If you have a set of dumbbells or a set of resistance bands, you can do this at-home workout! Get your cardio and strength training in one 30 to 40-minute workout
A few months ago, I hit a rut and was a bit stagnant in my fitness routine: I was having a hard time staying motivated! Luckily, I teach Zumba and this keeps me in the gym most days of the week, but I still didn’t feel very motivated (we all have those days, right?).
I soon realized that I can’t stand aside and wait for motivation to hit me, I need to actually work to motivate myself. Sometimes “work” seems like a dirty 4-letter word when it comes to fitness, but really, there is no other way to achieve your long-term goals. You can, however, choose to make the “work” more fun.
Here’s another workout image you can use:
I am generally not an at-home workout person; I love the gym and all the cool stuff there. It is hard for me to get motivated to work out at home when there are so many distractions and few choices for space/equipment.
But, I decided that I needed to be proactive about my fitness and workouts, whether I could make it to the gym or not. I threw together this total-body workout that I did when I woke. This took me 40 minutes to complete from start to finish, and my heart rate monitor calculated that I burned about 240 calories.
How the Get Fit At Home workout is done: Rest 1 minute between each portion of the workout. In place of Tabatas, you can do the same exercises with some weights and perform 10 reps each exercise and repeat 2 X.
This workout can be modified to fit your body. If you have joint problems or are just starting out, skip the jumping squats/lunges and make them regular squats and lunges. This workout hits all of your major muscle groups and raises your heart rate while toning your muscles, metabolic training at its best.
If you’re curious what Tabatas are, it is a type of HIIT (high intensity interval training) workout. A typical Tabata bout or round looks like this:
- Exercise “X” – 20 seconds
- Rest – 10 Seconds
- Repeat a total of 8 X’s for 4 minutes
- Rest 1 minute between Tabata rounds
Tabatas can be done anywhere and with any exercise, such as sprints, swimming, biking, push-ups… anything. It helps to have an interval timer. Workout Muse has music set with Tabata cues so you can just push play and focus on your workout (which is my favorite way to do Tabatas).
Exercises in this workout
Here are videos of most of these exercises that I have recorded and demonstrated on YouTube:
- Basic squats
- Push-ups and modifications
- Jump squats
- Mountain Climbers
- Bent over row
- Stiff leg deadlift (aka Romanian Deadlift)
- Plank walk
Benefits of Home Workouts
- No gym fees
- No gym germs (staph anyone?)
- No need for childcare
- No gawkers…well, except for your kids, but that’s not a bad thing! Good habits to share with your family
- Little to no equipment required
That being said, I still love to work out at the gym (hey, I work there!) but the gym is not a feasible option for everyone.
If you try this out, let me know!
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist