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The Fitness Zone

The Ultimate Guide to Home Workouts
April 4, 2020 | by Molly Fabri

If you aren’t getting enough burn from your home workouts, then it is likely your session could do with some tweaking! Training at home can be just as effective as training at the gym, as long as you set yourself up for success with planning and preparation…

Our 5 top tips for training at home

#1- Ensure you have good airflow

Working out in a small space can make you feel trapped and claustrophobic if you don’t have adequate airflow; turn on the aircon, position a fan nearby or simply open up all your doors and windows so it doesn’t get stuffy and uncomfortable mid-workout.      

#2- Preparation is key

Knowing exactly what exercises you are going to be performing in each session and having the necessary equipment nearby and ready to go, will allow you to think less during your session, meaning you can focus on your output. If you’re stuck with what to do, we have four epic sessions for you to try at the bottom of this article!

#3- Don't forget to stretch

When you are not in the usual gym environment, stretching can easily be forgotten when you jump straight in the shower post-session or straight onto the couch for some Netflix. Be sure to program in an extra 5-10 minutes at the end of your session to stretch properly.

#4- Be on time

Set alarms for your sessions and book them in with yourself. This will make it less likely for you to pull-out or keep pushing it back. Show up on time, get it done, celebrate.

#5- Write new goals

In the absence of heavy weights to progress your overload, it might be better to set some goals that are more conducive to your new training environment. They may be around flexibility, mobility, core strength, cardio or muscular endurance. Track your workouts so you can ensure you are progressing! 

The 4 home workout sessions you MUST try

Our AIF Training Team have created these four intense workouts, focusing on different sections of the body; lower body, upper body, abs and full body for you to try. Spread these out throughout your week and come Sunday, we guarantee you’ll be feeling the burn and be feeling stronger all over.

Session #1 - Lower Body

You’ll need: 

  • Small resistance band (also known as a booty band)
  • Skipping Rope (just as effective with an imaginary rope!)
  • Medicine Ball (or: dumbell, bag of flour, laundry detergent, whatever heavy item you can find!)
  • Chair

Rest times: 30 second rest between sets.

Dynamic Warm-Up: Forward & Lateral leg swings & 2 min jump rope

Crab walks with resistance band (3 sets of 20 reps)

Bulgarian Split Squats using the chair & holding Medicine Ball (3 sets of 10-15 reps each leg)

Bodyweight Walking Lunges (3 sets of 15 each leg)

Standing Calf Raises (3 sets of 20 reps)

Sumo Squats holding Medicine Ball (3 sets of 10-15 reps) 

Jump Squats (3 sets of 20)

Wall Sit (3 x 1 minute sit)

Static stretches to cool down. 

Session #2 - Upper Body

You’ll need: 

  • Set of dumbbells (Or: water-filled milk cartons, laundry detergent, soup cans, long resistance band)
  • Medicine ball (Or: Barbell, Sandbag)
  • Couch 

Rest times: 30 second rest between sets.

Dynamic Warm-Up: Arm Rotations & Crossovers & 50 Jumping Jacks

Push ups (3 sets of 10-15 reps)

One-arm bent over row using dumbbell (3 sets of 10-15 reps)

Lateral Raises using dumbbells (3 sets of 10-15 reps)

Overhead press using Medicine Ball (3 sets of 10-15 reps)

Bicep Curls using dumbbells (3 sets of 10-15 reps)

Hammer Curls using dumbbells (3 sets of 10-15 reps)

Tricep Dips using couch (3 sets of 15 reps)

Supermans (3 sets of 15 reps)

Static stretches to cool down. 

Session #3 - Abs

You’ll need: 

  • Yoga/exercise mat 
  • Skipping rope (Just as effective with an imaginary rope!)

Rest times: 30 second rest between rounds

Dynamic Warm-Up: 2 min Jump Rope

Leg Raises x 15

Sit-ups x 15

Bicycle Crunches x 15 

Mountain Climbers x 40 

1-minute Plank


Static stretches to cool down. 

Session #4 - Full Body HIIT

You’ll need: 

  • Skipping Rope (Just as effective with an imaginary rope!)

Rest times: Exercises are performed AMRAP (As Many Reps As Possible) during a 30 second period. 15 second rest between each exercise. 

Dynamic Warm-Up: Arm Rotations & Crossovers, Forward & Lateral Leg swings & 2 min Jump Rope


Jump Squats 

Bear crawl 


Mountain Climbers

Walking Lunges


3 X ROUNDS (Taking 1 minute break between each round) 

Static stretches to cool down. 

Now you have the tips and tools to absolutely smash your home workouts! If you try these out at home, post your session to Instagram and tag us @ausinstfitness, so we can share with our audience!

If health and fitness is your passion, then why not look at studying to become a personal trainer online, with our Master Trainer Program™. You'll gain the knowledge required to program creative home, outdoor or gym-based workouts for yourself and clients as well as turn your passion into a successful career.


Molly Fabri is the Communications and Partnerships Coordinator at the Australian Institute of Fitness.

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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