The PERFECT ‘At-Home’ Workout

The gyms are closed, but that doesn’t mean you can’t work out! Follow this short HIIT/Circuit Training workout to get in your activity for the day and maintain your fitness goals!

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Bulgarian Split Squat (gymjukies.com)

Amerald Wheatley-Johnson, Editor-In-Chief

WARM UP – Before any workout, it’s always important to warm up!


1 MINUTE 30 SECONDS
Jump Squats (ALT: Bodyweight Squats) Jump Rope** (ALT: Jumping Jacks)***
Jumping Lunges (ALT: Alternating Reverse Lunges) Jump Rope** (ALT: Jumping Jacks)***
Burpees (ALT: none*) Jump Rope** (ALT: Jumping Jacks)***
Mountain Climbers (ALT: Mountain “Crawlers”*) Jump Rope** (ALT: Jumping Jacks)***

REPEAT 2X TO COMPLETE WARM-UP.

*There is no alternative for “burpees” because it’s an all-around, great exercise, BUT you can do it without the push-up in the middle to make it a bit easier. For Mountain “Crawlers”: Instead of alternating feet on the ground in jump motion with both hands on the ground, bring each knee to chest in alternating motion. Imagine yourself trying to fold your knee in, return to plank position, and continue to alternate feet.

**Try to maintain a tempo of 100-140 revolutions per minute. It may take some practice, but try to jump as fast as you can!

***Try to maintain a tempo of 60 Jumping Jacks per minute.

WORKOUT – This is not for the faint of heart, but it’s possible for anyone to do! If you need to slow it down, then slow it down, but listen to your body!


Complete each exercise for as many reps as possible, but don’t forget that you have 4 circuits in total, so still leave a bit of gas in the tank! Next to ‘AMRAP’, I put a “goal”. If you aren’t sure where to start, try to do this moderate amount, and see how you feel afterwards. You can decide from there if you want to increase/decrease for your next circuit.

  • Burpees (AMRAP -10)
  • Plank-Ups (AMRAP -10)
  • Bulgarian Split Squats (AMRAP -15/SIDE)
  • Lying Windshield Wipers (AMRAP -10/SIDE)

Complete 3 circuits. Rest for 2-3 minutes in between each circuit.