#62: Your Weight Loss, At-Home Workout Plan

#62: Your Weight Loss, At-Home Workout Plan

Fitness routines don’t have to be complex. In fact, the simpler they are, the better, as it’ll be easier for you to stay consistent and committed. If you don’t have the luxury to hit the gym often for some reason, it shouldn’t prevent you from working on and achieving your health and fitness goals. And when you have the right mentality, motivation, and approach, you can achieve just as much at home as when you work out in the gym. If you’re looking to nail your at-home workout plan, you’ve come to the right place.

We’re going to cover three of the most important aspects of any at-home workout plan. We’ll then offer examples of workouts that you can try at home yourself.

Let’s begin!

Your At-Home Workout Plan — Simplified

Before you dive in, there are three things you need to get a hold of in order to stay fit at home.

Master the Art of Bodyweight Workouts

For many people working out at home, they’re limited when it comes to equipment. Thus, a good starting point is to understand how to leverage bodyweight exercises. People mistakenly think you can’t get and stay fit without heavier weights, but it’s simply not true, and that’s because what we’re aiming for is time under tension. 

Here are just a few examples to chew on.

Planks help strengthen your core, work your shoulders, arms, and glutes, and teach you to control and stabilize your body. Squats are helpful in increasing strength and mobility and in preparing you for more advanced exercises, while jump squats challenge your quads and core. Push-ups are kind of like squatting for the upper body. And of course, burpees combines strength, cardio, balance, and coordination for a total-body burn.

If you want more of a challenge, rest assured there are plenty of variations. For example, when doing push-ups, you can change your hand width or put your feet on a chair. Increase the rep count or try slowing down the movement. 

The point is this: The more time you spend under tension, the more beneficial your workout will be. 

Incorporate HIIT

The second concept to grasp is the intensity you should be aiming for when it comes to training at home. For better results, your at-home workout plan should incorporate high-intensity interval training (HIIT).     

HIIT involves short periods of intense exercise alternated with recovery periods. This usually ranges from 10-30 minutes and is widely accepted as an efficient and powerful way to stay fit.                                                                                                                                     

HIIT workouts pack a lot of punch. They can help to keep your metabolic rate high, improve oxygen consumption, and limit your blood sugar levels. They also help you lose fat, gain muscle, and improve your heart rate and blood pressure.

Strength-based movements are excellent, but don’t forget to kick up the intensity a notch outside of that.

Make Time for Recovery, Too

Lastly, we need to think about the time that passes in between your workouts. When people are designing an at-home workout plan, they all too easily forget about recovery.

Recovery is just as important as fitness and is, in fact, crucial to see any progress. Significant recovery time allows your body to repair, prevents muscle fatigue and burnout, reduces your risk of injuries, and improves your overall training performance.

In addition to foam rolling and mobility exercises, you can give your recovery a serious boost with electric muscle stimulation.

PowerDot is a trusted companion for better, faster recovery. Because it increases blood flow and circulation, thus encouraging nutrient distribution and transportation throughout the body, using PowerDot can help keep your tissues healthy and your body recover quickly, all while minimizing muscular injuries. 

Additionally, it helps flush out lactic acid, release knots in muscles, and reduce inflammation, so you get to improve your overall muscle recovery. Use it both during training and while at rest. You can even use it mid-flight

3 Sample At-Home Workout Plans to Follow

Now that you understand three very important pieces that make up successful home training, let’s get into a few workouts that you can do with no equipment and limited space.

We’re going to do all of the work for you. Here’s some programming you can borrow to stay fit and healthy even when you’re at home. The following workouts combine a little bit of everything — strength-building, cardio, and explosiveness — making for a full-body challenge that’ll keep you strong and lean.

We’ve also included simple tips for each movement.

Workout 1

20 seconds on, 10 seconds off of:

  • High knees
  • Air squats
  • Burpees

  • Complete 8 rounds

    High Knees

    Drive your knees up as much as you can. This forces you to engage your core and get more bang for your buck. 

    Air Squats

    If mobility allows, break parallel. Lock your knees out at the top every time.


    Your chest should make contact with the floor. Jump at the top of the movement.

    Workout 2

    10-minute AMRAP (as many reps/rounds as possible) of:

  • 7 push-ups
  • 5 knee-tuck jumps
  • 10 lunges/side
  • 12 sit-ups

  • Push-ups

    Tuck your elbows in. Your chest should hit the floor each time.

    Knee-Tuck Jumps

    It’s okay to stop and reset between each rep. Aim for height.


    Gently touch your knee to the floor each rep. Keep your chest up! 


    Think of peeling your spine off the floor. Avoid using momentum to “throw” your upper body up.

    Workout 3

    EMOM (every minute, on the minute) of:

  • 6 burpees

  • Aim to jump as high as possible. This means that as you stand up from the floor, you need to move into a deeper squat.

    Whether you’re a beginner or a seasoned health buff who wants to stay fit and active while at home, know that it’s possible to do so, even without an expensive gym membership or fancy equipment. Try the workouts above and focus on quality movements, and you’ll get an intense sweat sesh in.

    Learn more about high-intensity functional training.

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