A Home Workout for Busy People – A Powerful Full Body Workout
Goals delivered: Weight loss, gain muscle or tone (based on what you are after) and superior cardio.
For this workout you’ll need:
A chin up bar
A set of fitness bands
|A set of Adjustable Dumbbells
If you don’t have any or all of these and don’t have what you think are reasonable substitutes then here are our recommendations for the best quality pieces of equipment.
Time needed: 30 minutes.
Recommended frequency: 2 to 4 times weekly.
After the warmup perform the circuits below using the EMOM (Every Minute on the Minute) protocol. Essentially you will set a timer and at the top of every minute you will begin the next exercise. You perform the target number of reps and then rest until the top of the next minute. You can either use the second hand on your watch or there are a number of apps available for smartphones which allow you to easily build a timed routine, one smartphone app we have found to be good is called Seconds.
Explanations of the exercises can be found here.
|Circuit 1||Circuit 2||Circuit 3|
|Squat – 10 to 20 reps||Step Up – 12 reps each leg||Squat – 10 to 20 reps|
|Two Handed KB Swings – 15 reps||One Handed KB Swing – 10 reps each arm||Two Handed KB Swings – 15 reps|
|Pull Up – See progressions in guide||Pull Up – See progressions in guide||Pull Up – See progressions in guide|
|Push Up – 8 to 25 reps||Band Horizontal Press – 8 to 20 reps||Push Up – 8 to 25 reps|
|Standing Band Pulls – 12 to 20 reps||Dumbbell Bent Over Row – 8 to 12 reps each arm||Dumbbell Bent Over Row – 8 to 12 reps each arm|
|Single Arm Overhead Press – 8 to 12 reps||Overhead Band Press – 8 to 12 reps||Single Arm Overhead Press – 8 to 12 reps|
|Dumbbell Hammer Curl – 12 reps||Dumbbell Lateral Raise – 10 reps||Dumbbell Rear Lateral Raise – 10 Reps|
This is an ideal home workout for busy people, you may be wondering how much weight you should start with and when you should increase this. This is all explained in General Exercise and Pacing Guidelines.
Take your time with the workout, progress at a pace you’re comfortable with, always remembering we are aiming for a sustainable workout experience, so stay within an effort of ‘8’ on a scales of 1 to 10. You can do this workout for as long as it holds your interest, the progression method will last indefinitely but if you get to the stage that you want to try something new, simply go to our Training Programs and choose another workout.