Workout at Home

With more people than ever training at home, the rise of the full body workout at home is in full swing. So how can you do an effective at home workout that will hit all the areas you need it to?

HIIT – high-intensity interval training is an increasingly popular option. That’s because it is not only fantastic for building strength, but it adds in cardiovascular fitness as well. The idea behind this type of training is that it uses short intervals where you are training your hardest – at least 80% of your maximum heart rate – followed by short rests. Your workout will likely be shorter overall as well because you’re working at your max ability while you’re doing it.

If you are interested in fitness and how different workouts affect the body, you may enjoy becoming a personal trainer. If you do this, you can then experience the joy of helping others to get fit whether it’s in the gym or at home, with a weight or not! Share your love of exercise with others and create the perfect career for yourself.

Is It Possible to BodyBuild at Home?

Don’t worry, by exercising at home, you’re not going to lose all the muscle you’ve built. Even by doing bodyweight exercises in the right way, such as part of a HIIT programme, you can still make some serious gains. Bodyweight exercises are still a fantastic way to build strength.

There are a few types of bodyweight exercises which are particularly good for building muscle:

Plyometric Exercises

Plyometric exercises are any exercises that involve jumping. They are a great way to add aerobics into your routine and are fantastic for building power and strength. That’s because you push your muscles to their limit in a short space of time, for example in a squat jump or burpee.

Progressive Overload

The concept of progressive overload explains that your body must be challenged to get used to tension it has never experienced before.

This is when you increase the difficulty of your exercises overtime to continue challenging your muscles. For example, increasing the reps or reducing your rest time.

Range of Motion

By changing up the range of motion in your reps, you can work smaller muscles that don’t get used as often. You should definitely do the majority of your exercises at full range of motion, but switching it up occasionally can challenge your muscles even more.

For example, 10x full range squats, 10x partial squats at the lower range of motion, 10x higher range of motion squats


By manipulating the speed of your concentric and eccentric movements, you can make more gains. If you feel that you’ve reached a plateau with bodyweight exercises, slowing down your reps and focusing on quality can help you to break through that and keep building muscle.

Slowing reps is what is known as time under tension. This can be even more effective than fast reps as it keeps your muscles working for longer. However, there are benefits to faster reps as well so one study suggests that the best way to go is combine fast reps and slow reps in your workout. For example, 10 x regular pushups, then 10 x fast, then 10 x slow.

What Should A Full Body Workout at Home Include?

If you’re going to go with a HIIT-style workout, here is a simple one that you can do at home without equipment. No need to add weight or anything else! Simply focus on maintaining your form while you do these. As you get more experienced you can mix in some of the above elements such as range of motion and tempo. This should help you to achieve your goals even if you’re low on equipment around your house.

Make sure that you include exercises to target each part of the body so that you’re getting a fantastic full-body workout at home. Include leg, ab, and arm exercises as well as cardio for a workout that will challenge your entire body.

Set a timer for 7 minutes each round and rest for 30 seconds in between each for the ideal 30 minute HIIT workout. In each round, repeat the listed exercises until your 7-minute timer goes off. After doing round 1 and 2, you simply repeat these to make up the 4 rounds.

Round 1

  • Jump squats x 12
  • Lunges x 12 each side
  • Push-ups x 12
  • Ab bikes x 12 each side

Round 2

  • Burpees x 10
  • Squats x 12
  • Plank x 1 minute
  • Mountain climbers x 20 per side

Repeat round 1, Repeat round 2, and you’re finished!

Becoming A Personal Trainer

If you are intrigued by this idea of how there are many effective ways to exercise, not just lifting heavy weights, perhaps you would be interested in becoming a gym instructor or a personal trainer.

The first step on this journey is to study Certificate III in Fitness. Then you will have the ability to conduct group fitness classes, work in a fitness environment, and instruct members on what good form is.

Start making your workouts better as well by learning about fitness and how to push yourself to build muscle, get stronger, and faster.

The best thing is that you can even study the certificate in your own time from wherever in Australia you are. Study from home and you’ll have plenty of time to work out at home as well!

Contact the College of Health and Fitness today to find out more information about this fantastic programme. We can take you through how to enrol as well as answering any questions you may have about the process.