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Conditioning At Home

Not everyone has the time to make it to the gym as much as they want, due to a variety of reasons, but this this shouldn’t stop you from getting a sweat on and burning some calories at home!

Home workouts are best kept short and simple, but high intensity (in other words; evil). To help you out, I’ve written down a short list of a few workouts that you can do with no equipment!

If you’ve got a spare 20 minutes then there’s no reason that you can’t bash one of these out…


Perform 21 reps of each exercise, then 15 of each, and finally 9 of each!

  • Burpees

  • Squats

  • Sit-ups

15 Minute AMRAP

Set a timer for 15 minutes and perform 10 reps of the listed exercises until you’ve done all three, then repeat this as many times as you can until the timer hits zero!

  • Deadbugs x 10

  • Push-ups x 10

  • Jumping Lunges x 10 (5 each leg)


Perform a single rep of each exercise, then 2 reps of each, then 3 and so on until you reach 20 reps each!

  • Squat Jump

  • Crunches

  • Star Jumps


This one is simple, but not easy! Pick a single exercise from the list below, and see how quickly you can reach 100 reps. Make sure to time yourself if you want to beat your time at a later date.

  • Push-ups or squats or sit-ups or burpees or squat jumps

If you don’t like the look of any of them then you could substitute some exercises with alternatives that you enjoy, but make sure to keep at least a few burpees in there...

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