workout again.
You still have to perform the exercises with perfect technique regardless of how fast you go.
If you feel really fit you can work back up the numbers during the same workout.
See the video at the bottom for all the exercises and demonstrations.
The Warm Up.
The Cool down:
How To Progress This Workout.
You can progress this workout by performing it faster and trying to beat your time.
You can go down the reps and then back up the reps.
5. Home HIIT Workout
HIIT stands for High Intensity Interval Workout.
It means that each exercise is performed at a high level of intensity alternated with short periods of rest.
Think of yourself as working hard and then recovering and then going again.
There are only 5 bodyweight exercises.
This means that you can perform this workout anywhere.
You perform each exercise for 2 minutes, but within that 2 minutes you perform the exercise at a fast pace for 20 seconds and then you rest for 20 secs and you repeat that cycle 3 times.
Each full round takes 10 minutes.
You can then rest for 1-2 minutes and repeat the cycle 1-2 more times depending on the time you have available or your current level of fitness.
This is a great little workout to rapidly boost your fitness and the great thing is, it can be performed anywhere at any time. You do not need equipment and you can get a fantastic cardio workout.
Please see the video below for the exercise demonstrations.
Cool down with some stretching or light walking.
6. Quick And Effective Home Cardio Workout.
You can perform as many rounds as your fitness allows. I have programmed for 3-6 rounds with this option.
Warm up with 30 seconds of each exercise for two rounds to raise your body temperature, get your joints lubricated and the body prepared for what is coming.
Follow the instructions in the video to complete the workout.
7. Home Cardio Fitness Challenge.
Here is a short cardio fitness challenge that can be performed at home or in the hotel room when travelling for work.
It consists of 4 exercises performed back to back with no rest.
Then you rest for 60-120 seconds and repeat the exercises again.
Try and perform 2-4 rounds depending on your fitness levels.
It's a good little endorphin boosting sweaty workout.
See the video below for descriptions of the exercises.
8. Dynamic / Static Home Strength Workout.
For this workout I have decided to combine the dynamic and static versions of each exercise to challenge your strength, endurance and mental toughness.
There are 5 main exercises.
See the video below for demonstrations of each exercise.
Complete all 5 exercises before resting for 60-120 Seconds and then repeat 3-4 more times.
How do I progress this workout?
There are a few ways to progress this workout to ensure you are constantly getting fitter.
1. Perform the exercises for 30 seconds in week 1, 35 seconds in week 2, 40 seconds in week 3 and 45 seconds in week 4.
2. Perform more rounds. Week 1 could be 2 rounds, week 2 could be 3 rounds, week 3 could be 4 rounds and week 4 could be 5 rounds.
This should be enough to keep you challenged and motivated which is the key to getting results with your fitness.
9. Home Conditioning Workout.
This workout has four strength exercises and two quick conditioning exercises to get your heart rate elevated and work up a good sweat.
The video below has demonstrations of each exercise but here is how to perform the workout.
10. 20 Minute Full Body Home Workout
This is brilliant for working a lot of muscles and getting a whole body workout.
How to progress the workout.
I usually don't like to increase the speed of repetitions for strength workouts as it encourages inertia and momentum to perform the exercises and this leads to poor form and injury.
The best way to progress this home strength workout is to add in one extra exercise for 2-3 workouts and then potentially one more exercise.
Or, you could increase the length of time for the workout as you get fitter. For example 20 minutes for 2 weeks, 25 minutes for 2 weeks and 30 minutes for 2 weeks.
Hope you enjoy the workout.
Well, there you go.
That should be enough to keep you busy for 4-8 weeks.
I hope you enjoy the workouts. Feel free to reach out and let me know how you got on.
Feel free to share the link to this page and help people keep up their fitness routine during these crazy times.