If you’re finding it to be a hassle getting to the gym or are running short on time, you might be tempted to skip your workout. The next time this happens, why not substitute a home workout?
Quick home workouts are great timesavers, since they save you a trip to the gym and don’t require expensive equipment. Here are three types of workouts you can do at home with little or no equipment:
Circuit training involves doing consecutive sets of different exercises without rest in between. Once one cycle is complete (a circuit), there is a brief recovery period before starting another cycle (circuit).
Circuit workouts are great because they challenge your whole body, incorporate both strength and cardio training, boost your metabolism and boredom at bay through the variety of exercises.
Here is an example of a circuit workout you can try at home:
Push-ups x 10 reps
Squats x 10 reps
Twisting push-ups x 10 reps (each arm)
Jump squats x 10 reps
Forward lunges x 10 reps (each leg)
Rest for 60 secs then repeat circuit.
High intensity interval training workouts have become popular as they are a highly effective way to burn fat. HIIT involves alternating high-intensity exercise followed by a lower intensity recovery period.
The good thing about HIIT workouts is that they can incorporate almost any exercise and can be as simple or advanced as you like.
Here is an example of an HIIT workout:
Workout 1 – Jump rope for 60 secs followed by 20 seconds of rest. Repeat 10 times.
Workout 2 – Sprint for 30 seconds followed by 30 seconds of walking. Repeat 5 times.
Workout 3 – Burpees x 10 reps followed by 30 seconds of rest. Repeat 10 times.
Just like the name suggests, these are exercises that utilize your bodyweight as resistance. Bodyweight exercises are good for building strength and developing muscle mass. One benefit of bodyweight workouts is that they often require little equipment, making them convenient for quick home workouts.
Here is an example of a bodyweight workout you can try at home:
Jog on the spot with high knees for 60 seconds.
3 sets push-ups x 10 reps. Rest for 60 seconds between sets.
3 sets forward lunges x 20 reps. Rest for 60 seconds between sets.
3 sets crunches x 20 reps. Rest for 60 seconds between sets.
3 sets squats x 15 reps. Rest for 60 seconds between sets.
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