This is my favorite at-home workout because it’s effective and easy to do any time! There are no complicated routines to learn and no expensive equipment to buy. You’ll get a high calorie burn and a great full-body workout! We hope you’ll give it a try and make it your new favorite workout too! Click here for a FREE PRINTABLE of the workout routine.
5 Reasons to make this your new favorite at-home workout!
- Maximum calorie burn/time
- Full body workout (works lower body, upper body, abs & cardio)
- Challenging but easy to follow
- Minimal equipment needed & easy to do at home
- Easy to modify according to fitness level
- 1 or 2 sets of hand weights (I use a set of 5 lbs and a set of 8 lbs)
- Jump rope
- Music (makes it more fun!)
- A workout buddy (preferably someone you can boss around, where’s my wink wink emoji?? Like a twin sister haha!)
Make sure you have enough room, your equipment is at hand and you have water nearby. And be safe….make sure to check with your doctor first before beginning any new exercise routine!
My favorite at-home workout: The routine
5 min. of cardio – any combination of the following: (Julie hates this part!)
- Jump rope
- Jogging in place
- High knees
- Butt Kickers
- Jumping Jacks
1st Set (3 times)
- Reverse Lunges with front raise (using weights) alternating sides (20x)
- Squat with side leg raise, alternating sides (20x)
- Jump Rope (count to 100)
2nd Set (3 times)
- Jump squats (15x) (Julie hates these too!!!)
- Shoulder press with weights, (stand on one leg for added core & balance work) (15x) or to fatigue.
- Mountain climbers (40x) (Um, Julie REALLY hates these, but I make her do them all, and then she thanks me!)
This is a good place to stop for beginner and intermediate levels….but if you really need a challenge….I’ve got one more set for you! Otherwise, if you’re already wishing you were done just skip the 3rd Set and go right to the 4th Set. This next set will start to bring your heart rate down with abs and mat work.
3rd Set (3 times)
- Jumping lunges (split jumps, alternating sides) (20x)
- Dead lift with upright row (weights) (12x)
- Push-ups (10x) modify on knees if needed
4th set (3 times)
- Tricep dips (use a chair or ottoman) (10x)
- Plank (60 sec)
- Bicycles (20x)
- Flutter kicks & scissors (20x each)
Cool down and stretch
Don’t skip this….this is the fun part, and you earned it!!!
Tips if you are just starting out:
If you haven’t been exercising much lately, start off easy! I know this sounds obvious but I’m going to remind you anyway!! We ALL take time off! We ALL get out of shape!! So don’t be hard on yourself or “punish” yourself by going full-force day one. It’s super important to listen to your body. Here are just a few reasons not to overdo your workout:
- You’ll probably end up hating the workout and will most likely vow to never do it again.
- You’ll be so sore you won’t be able to walk or function for a few days (we’ve all been there!!) or worse of all,
- You might injure yourself!
There are plenty of ways to modify so this can be YOUR favorite at-home workout:
- Cut out the jumping parts and do everything with your feet planted on the ground.
- Start by just going through one or two rounds of each set.
- Just do a couple of the sets (not all 4) and maybe end with a few sit-ups and stretching at the end.
Tips for making it harder: If you’re already in good shape this routine can be modified to increase the intensity in many way.
- Add more weight. (ok, that was pretty obvious!)
- Decrease the amount of rest time in between exercises and in between sets. This will increase the intensity and result in a higher calorie burn!
More Favorite At-Home workout options: For some additional great resources to keep your at-home workouts challenging, fun and fresh check out my blog post “Free Online Fitness Resources.”
Jodie’s fitness background
My love for fitness started in college with running. 12 years and 6 marathons later I was ready to branch out with my fitness routine. Always ready for something new and different I explored Bikram yoga and weight training. With my passion for fitness growing the decision to become a personal trainer soon became an obvious choice. The natural teacher in me combined with my passion for exercise created a match made in heaven. The Personal Fitness Trainer Certificate Program at a local college provided my initial training. Later I became certified as an ACE Personal Fitness Trainer. I trained professionally for a couple of years before deciding to stay home with my children.
Putting together fitness programs for myself and friends keeps me in shape and is something I love to do. Boxing and the flying Trapeze are two current obsessions of mine…always mixing things up is important to staying motivated. Keeping fit means I can ski alongside my young boys (at least for now) and try new things. On our blog I’m excited to share some of my tips and personal resources that help me stay excited and motivated to keep strong and fit!