11 At Home Workout Routines

11 At Home Workout Routines


Have you been searching for at home workout routines, but still have some doubts?  No worries.  Just a few years ago I was in your shoes.  Back in my 20’s I had more time than I knew what to do with.  I could drive 20 minutes to the gym, spend 90 minutes there (I told myself 60, but I always had to wait for equipment), and then spend another 20 minutes driving home.

But then things changed.

As life got crazy between family and work, the amount of time I had to go to the gym to work out kept shrinking.  And by the time we had our third kid, I would skip the gym more often than I would make it there.  When the frustration, guilt, and disappointment for skipping the gym increased, I knew something had to change.

Finally, I decided to give at home workouts a chance.  I knew that if I wanted to get results, I had to be consistent with my workout routines, and that wasn’t going to happen if I kept trying to go to the gym.

Regardless of where you are on your health and fitness journey, there’s an at home workout routine that will help you reach your goals.


At Home Workouts For Beginners

Maybe you are just getting started.  You’ve never really made fitness part of your daily routine or you’ve taken a “break” for several years and are just getting back to it.  Fantastic!


Left: My starting point when I began my at home workout routine. Right: My results.

I’ve worked with hundreds of people who are just beginning work out again and I know it can be stressful with the overload of information.  Most people feel overwhelmed and as a result they have a natural desire to hold back.  Paralysis by analysis is a real thing.

So the biggest thing is to keep it short and simple.  The at home workout routines we program for our 1-on-1 coaching clients focus on simple but effective movements.  Basically, we squat, hinge, lunge, push, and pull.  We throw in a little core work and a little cardio to improve our heart and lungs.  And that’s it.

If you are looking for a structured program where we help you every step of the way, send me a message and I can help you out.

But if you are just looking for a simple at home workout routine you can test out here is what I would recommend.  It’s part of my 1×20 series and it has been scientifically proven to creating amazing results when done 2-3 times per week.  If you would like my full 1×20 routine, you can grab it here.


Can At Home Workouts Help To Lose Weight?


Not only have at home workouts helped Danielle lose 100 pounds. They have helped he keep the weight off for the past 5+ years.


If you are unsure if you need to go to a gym or use any fancy machines to lose weight, I want to assure you that this is 100% not needed.  For people looking to lose weight, walking into the gym may just be your biggest fear.  I have heard it time and time again.

The great news is that we can help you get AMAZING weight loss results without ever having you step foot in a gym.  You can get jaw-dropping results from at home workout routines, there’s a catch.

So before I jump into the details, I want to be strait with you.

It doesn’t matter how much exercise (in the gym or at home) you do if your nutrition isn’t on point.  Have you ever heard the quote, “you can’t outwork a bad diet”?  It’s a fact!  You can be spending hours upon hours and NOT see any results if you are sabotaging yourself with your food choices.

This is why EVERYONE we work with through our 1-on-1coaching gets support with our nutrition programs at no extra cost.  I’m in the results business and I would never want to set someone up for failure by only focusing on the workouts.  I know this article isn’t about nutrition, but it’s that important of a topic.  You can’t talk about weight loss and ignore what you eat.

Ok, back to the workouts.

The trick to getting results for weight loss is that we need to transform your body into a 24/7 fat-burning machine.  And we do this by selecting workout moves that will have your body still burning calories long after you have finished your workout.  We call this metabolism magic EPOC, or excess post oxygen consumption.  EPOC tells your body to use its fat reserves for fuel in the growth and repair processes so that it will be ready for the next workout.

Here is one of my favorite 30-minute at home workouts that will promote weightloss.


At Home Workouts To Build Muscle


Working out at home I’ve been able to pack on the muscle.

What if the goal isn’t to necessarily lose weight?  Can you also use at home workouts routines to also build muscle?

You know it!

Once I was able to get my body fat below 15%, I moved my focus towards packing on some muscle.  While I knew I couldn’t change my age or genetics, I still had a lot of potential to build both size and definition through at home workouts.

Side note: If you are new to the concept of hypertrophy, here is an article breaking down the science behind it.

Like the section above, I want to reassure you that you do not need a gym membership or any fancy equipment to build muscle.  You just need to follow a structured program and be consistent with your efforts.  And again, that goes for your efforts in the kitchen as well.  You need to fuel your body properly if you would like to build muscle.

But won’t muscle make me look bulky?  Again, this is more dependent on genetics and what is going on at the cellular level.  While men have the genetic make-up to add a good amount of mass to our frames, women don’t release the same amounts of specific hormones.

The bottom line: Men tend to pack on mass and women tend to lean down despite doing the exact same workouts.

Here is a basic total body routine you could use for your workouts.  If you are looking for a more comprehensive program, send me a message and I’ll be happy to share exactly what programs I have used.



Can You Do At Home Workouts With No Equipment

As they say up in Minnesota, “you betcha.”

I’m not sure when you will be reading this, but the “no equipment” issue is something I have had to work around for my students during throughout the Covid-19 pandemic of 2020.  I teach several classes of strength and conditioning to the students at my school and during the 2020-21 school year we have been exclusively in a distance learning model.  This means I have been teaching my classes through Zoom and my students have been doing all of their work at home.

This has posed some issues my strength and conditioning classes since many of the students in my class have no equipment at home.  They don’t have any weights, bands, or other forms of resistance equipment.   As a result, I had to design a workout program that they could use to get results without the aid of any equipment.

Is this possible?

Yes, it most certainly is.  Many of my students have been doing all of their workouts with no equipment for the past few months and are seeing amazing results.  We combine movements that improve their strength, flexibility, and metabolic fitness into 30-minute workouts for them.  It’s been so successful that I created some resources for others who are stuck at home and looking for no equipment workouts

Below is a sample of what we cover.


To Be Continued……