Home Workout for Busy People – Cycling Stimulus to aid Recovery

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

A step

A Kettlebell


If you don’t have any or all of these and do not have what you think are reasonable substitutes then here are our recommendations for the best quality pieces of equipment.

Time needed: 20 minutes.

Recommended frequency: 3 times weekly.

General Exercise and Pacing Guidelines.

Do a simple warmup to get ready for exercise and follow the workout with a simple cool down.

This workout is similar in structure to many of our other workouts but with a little more emphasis on muscle building. In the workout, you vary the intensity (amount of resistance) you use on an exercise e.g. Day 1 you do higher reps with a lighter weight, Day 2 is moderate reps with a medium weight and Day 3 features fewer reps with a heavier weight. You will probably need to take the first week to establish a benchmark. You can perform the circuit 1 to 3 times depending on your training experience and how you are feeling.

After the warmup perform the workout using a variant of the EMOM (Every Minute on the Minute) protocol. On the light day you will set the timer for 45 seconds, on the moderate day you will set the timer for 60 seconds and on the heavy day, you will allow 90 seconds. 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.

  Light Day Medium Day Heavy Day
               Squat 12 to 20 8 to 12 5 to 8
               Pull Up See progressions in guide  See progressions in guide  See progressions in guide
               Dumbbell Bent Over Row 12 to 20 8 to 12 5 to 8
               Dumbbell Overhear Press 12 to 20 8 to 12 5 to 8
               Push Up See progressions in guide See progressions in guide See progressions in guide

                                                                                                                       Finish with 10 KB Swings on all 3 days.

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.