Whilst many of us want to get into shape, when it comes down to actually working out sometimes it is more than motivation that is the problem. The gym is too far away, a gym membership too expensive, I don’t have enough time...the list is endless. If you don’t prioritise exercise here is the solution to those excuses! Two workouts that can be done in the privacy of your own home, at any time of the day, and will not take more than half an hour of your time. (The good news is before you start you don't need to have your hair nice or your cushions perfect like the woman in the picture - Ed.)

Each workout is to be performed once per week, for even better results supplement these with some cardio based activity two days per week. Swimming, cycling, running, hiking or any cardio based sport would all be good examples.

WORKOUT 1:

Body Weight Squats:

• Start with feet shoulder width apart, toes slightly turned out.
• With arms held out in front for balance, slowly squat down towards the floor going as low as possible whilst maintaining balance and good technique (i.e chest is lifted and knees are not caving in).
• Once you are the bottom of your range, drive back up by pushing through the heels.
• Perform 2 sets of 25 reps (repetitions, or the number of times the exercise is to be performed). Start out slowly, as you gain confidence in the movement start to gradually work into a bigger range and work on performing the movement faster and faster.
• To increase the intensity of this exercise further – add weight, by either holding a sack of potatoes in front of your chest or a bag of flour in each hand – or anything that provides additional weight and is easy to hold!
• In between each set, perform a 60 second wall sit. Back and butt up against a wall and legs bent, as if you were sitting on an imaginary chair.

Click here to see a video.

Push Ups:

• Perform a standard push up. 
• 4 sets, 10-12 reps per set.
• If new to push ups, perform Push Ups with knees to the floor and slowly work your way towards performing full Push Ups (on your toes).
• If performing full Push Ups and looking to challenge yourself further, perform Push Ups with feet elevated on a seat / sofa / bed.

Click here to see a video.

Dips:

• Using a chair, place your hands on the seat with palms down and knuckles facing forward.  Hands should be just outside shoulder width apart.
• Legs are straight out in front, toes up.
• Bend at the elbow and slowly lower your body down, keep chest lifted and elbows pointing straight behind.
• When you are at the lowest you can go, push up through the palm of your hands and straighten out your arms.
• Perform 4 sets, 8-10 reps per set.
• If new to dips, start out with legs bent and slowly work your way towards performing the movement with straight legs.
• If looking for a further challenge, elevate legs and / or place a weight over your lap.

 Click here to see a video.

Lunges:

• Stand with feet hip width apart, toes pointing forward.
• Take a big step forward with right leg, and slowly descend towards the floor until the back knee touches the ground.  When performing this part of the movement, for safety, ensure that your front knee is directly over your ankle at all times.
• At the bottom position of the lunge, push up through the front heel and return to start position.
• Perform 4 sets, 15 reps each leg.
• To increase the intensity of this exercise further – add weight, by either holding a sack of potatoes in front of your chest or a bag of flour in each hand – or anything that provides additional weight and is easy to hold!
• To add further intensity to the movement, elevate back leg by placing it on a couch/chair and start the decent of the lunge this way.

Click here to see a video.

Sit Ups:

• Sit on the floor with knees bent.  Recline back into the sit up position with knees flaring out towards the floor, and the underside of your feet together.  (the feet and knees should make a diamond shape).
• For comfort it is a good idea to roll up a bath towel and place it underneath your lower back.
• Start with arms straight overhead.  Bring arms forward and as you do so lift chest off the floor and come upright into your sit up.  Arms touch heels to complete the upwards movement,  then slowly recline back down to the floor with arms outstretched overhead to complete the downwards movement.
• Try to keep your feet on the floor at all times, it may be helpful to place a weight on your feet to keep them grounded.  Alternatively wedging your toes underneath a sofa that is low to the floor can also be helpful.
• Perform 4 sets, 20 reps.
• To add further intensity to the movement, try to decrease the time it takes to do the complete set whilst still ensuring full range of motion. (Arms outstretched overhead at the start of the movement, and hands touching the heels at the end of the movement)

Click here to see a video.

Of course, ensuring that you are sufficiently warmed up prior to completing this workout is essential to prevent injury, as is an appropriate cool down and stretch. Click here for a really good series of stretches to perform after each of the workouts.

The second workout to do brings together Cardio and Resistance work in the form of Interval Training.  Interval Training by far trumps slow and steady cardio for fat burning and increasing metabolism.  In plain simple terms – it burns a lot more calories during and after and it takes less time.  A win win situation!

WORKOUT 2:

Perform six to eight cycles of 20 seconds of work followed by 10 seconds rest of the following exercises. Do as many as you can in the 20 seconds. Take a 90 second rest in between each exercise:

• Squat
• Sit Up
• Push Up
• Cardio Exercise – Running on the Spot, Star Jumps, Burpees, Step Ups (if you have a sturdy enough surface and it’s at the right height) etc

For example, for Squats, you would perform as many body weighted Squats as you could within 20 seconds.  At the end of the 20 seconds, take a 10 second rest.  Repeat this between six and eight times, totalling up the number of reps you perform.  Take a 90 second rest before you move onto the next exercise.

Each week try to accumulate more reps than you did last time - when you do you know you are getting Fitter, Faster and Stronger.

Artilce written by Sovita Corkin, Personal Trainer 
 

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