At Home Workouts
Thanks for stopping by. Today I had many of my clients wanting an at home workout that they can do to lose weight, get toned, and get stronger. These at home workouts will get you hot and sweaty and shouldn’t take more than 15 minutes to do!
4 Day HIIT Workout (At Home Workouts)
This workout is for those who want to workout a minimum of 4 days a week. It will help you target your core, glutes, legs, and upper body. With each of these workouts, you switch the exercise every 30 seconds. You want to attempt as many rounds as possible in 15 minutes. Try not to take many breaks and really push yourself. If you do not know how to do these exercises, there are short clips on youtube or reach out to me!
Day 1 (Lower Body Focused)
- 30 seconds Squats (no weight, however you can add weight if needed)
- 30 seconds Wall Sits
- 30 seconds Walking Lunges
- 30 seconds Jumping Jacks
- 30 second Run in Place
Day 2 (Upper Body Focused)
- 30 seconds push ups
- 30 seconds burpees
- 30 seconds mountain climbers
- 30 seconds chair dips
- 30 seconds shadow box
Day 3 Repeat Day 1
Day 4 Repeat Day 2
4 Day HIIT Workout With Some Weights (At Home Workouts)
Many folks have a few dumbbells lying around, this will drastically improve your workout. If you don’t own any, I’d suggest spending a few dollars and picking this up from Walmart. Remember, it is as many rounds as possible for 15 minutes.
Day 1 (Lower Body Focused)
- 30 seconds Squats (Hold Dumbbells while Squatting)
- 30 seconds Wall Sits (No Weights)
- 30 seconds Walking Lunges (Hold Dumbbells while lunging)
- 30 seconds Jumping Jacks
- 30 second Run in Place
Day 2 (Upper Body Focused)
- 30 seconds Push Ups
- 30 seconds Burpees
- 30 seconds Lateral Shoulder Raises with Weights
- 30 seconds Overhead Press with Weights
- 30 seconds Shadow Box
Day 3 (Lower Body Focused)
- 30 seconds Sumo Squats with Weights
- 30 seconds Jump Squats (No Weights)
- 30 seconds Lunges With Weights
- 30 seconds Mountain Climbers
- 30 seconds Calf Raises with Weights
Day 4 (Upper Body Focused)
- 30 seconds Burpees (No Weights)
- 30 seconds Biceps Curl with Weights
- 30 seconds Planks (No Weights)
- 30 seconds Lateral Raises with Weights
- 30 seconds Overhead Triceps Extension with Weights
Nutrition
Your body needs proper nutrition when working out. This includes enough water and also protein to help build and repair lean muscle. I suggest drinking 100+ ounces of water a day and try to eat your goal body weight in grams of protein. To reach protein goals, I suggest Level-1 and Phormula-1 Protein from 1st Phorm. Learn more at 1stphorm.com/nutritiontrain
Summary
These workouts will really get your heart pumping and help you burn fat and get toned. You should try to increase weights whenever possible to continue to push yourself and prevent plateauing. Thank you for checking out our At Home Workouts!
I also suggest you checking out our other workouts:
Thank you,
Dustin Holston
Personal Trainer/Sports Nutritionist
Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease.