Indoor Workouts

• Can’t get to the gym.
• Don’t have weights.
• Can’t leave the house.
• Too cold outside.
• Not enough light outside.
• Not enough money.

Time to kick every excuse in the butt! Here is a list of indoor workouts that only require, yourself and a small amount of floor. Never an excuse not to workout again- because you can right now standing wherever you are.

Increase or decrease repetitions and sets depending on your own fitness levels. Remember it is the extra 10% you push yourself that makes ALL the difference. The workout should be getting your heart rate and breathing rate to increase.

Unsure of a move- check out our Workout Exercises page first! Explanations and variations for different exercises.

Indoor Workout 1:

Round 1:

• 10 Burpees– use any modification as required.
• 10 Pushups– On knees or toes
• 10 Jumping Squats– Normal squats if unable to jump
• 10 Sit ups

1 minute break in-between sets. Repeat sets- decreasing by 1 each set.

• ie. Next set do 9 Burpees, 9 push-ups, 9 squats and 9 sit ups.

Keep repeating with a minute break in-between sets all the way to 0 or until you cannot do anymore. Make a note of where you got to and next time try and push your self to get to one less or even further.

Ideas:

• Set a timer: See how far down you can get in the time. Next time try to get further in the same time.
• Swap in and out different exercises.
• Try and decrease the break in-between. Can you do 2 or 3 sets in a row without any breaks?
• If you can not do 10 of an exercise yet, start at a lower number and try and work your way up. Can you work yourself up to go above 10?

Indoor Workout 2:

Ab Workout:

Find your favorite workout song with lyrics.

• Verse 1: Sit ups
• Chorus: Hold plank
• Verse 2: Toe taps
• Chorus: Hold Plank
• Bridge: V-Snaps
• Chorus: Hold plank
• Verse 3 (if third verse): crunches.

Make sure you hold each move until the next section or finish of the song.

Ideas:

• Change songs- Will provide different time holding different moves.
• Change moves- For a real effective workout try to combine moves that target similar area. See leg example

• Verse: Normal Squats
• Chorus: Squat Sit
• Verse 2: Sumo squats
• Chorus: Squat Sit
• Bridge: Lunges
• Chorus: Squat sit
• Verse 3 (if present): jumping lunges

Indoor Workout 3:

Round 1: (3 sets)

• 10 X Burpees
• 10 X Push ups
• 10 X Crawl outs

Plank in between sets for as long as you can.

Round 2: (3 Sets)

• 10 X Jumping Squats
• 10 X lunges each leg
• 10 X Sumo Squats

Wall sit for 1 minute in between each set (or as long as you can to the point where it hurts)

Round 3 (3 sets):

• 10 X V-snaps (sit ups if you cannot v-snap)
• 10 X pelvic thrusts
• 10 X Leg extensions behind

Between Sets- hold Pelvic hip thrust in upward position for 1 min (or as long as you can to the point that it starts hurting).

To find out how to perform any exercises see out page explaining how to and variations of actions- CLICK HERE

To find out why working out is important and more about fitness CLICK HERE