Monday, March 14, 2011

Workouts For Home - Workout Less and Get More Results

Now more than ever people are busy and have less time to workout. In fact, when people do have free time the last thing they want to do is spend hours at a gym each week.

Well, I've got some great news for you: you can lose fat, build lean muscle, and transform your body with workouts for home that require nothing but your body-weight. In fact, several of my clients train at home exclusively and don't use a single piece of equipment, and they get results that make devoted gym rats incredibly jealous.

The best thing about workouts for home: you can actually spend less time working out but get more results. I know this sounds like an infomercial that comes on television at three in the morning, but if you follow these simple tips and workout consistently, then you too can get the great results that my clients do. Before I share with you some of the same workouts my clients use with tremendous success, we must first go over a few guidelines so you understand how and why these workouts work so well.

The workouts consist of exercises that recruit a lot of muscle at one time. Using those exercises allows you to burn a lot of calories both during and after the workout; up to 36 hours after the workout is finished. In addition, these exercises will also stimulate your body to build lean muscle. This is by far the best way to build a lean, athletic, and functional body in minimum time.

The workouts are performed in circuits. This allows you to get the workout done in minimum time, but it also, once again, will burn a ton of calories during and after the workout. Circuit training in this fashion means getting more body transforming results in less time.

Finally, the workouts are total body. If you want to spend the least amount of time possible working out but still achieve the best results possible, then you absolutely must perform total body workouts.

Now that you know the "why" and "how" of the following workouts for home, it's time to jump right into them!

Workout for Home #1

Hill Sprint
Spiderman Push-ups x as many as possible
Bodyweight Squat x 15-30
Underhand Inverted Row x as many as possible
Inch Worm x as many as possible

The first exercise in this workout is a hill sprint. It doesn't matter how long the hill is, but it should be longer than 15 yards. After you complete the hill sprint, walk back down and then proceed to perform the next exercises in the circuit. Take rest breaks as needed, but try to move at a fast pace.

Instead of completing a certain number of circuits, you will complete as many circuits as possible in 15-30 minutes. The next time you repeat the workout, complete more circuits in the same period of time, or sprint up a longer hill and/or increase the number of repetitions performed for each exercise.

Workout for Home #2

Door Pull-up x as many as possible (is this is too difficult, use a chair for assistance)
Burpees x 10-20
Decline or Grasshopper Push-up x as many as possible
Step up x 10-20 each leg
Side Plank x 15-30 seconds each side

Once again, perform the exercises back to back, and only take rest breaks as needed. Perform as many circuits as possible in 15-30 minutes, and make sure you improve your performance the next time you repeat the workout by doing more circuits and/or increasing the number of repetitions performed.

Nia Shanks is the home workout specialist. For the best home exercises, workouts, video demonstrations of the exercises in this article, and more Workouts for Home, go to Home Workout Secrets and subscribe to the FREE Home Workout Secrets Mini-Course at


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