With the Covid-19 Pandemic hitting the globe, we have all been restricted to our homes. Even with the stringent lockdown regulations being eased in most places, it will be a while before people are comfortable working out in a gym or any public space. If you are one of them, then an at home workout plan is just what you need. You can set your goals and find the perfect training plan and schedule that will suit you.
To help you choose here are three hardocre training fitness plans that you can do at home with minimum or no equipment at all.
Tabata Training Program
Discovered by Dr. Izumi Tabata, this is a High Intensity Interval Training plan that can get you sweating in no time. Designed to give you bursts of movement with rest in between, you can try this full body workout plan for any goal that you may have set for yourself. If you are looking primarily at losing weight, then add as many bodyweight training exercises as possible. On the other hand, you can try a circuit for the whole body with weights using this method.
Each Tabata cycle consists of 8 exercises of your choice. You will perform the exercise for 20 seconds and rest for 10 seconds in between. You can repeat the cycle 4-8 times depending upon your level of expertise. Here is a Tabata training fitness plan that you can start with:
- Squat Jumps
- Squat Hold
- Push Ups
- Lunge- Left Leg
- Lunge- Right Leg
Make sure you have warmed up well before you start this program.
15-1 Training Method
This is a very interesting full body workout plan if you do not have enough time to workout. It takes less than 10 minutes but is highly effective in getting your heart rate up and helping you burn calories faster.
All you have to do is pick two movements for this workout plan. If you are a beginner, choose one upper body exercise and one lower body exercise. If you are at an advanced level, choose two exercises that use multiple muscles at one time. Let us say you chose Exercise A and Exercise B for your workout. You will start Exercise A with 15 counts and reduce the reps until you reach 1. Each set of Exercise A will be followed by a set of Exercise B. The only catch is that Exercise B starts with 1 rep and goes up to 15. So if you are doing a combo of pushups and squats, you will start with 15 pushups, followed by 1 squat, 14 push-ups followed by 2 squats and so-on.
Some of the best combinations of exercises to get a full body workout plan are as follows:
- Push up and lunge
- Push up and crunch
- Burpee and jumping jacks
- Shoulder press and lunge
- Burpee and crunch.
Remember, the exercises must be performed back to back without any rest. So, if you are a beginner, you can even start with a 10-1 variation and then work your way up to 15. Make sure you take it slow and workout according to the level of training that you are currently in.
21:15:9 Training Method
This is another great training method if you do not have enough time to workout. This training fitness plan requires you to choose any 5 exercises of your choice. Ideally, it must start from the upper body and move towards the lower body. Then, you perform all the exercises for 21 counts each. Do it back to back without any rest. Following this, you will do 15 repetitions of each. The last set will include 9 repetitions of each exercise. Try to take as little rest in between each set as possible. That way, you can get a good cardio workout started.
Here is one set of exercises that you can start your workout plan with:
- Air squat
- Sit up
- Jumping Jacks
Although these exercises are simple, make sure you take the help of someone with more experience in the initial days. You can also look for apps or online videos that help you with the correct posture to perform these exercises. When you are trying any at home full body workout plan, remember that you are at the risk of injury if you do not perform it correctly.
Additionally, if you have any health issues like high blood pressure or have any previous injuries, choose a workout plan only after you have discussed it with your doctor or healthcare provider. When you start off with your workout plan, warm up and cool down correctly to prevent any injury. Remember, you must take care of your fitness as well as your safety during this journey.