Working from Home Workout Schedule

Workout Routine to Start a Fitness Habit

Are you looking to start and embed a healthy workout habit? This workout routine is aimed at people with a beginner to intermediate fitness level. Our personal trainer, Jess Lees, has designed this plan to help you kickstart your fitness.

This workout routine is designed to help you build fitness into your week and establish a habit of working out. Once you establish a base level of fitness, you’ll start enjoying working out and feeling fitter.

When following this schedule, set yourself short-term, measurable goals that keep you motivated. Long-term goals which feel far off can leave us feeling defeated.

Try to dig deep and work out five times during the week, with two rest days. Aim for two or three cardio sessions, two or three strength training days and one day of mobility training.

Weekly Workout Routine

Here’s a simple routine to follow. It's based on alternating strength training, cardio, stretching and rest. This is a smart and manageable way to gradually build up your fitness:

Workout Routine to Kickstart Your Fitness

Guide to Each Workout

Now you have an overview of this workout routine, let's explore each workout in detail.

Full Body Strength Training

Full body strength training is an effective way to work on all your major muscle groups in one workout. This will help you start to build total body strength.

Repeat this circuit four times:

  • Body weight squats – 10/12 reps
  • Push ups - 10/12 reps
  • Russian twists – 10 reps each side (see image)
  • Dips – 10/12 reps
  • Glute bridge – 15 reps
  • Plank – 30 second hold
  • Mountain climbers – 20 reps (see image)
  • Take a two minute break
Workout routine - Russian Twists Workout routine - Mountain Climbers

Cardio: Sprint/rest

Sprint/rest training, also known as HIIT (high intensity interval training) is an efficient form of cardio. By alternating spurts of intense exertion with periods of rest, you are able to build your cardiovascular fitness.

Try picturing exertion on a scale of 1-10. 1 is standing still – 10 is sprinting at 100% of your capacity. During a sprint, exert yourself to a 7/8 for 30 seconds. Then rest for 20 seconds (keep moving but perhaps just walk on the spot, at around 3/4). Repeat this 12 times.

Sprint/rest can be done using a machine, such as a treadmill. Or running on the spot/out on the pavement. There are lots of HIIT training videos on YouTube. Following along with a video can help you push yourself that bit harder.

Spint/rest on a treadmill

Mobility and Stretching

Stretching helps to keep your muscles flexible and strong. This improves your mobility and performance during cardio and strength training.

Aim to stretch for about 30 minutes. Yoga with Adriene has some great stretching videos which are easy to follow. Be mindful of how your body feels while you stretch. Make sure not to stretch into discomfort.

How to Maximise Your Progress

After a 4 week period, look at mixing up your routine and try new exercises. Your body will have adapted. You will be stronger and fitter by this point. You’ll also want a new challenge!

Remember, rest is as important as work. Try to get at least 8 hours each night.

Fuel your body properly with food cooked from scratch. Don’t stress too much about fancy protein shakes, recovery formulas or high protein diets. Just eat plenty of veg, pulses and leaves. Try to avoid sugar, processed foods. Drink plenty of water.

For more home workout inspiration, check out our workout videos and training plans: