A home workout can make my day sooo much better so here are a few of my favourites.
If, like me, you work from home or are a stay at home mum, it can be tough to find the time to get away and get a proper workout. Although I now have a gym close by, it can be difficult to find that perfect window between breastfeeding, parenting and work to get ready and get down there and honestly, sometimes I can’t be bothered. So doing a home workout can really be an essential part of my day and means I can still focus on myself and my fitness, even though I have a lot of other things going on. You may have heard me speak about High-Intensity Interval Training or HIIT before on the blog and it’s one of the best ways to incorporate a home workout because it focuses on short bursts of high-intensity workouts followed by less intense resting periods. HIIT is amazing for cardio and building strength and as it can be done without the need for equipment, it’s incredibly time and budget-friendly fitness!
HIIT Cardio Home Workout
This is a favourite pre-baby routine of mine and it’s completely adaptable to your level of fitness so you can adjust the sets and reps to suit your ability.
- Burpees – 30-45 seconds
- Mountain Climbers – 30-45 seconds
- Front Plank – 1 Min
- Tuck Jumps – 30 seconds
Rest for 45 seconds – 1 minute
Repeat X 4
Lower Body HIIT Workout
They say never to skip leg day and as a netballer/runner, leg strength and health is very important to me so here’s a great lower body workout that will definitely make you sore in the morning.
- Fast Stationary Sprint – 30 seconds (run in place but focus on fast feet and pumping the arms)
- Squat Jumps – 45 Seconds
- Lunges – 20 Per Leg
- Calf Raises – 50 Reps
Rest for 1 minute
Repeat x 4
Upper Body HIIT Workout
I have discussed the best no-equipment arm exercises and this is an extension of this, but with an increased intensity.
- Pushups – 30 seconds
- Forearm Plank – 30-60 second hold
- Mountain Climbers – 30 seconds
- Tricep Dips – 30 seconds
Rest for 1 minute
Repeat X 4
If you don’t think you’re ready for the intensity of HIIT, I don’t blame you. It’s definitely something you’ll want to work up to but the benefits are huge. Here are some other great home workouts that are a little tamer before you’re ready to build up. Try individual bodyweight exercises such as these to build up before you take on a routine.
They say that walking up and down stairs gives you the same benefit as squats which means that for many of you, you will have your own Stairmaster at home! Do a couple of sets of stairs, rest and then a couple more to get the impact of squats!
Pushups are great in that they can be done almost anywhere. Start with upright pushups against a wall and push yourself off as hard as you can, then move onto knee push-ups before developing further into a full pushup. As you start to build up more strength try and have one of your kids sit on your back as you do it! Or, challenge the whole family to a friendly competition!
Here’s another great one for cardio and working off that extra piece of pie from last night! Jump jacks are really simple to do, we all remember them from school! You can do these any time, take a break from the desk and pump out a few sets. While you’re waiting for the water to boil for dinner, squeeze in twenty jumping jacks!
Exactly as they sound, walking burpees are easier on the joints! walk out and walk back up again, just because you are doing it slowly doesn’t mean you aren’t getting it done.
Down & Up’s
Sit down on the floor crossed legged, now get up, and repeat. Have you ever sat up and groaned? Imagine this ten times over and keep going until you don’t need to moan just to get up!