Ready player one? Before you jump into your virtual world let’s go through an easy at home workout.
Our world has slowly began to move in the direction of working virtual the past few decades.
Looking at how people socialized and grew up in the 60s, 70s and 80s is drastically different then how people grow up now. I was a 90s kid, #gushers, and when I was young my life mainly took place outside of the home.
Then video games really took hold of us kids at that time. Who remembers N64? Smash Brothers, Mario Kart, Zelda..!
At that point we began to stay more indoors, still going outside to play sports but gaming opened a new world at home.
The working world at this time began to shift and the internet started to boom in the late 90s.
That led to pushing people more into their home environment to work virtual. Companies didn’t begin to adopt working from home mainstream until about the mid 2000s.
“Telecommuting, one of many forms of work-life flexibility, should no longer be viewed as a nice-to-have, optional perk mostly used by working moms. These common stereotypes don’t match reality—allowing employees to work remotely is a core business strategy today… We need to de-parent, de-gender, and de-age the perception of the flexible worker.” – Cali Williams Yost, founder and CEO of the Flex+Strategy Group
From that point we’ve seen more and more people work virtual from their homes and now… Now our growth curve as a human race has just taken leaps and bounds with the CORVID-19 coronavirus sweeping through the world.
It caused a drastic and immediate purge of traditional workers at a desk in the office now to their homes.
If you haven’t worked from home much before and now find yourself in that position without easy access to a gym, it may seem disheartening to try and get your exercise in.
But it’s just as important now then ever to workout because of the many benefits that come from exercise, mainly the mood booster and positive endorphin releasing hormones that come after it.
In this article, I’ll show you a 30 minute home workout you can do. This is a home workout without equipment for beginners that’ll be high intensity interval training (HIIT).
No Equipment Home Workout
For this quick in home workout you’re going to be going through what’s called an AMRAP workout.
AMRAP stands for As Many Rounds As Possible. This will help you to burn fat because of the higher heart rates it’ll put you in. If you have health problems, high blood pressure..etc consult a physician first before exercising at this intensity.
The fat burning heart rate you’re aiming for is going to be 70% of your maximum heart rate.
The reason is 70% of maximum is typically a good number for healthy individuals to get into the fat burning zone.
You can either use a smart watch or old school pulse counting.
Calculating Heart Rate
To calculate your maximum heart rate simply take 220 minus your age. Multiply that number by .7 and that’s the fat burning zone.
For example, mine:
- (220 – 29 (age)) x .7 = 133
- 133 is my fat burning zone
AMRAP Workout
This fat burning home workout will show you that you can get an amazing workout in at home in a short time. It’s easy to follow because all you have to do is set the timer and go.
How it works: You’re going to work through all 4 exercises as many times as you can in 8 minutes for each round, then you’ll take a 2 minute break. There will be 3 rounds.
AMRAP Workout Structure:
- 8 minutes per AMRAP, going through all 4 exercises as many times as possible
- 2 minute break after each group
- 3 AMRAP rounds
- = 30 minute fat burning home workout
Before going into the workout be sure to do 5 minutes of warm up, examples: high knees, jumping jacks, jog in place, side lunges…etc. To get the blood moving and your muscles primed for greatness.
AMRAP 1:
- 12 push-ups
- 12 jump squats
- 12 triceps dips
- 12 sit-ups
You can modify the push-ups to make them easier by doing them on your knees or to go even easier, on your knees pushing up on the couch/chair at an angle.
If the jump squats are too much just do bodyweight squats.
Rest 2 minutes.
AMRAP 2:
- 10 jumping lunges (5 each leg)
- 10 Bulgarian split squats
- 10 high knees
- 10 side lunges
If jumping lunges are too much just do reverse lunges.
Bulgarian split squats are simple, just put one leg back on a chair/couch and then slowly lower yourself down and back using mainly the planted leg.
Rest 2 minutes.
AMRAP 3:
- 30 mountain climbers
- 10 hip bridges
- 10 plank jacks
- 30 bicycle crunches
For plank jacks, start in high plank on your hands. Then jump your feet laterally to the side and then back in, that’s one. Do it rapidly and blast through them.
And now you’re all done with the fat burning home workout!
Be sure to cool down properly, make sure you’re getting in your recovery (you can download the 10 tips for recovery ebook I created) and enjoy the rest of your day knowing you rocked it.
To recap, an AMRAP workout is 3 rounds at 8 minutes each with a 2 minute rest in between them. You’re going through the exercises non-stop until the 8 minutes are up. The goal is to see how many rounds you can get through for each AMRAP.
We’re all working more virtual now and especially with the world health crisis at the moment. Gyms may not be open for weeks so you have to be sure to still get your exercise in. It can even be a mood booster for your day too.
Enjoy the workout and please leave a comment to let me know what other workouts you’d like.
Disclaimers
I am not a doctor and do not recommend anything on this site, or blog post, for anyone without consulting with their doctor first. Please read the privacy policy for more information.
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