Now that we’ve all been working out from home for a while, we might be pretty well versed with the home workout.
With no heavy weights for a basic reps and sets session, interval style or circuit workouts need to take their place.
These take a little bit of creativity. We’ve got to choose the format, choose the exercises, and sew it all together in a way that we want the workout to go. There are lots of ways to tackle it. Work to a time limit, do it in rounds, EMOM, AMRAP. An endless list of acronyms to make things more confusing.
So, whether you’re bored of your usual routine structure, or need some inspiration to get started, here are 6 home workout formats to get you going.
Superset Style Circuit
In the gym, supersets refer to two exercises performed back to back with no rest in between. These two exercises might target the same muscle groups, antagonist muscle groups, or unrelated muscle groups. It depends on how intense you want it to be.
A superset style can be adopted in home workouts too. Start by choosing pairs of exercises, aim for about 5 pairs, or 10 exercises in total. If you’re doing a full body, each pair might be made up of an upper body and lower body exercises. Or if you’re in the mood for an intense upper body session, choose pairs where both exercises target the same primary muscle group. Or if you’re well into your fitness journey, target opposing muscle groups within the pair to give yourself a well balanced work out.
Whether it’s for a time limit, or a number of reps, perform each exercise in the pair back to back, with no rest in between. Between pairs is when you take the rest. Do each pair twice before moving onto the next pair.
300 Rep Challenge
Exactly as it sounds, the aim here is to do 300 reps.
Choose 3 compound exercises. Deadlifts, squats, and push-ups would work well. You have as long as you want. And you can choose how many reps of each to do at a time. But you must do 100 reps of each exercise in total.
All in a row, or broken up and mixed around, just make sure to keep track of how many you’ve done of each and when you hit 300, you’re done.
You can make it easier for yourself by reducing the target rep number or harder by increasing it. Feel free to add on more exercises if you do so.
Pyramid Style Workout
Pyramid structures can also be called triangle structures or diamond structures.
The flow is to decrease then increase the number of reps or time worked for.
For example, you would start by doing 10 squats. Resting briefly. Then doing 9. Rest. Then 8. Rest. Then 7. Rest. You get the picture. All the way down to just one. Rather than doing this with just one exercise, it’s more common to choose about 4, and doing the same number of all of them in a row, before resting and moving on to the next number.
Once you’ve hit zero, you can then build the number of reps up again, making your way down the other side of the pyramid.
This kind of workout is great for HIIT and when you’re looking to get your heart rate up. Quick and efficient, it keeps the momentum so you can do more in less time.
Station Style Circuits
Mirroring the way a lot of gym classes structure their workouts, setting stations for each exercise in your circuit is a good way to achieve a balanced full body workout that motivates you.
You might need a bit more space for this one, but each station should be a physical area for you to do a certain exercise in.
Have a cardio station. A body weight station. A resistance band station. A chair station. A kettlebell or weights station. (If you’re lucky enough to have them). Or you can define your stations by muscle group. Whatever suits you best.
Circle your way around the stations, performing each exercise for either a defined amount of time or reps. Rest at the end of each round and go for as many rounds as you like.
Every Minute, On the Minute. (EMOM)
This is a good one for when you’ve got a short and defined time period to workout for. 15 minutes? Great, let’s go.
Choose your exercises and set a number of reps to achieve within one minute. Working minute by minute, you aim to perform that number of reps within the 60 seconds. If you finish before the minute is up, the remainder of that time is your rest time.
This will get harder as the minutes go on, so try and set a sustainable number of reps that allows you at least some rest at the end of each minute.
As Many Rounds as Possible (AMRAP)
A simple circuit style that involves moving through rounds as many times as you can.
Pick 5 exercises and define a number of reps for each. Set your final timer for how long you want to work out for. 25 minutes? Okay, go.
You guessed it, you do as many rounds as you possibly can until the timer goes off. Working through those 5 exercises again and again, taking the rest time you need between each round.
It’s simple, but it’s a good one for progression. As when you start to see the number of rounds you can manage in the same time frame increasing, you know you’re getting stronger.
So whatever way you want to do it, keep exercising. And keep the Hussle going.