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3 At Home Workouts — 30 Minutes Each!

Published May 01, 2019 (Revised: August 13, 2019)
<article> <section> <p>It’s a common misconception that strength training and weight loss are impossible if you don’t have a gym membership. Maybe you think you need machines, a personal trainer, or workouts that are way beyond your current fitness level in order to achieve your goals.</p> <p><i>Guess what?</i> We’re here to tell you that’s not true. You can get great results at home.</p> <p>In fact, at-home workouts are <i>just as effective</i> for adding muscle and losing weight. Combined with a <a target="_blank" href="" rel="noreferrer" title="healthy diet">healthy diet</a>, you can achieve any of your fitness and health goals from the comfort of your living room!</p> <p>In this article we’ll look at the benefits of at-home workouts. You’ll also find three workouts that require no equipment, only take thirty minutes, and are doable no matter what your current fitness level is.</p> </section> <section> <header>Benefits of At-Home Strength Training</header> <p>Here are four amazing benefits that might encourage you to skip the gym in favor of working out at home.</p> <div class="sub-head">1. No Equipment Needed</div> <p>Weight loss or adding strength doesn’t have to be complicated. Actually, it’s much easier to lose weight by <i>simplifying</i> your efforts. </p> <p><i>What does this mean?</i> Focus on one or two things at a time with your workouts, like learning new functional exercises and doing them with perfect form. Over time, your body will learn the movements.</p> <p>This saves you time and energy having to learn how to use every piece of equipment at the gym. </p> <p>You really need two things to get results: a <a target="_blank" href="" rel="noreferrer" title="workouts">few workouts</a> per week—even <a target="_blank" href="" rel="noreferrer" title="walking">walking</a>—and a <a target="_blank" href="" rel="noreferrer" title="healthy diet">healthy diet</a>.</p> <div class="sub-head">2. No Commute or Wasted Time</div> <p>Working out at the gym for forty five minutes doesn’t take <i>just</i> forty five minutes. Factor in commute time, changing in the locker rooms, warming up, and more. Pretty soon you’re looking at a two hour commitment to get in a quick workout!. </p> <p>At-home workouts cut out all the extra things you have to do to improve your fitness.</p> <div class="sub-head">3. Don’t Need A Gym Membership</div> <p>Going to the gym can easily become complicated or frustrating, especially if you don’t know what you’re doing. Sadly, many <a target="_blank" href="" rel="noreferrer" title="big box gyms">big box gyms</a> make you pay for a trainer on top of your gym membership just to learn how to use their stuff! </p> <p>And while <a target="_blank" href="" rel="noreferrer" title="boutique gyms">boutique gyms</a> are way better than big box gyms, they can be pricey. Plus each boutique gym (like CrossFit or SoulCycle) only offers one style of fitness, and that may not be what your body needs.</p> <p>At-home workouts save time and money!</p> <div class="sub-head">4. You’ll Still Get Results!</div> <p>Because you don’t have tons of equipment to choose from, your exercise options may seem limited during at-home workouts, but, this is actually the best thing that could happen.</p> <p>Why?</p> <p>Because bodyweight, <a target="_blank" href="" rel="noreferrer" title="functional movements">functional movements</a> are the best exercises you can do for fat loss. They burn a ton of calories and fat, and they’re easy plug to plug into fat-burning workouts like <a target="_blank" href="" rel="noreferrer" title="high-intensity interval training">high-intensity interval training</a> (HIIT) or <a target="_blank" href="" rel="noreferrer" title="circuit training">circuit training</a>.</p> <p>On their own, <a target="_blank" href="" rel="noreferrer" title="functional exercises">functional exercises</a> burn a ton of fat and calories. They strengthen multiple muscle groups at once—giving you that lean, toned appearance instead of a bulky “bodybuilder” physique.</p> <p><a target="_blank" href="" rel="noreferrer" title="Functional exercises">Functional exercises</a> are things like squats, push-ups, and planks. Check out these <a target="_blank" href="" rel="noreferrer" title="beginner exercises">27 beginner exercises</a> you can do at home for more ideas.</p> </section> <section> <header>What Are The Best At-Home Workouts To Build Strength?</header> <p>The best at-home workouts for adding muscle and losing weight combine functional exercises with proven workout methods like HIIT and circuit training. </p> <p>And your workouts don’t need to be long. In fact, you can build strength and burn fat in thirty minutes or less per day. </p> <p>Here are three super effective workouts from <a target="_blank" href="" rel="noreferrer" title="Warrior Made">Warrior Made</a>’s Coach Tyler. Each workout is designed to improve how you look <i>and</i> feel in just thirty minutes. There are options for beginner, intermediate, and advanced depending on your current fitness level. </p> <p>Pick one and give it a shot!</p> <div class="wistia_responsive_padding w-md-75 mx-auto" style="padding:56.25% 0 0 0;position:relative;"> <div class="wistia_responsive_wrapper" style="height:100%;left:0;position:absolute;top:0;width:100%;"> <div class="wistia_embed wistia_async_vyel8r2ue3 seo=false videoFoam=true" style="height:100%;width:100%">&nbsp;</div> </div> </div> </div> </div> </section> <section> <header>Beginner At-Home Workout</header> <p>The beginner workout uses good starter exercises like step jacks and feet together squats in a simple high-intensity interval training (HIIT) for a quick warm-up. Not only will Coach Tyler be with you every step of the way, he’ll correct your form on squats to make sure each one is perfect.</p> <p>From there, get ready for another HIIT workout. This time using dolphin push-ups, alternating reverse lunges, mountain climbers (great for cardio), and more squats. All the exercises are <a target="_blank" href="" rel="noreferrer" title="low-impact">low-impact</a>. You’ll be able to do this workout even if you have previous injuries or joint pain.</p> <p>The best part about this beginner workout is that Coach Tyler will walk you through exactly how to modify or extend each exercise to make them easier or harder. </p> <p>Good luck!</p> <div class="wistia_responsive_padding w-md-75 mx-auto" style="padding:45% 0 0 0;position:relative;"> <div class="wistia_responsive_wrapper" style="height:100%;left:0;position:absolute;top:0;width:100%;"> <div class="wistia_embed wistia_async_cfx5qdpg5p seo=false videoFoam=true" style="height:100%;width:100%"> </div> </div> </div> </section> <section> <header>Intermediate At-Home Workout</header> <p>The intermediate workout uses a lot of the same exercises as the beginner does. You’ll do the same warm-up and some of the same exercises to start. But you’ll see quickly that it’s tougher!</p> <p>The big difference is that this intermediate at-home workout uses modified plyometric exercises like drop lunges and squat thrusts. If you have joint pain or can’t do these yet, consider the beginner workout for now. But if you’re feeling fit, Coach Tyler still offers modifications for each exercise.</p> <div class="wistia_responsive_padding w-md-75 mx-auto" style="padding:45% 0 0 0;position:relative;"> <div class="wistia_responsive_wrapper" style="height:100%;left:0;position:absolute;top:0;width:100%;"> <div class="wistia_embed wistia_async_5aahyhrgsk seo=false videoFoam=true" style="height:100%;width:100%"> </div> </div> </div> </section> <section> <header>Advanced At-Home Workout</header> <p>Get ready to sweat! The advanced at-home workout uses more plyometric exercises like burpees and exercises with challenging positions like sit-outs to really test your fitness. If you haven’t been exercising much or aren’t sure how fit you are, work up to this workout instead of jumping in on day one.</p> <p>Don’t feel discouraged if you’re not ready for the advanced workout. Part of living a healthy lifestyle is setting goals and achieving them! </p> <p>This workout may or may not be achievable for you today. Either way, that’s okay. If you aren’t ready for the advanced workout, set a goal to work up to it and crush it in a few weeks or months as you make progress towards your fitness goals.</p> </section> <section> <header>At-Home Workouts—Wrapping Up</header> <p>A gym membership might help you achieve your health and fitness goals, but don’t scoff at the idea of at-home workouts. Actually, you can get the exact same results (if not better) with the right diet and an effective exercise program right from home!</p> <p>Remember that at-home workouts with no equipment naturally mean you’ll be doing a ton of full-body, functional exercises—AKA, the <i>best</i> exercises you can do to transform your body!</p> <p>If you liked these workouts or want to achieve your goals from home, check out how joining the <a target="_blank" href="" rel="noreferrer" title="Warrior Made">Warrior Made</a> community can help you with your total body transformation.</p> </section> </article>

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