At-Home Workouts

You’ve had a long day at work. You’re traveling. You don’t have a gym membership. Your street is flooded and you can’t leave the house (Houston weather probs). Whatever the reason, sometimes going to the gym just isn’t feasible. But that doesn’t mean your health and physique have to suffer.

Below, I’ve compiled a list of my favorite at-home workout methods. These may look innocent, but I guarantee that if you attack them with intensity, they’ll give you a beating. The best part? All of these workouts can be done in 20 minutes or less and require no equipment.

Note: There’s hundreds of bodyweight exercises that can be used for these workouts. For simplicity, I’ll focus mainly on push ups, squats, and sit ups to deliver a full body training session.

 

AMRAP (As Many Rounds As Possible)

Instructions:

  1. Select a few exercises (3-4) to be performed in a circuit for a specific number of reps per exercise.
  2. Set a timer for a fixed period of time (15-20 minutes).
  3. Perform as many rounds as possible of the exercise circuit in the given time period.

Example:

  • 20-minute AMRAP
    • 5 Push Ups
    • 10 Sit Ups
    • 15 Squats

 

AFAP (As Fast As Possible)

Instructions:

  1. Select an exercise (or exercises) to be completed for a specific number of reps.
  2. Perform the specified number of reps as fast as possible.

Example:

  • 100 Burpees AFAP

 

Time Frame Training

Instructions:

  1. Select a few exercises (3-4) to be performed individually for a specific period of time.
  2. Perform as many reps as possible of each exercise in the given time period. Rest 2 minutes between exercises.

Example:

  • Push Ups (5 minutes- max reps)
  • Sit Ups (5 minutes- max reps)
  • Squats (5 minutes- max reps)

 

Tabata

Instructions:

  1. Select 4 exercises to be performed individually for 8 30-second rounds (4 minutes each, 16 minutes total).
  2. Each 30-second round consists of 20 seconds of work and 10 seconds of rest.
  3. Do not rest between exercises, perform them consecutively.

Example:

  • Push Ups (8 30 second rounds- 20 seconds work, 10 seconds rest)
  • Sit Ups (8 30 second rounds- 20 seconds work, 10 seconds rest)
  • Squats (8 30 second rounds- 20 seconds work, 10 seconds rest)
  • Mountain Climbers (8 30 second rounds- 20 seconds work, 10 seconds rest)

 

Reverse Ladder

Instructions:

  1. Select a few exercises (3-4) to be performed in a circuit for the same number of reps per exercise.
  2. Decrease the number of reps after every completed round.
  3. Rest as little as possible between exercises/rounds.

Example:

  • 50-40-30-20-10 Reverse Ladder
    • Push Ups
    • Sit Ups
    • Squats

 

EMOM (Every Minute On the Minute)

Instructions:

  1. Select an exercise (or exercises) to be completed for a specific number of reps.
  2. Set a timer for a fixed period of time (10-20 minutes).
  3. Perform the specified number of reps every minute on the minute for the entirety of the given time period.
  4. After completing the specified reps, rest for the remainder of the minute. The faster you complete the reps, the more rest time you have.

Example:

  • 10-minute EMOM
    • 10 Burpees

 

EMOM Ladder

Instructions:

  1. Select an exercise to be performed.
  2. Starting with 1, perform reps of the exercise every minute on the minute, increasing 1 rep every minute. The first round you perform 1 rep and rest for the remainder of the minute, the second round you perform 2 reps and rest for the remainder of the minute, and so on…
  3. Complete as many rounds as possible (increasing reps every round) until you can no longer complete the required reps within 1 minute.

Example:

  • Burpees EMOM Ladder

 

As you can see, there are a variety of methods that can be utilized when training at home or on the road. Trust me, it is possible to get in shape without the use of any equipment. All of these workouts have the power to build muscle and burn fat when performed with consistency and intensity.

Feel free to make these workouts your own. Switch up the exercises, the rep ranges, or the time limits to keep the routines fresh. You can even string a few together to create a full-length training session.

Don’t be limited by your circumstances or by your schedule. There’s always a way to break a sweat every day, you just have to make it a priority. So the next time you skip the gym because you’re “too busy”, set aside a few minutes to knock out one of these workouts.