We have come up with the ultimate workouts that you can do in your own home – without any equipment! We have given you three awesome workouts to choose from, a Tabata special, The Leg Circuit and Abs Abs Abs – a complete ab buster. What makes these killer workouts even better is they are all over in around 20 minutes. Perfect for getting back into the gains season when you haven’t got time to hit the gym.
Tabata training is a form of intense interval training. One, complete Tabata workout lasts for a total of 4 minutes. The aim of Tabata is to push as hard as physically possible in the work periods, with short rest in-between. You start with 20 seconds of work followed by 10 seconds rest and repeat this for 8 intervals.
You can use pretty much any movement with Tabata. It is most commonly used with running sprints and rowing. But not all of us have a rowing machine in our living area. It is just as effective (and fun!) to use bodyweight movements that are easy to do in your own home. Our favourite at TPW™ is *burpees or air squats (just normal squats without any weight)!
*For the burpee, from a standing position, reach down with your hands to touch the floor and jump your feet out so you are in a pressup position. Then, lower yourself so that your chest touches the floor. Once your chest and thighs are touching the floor, bring your feet back to your hands and stand.
You can alternate the movements too, for example, the first 20 seconds perform burpees and the next 20 seconds perform air squats. After a Tababa workout – if you are not exhausted and ready for a sit-down, then you haven’t worked hard enough!
The Leg Circuit
This is the perfect leg buster when you don’t have time to make it to the gym or have weights at hand.
5 rounds as fast as possible:
15 lunges (alternate legs, stepping forward)
15 jumping lunges*
*from the bottom of a lunge position, jump into the air and land in the bottom of a lunge position with the back leg now in front and the front leg now at the back.
**Usually known as an ab workout, but it also really works your quads too! Lie flat on your back with your arms above your head, and whilst keeping your legs and arms straight, reach up and touch your toes with your finger tips.
Abs Abs Abs!
This is the ultimate ab workout to ditch that stubborn Christmas indulgence weight:
15 leg raises*
30 sit ups**
15 leg raises
15 leg raises
*For a leg raise, lie flat on your back with your arms by your side and legs straight. Slowly lift your right leg (keeping it straight) as high as you can, or until you reach a 90 degree angle. Lower your leg and then repeat on the left.
** People often mistake a sit up for the usual ‘crunch’ however, for a sit-up, you should sit all the way up and reach forward, touching your toes with your finger tips.