2 min read
Unless you’ve got a plan, basic home workouts usually fall into one of two categories: lethargic, uninspired rounds of simple movements like push-ups and sit-ups, or a frenzy of in-place activity with jumps, jacks, and whatever other fast-paced moves you can imagine until you burn out.
Neither path is necessarily bad—the most important thing is that you’re moving, after all—but they could definitely be more efficient.
Trainer Charlee Atkins, C.S.C.S. How to Run Longer cross training at home—so she wants to help everyone avoid those inefficient workouts. More specifically, she wants to show that you can get your heart rate up at home without flailing around or damning yourself to endless burpees. You can be smart and get your sweat on at the same time.
[The Beginner’s Guide to Strength Training Atkins shares her tips for bodyweight workouts here.]
“Right now, a lot of us are just working with bodyweight,” Atkins says. “But how do you know which bodyweight exercises to be doing that will give you the biggest bang for your sweaty buck?”
Atkins shares her tips for bodyweight workouts here:
- Choose exercises that use more than one muscle group. For example, variations of lunges and squats.
- To give it a try yourself, all you need is some space to move around and a mat.
- Complete in interval fashion, but don’t make the intervals too long. Work at a 1:1 or 2:1 ratio.
- Exercises should not exceed 60 seconds without proper recovery.
- Always include mobility Races - Places.
With those tips in mind, Atkins shared one of her favorite bodyweight HIIT routines. With those tips in mind, Atkins shared one of her favorite bodyweight.
Perform each exercise for 40 seconds, then rest for 20 seconds. Don’t take extra rest between rounds.
- 1.5 Squat and Jump
- Mens Health US
- Bounds
- Runner’s Lunge and Rotation
- Lunge Matrix
Atkins shares her tips for bodyweight workouts here.
Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
