Quick Home Workouts

Beau

Beau

Well-known member
I don't know about others, but there are times that I can't make it to the gym due to work (or life). On those days, I'd like to see what others may be doing as a quick (5 to 10 minute) workout between meetings or calls. For example, I have found a couple of 4 minute nitric oxide dump routines, pushup routines and a 5 minute HIIT exercise bike routine.

If you have any "I've got 5 or 10 minutes in my home office" routines that you use when you can't afford time to go to the gym - what are they?
 
I assume you're talking more bodyweight stuff rather than a squat rack in the garage?

I find the two easiest ways for me to get a killer heart rate going in this type of scenario is doing either a tabata, a death by, or an EMOTM.

in case you're not familiar. Death by, is similar to EMOTM but you add a rep each minute. for instance:

set your timer. minute 1 do 10 burpees
minute 2 do 11 burpees
minute 3 do 12 burpees
etc etc

I would either do that, or tabata, or an alternating death by if you had to do push ups or dips on a chair or situps or something because once you hit failure on the pushups you may sorta kill the workout. so maybe like

min 1
10 burpees
min 2
10 situps
min 3
11 burpees
min 4
11 situps

and so on. (even though I'm not a fan of situps).

just some simple ideas. if you have kettlebells or anything that weighs 35-50lbs+ (bag of concreate or sand???) you could throw in goblet squats with the same format.

tabata idea:

20 seconds on, 10 seconds off for 4 minutes
burpees
20 seconds on, 10 seconds off for 4 minutes
air squats
20 seconds on, 10 seconds off for 4 minutes
jump rope for reps
20 seconds on, 10 seconds off for 4 minutes
kb swings, or chair dips or whatever


.............just tossing out ideas. normally i program these types of wods to be accessories to what every my strength lift of the day was.
 
Per body part is goal is building muscle, aiming to hit near muscular failure between 5-30 reps per set

Chest - push-ups, side to side push-ups staying over active arm if regular pushups are too easy, one arm push-ups if side to side are too easy

Quads - pistol squats, sissy squats

Hams - use resistance bands like mini and monster from EliteFTS for goodmornings

Bis - use resistance bands like mini and monster from EliteFTS for curls and hammer curls

Tris - BW extensions, diamond push-ups, use resistance bands like mini and monster from EliteFTS for OH Ext

Delts - use resistance bands like mini and monster from EliteFTS for side raises, upright rows, and pullaparts

Back - use resistance bands like mini and monster from EliteFTS for bent over rows

Just some ideas.
 
Beau said:
I don't know about others, but there are times that I can't make it to the gym due to work (or life). On those days, I'd like to see what others may be doing as a quick (5 to 10 minute) workout between meetings or calls. For example, I have found a couple of 4 minute nitric oxide dump routines, pushup routines and a 5 minute HIIT exercise bike routine.

If you have any "I've got 5 or 10 minutes in my home office" routines that you use when you can't afford time to go to the gym - what are they?
Click to expand...
On the days when I feel more, I do:

-Push-Ups: 2 sets of 8-12 reps
-Bulgarian Split Squats: 2 sets of 8-12 reps per leg
-Pike Push-Ups: 2 sets of 8-12 reps
-Lateral Lunges or single-Leg Glute Bridges: 2 sets of 8-12 reps per leg
-Pike Shoulder Taps: 2 sets of 8-12 reps per side

On the days when I'm lazy:

-Jumping Jacks: 1 minute
-Plyometric Push-Ups: 1 minute
-Squat Jumps: 1 minute
-Mountain Climbers: 1 minute
-Bicycle Crunches: 1 minute
 
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