Photo by Jonathan Borba on Unsplash
Gyms may be open, but you may not be ready to go. Working means different things to different people: running, weightlifting, yoga, swimming, you name it. Whether you enjoy working out in a gym, at home, or outdoors, you can fit any of these workout styles into your routine and customize them to your liking.
Here are a few workout styles you can try to keep yourself engaged and motivated . . . while also getting a good sweat in.
HIIT
High-intensity interval training is exactly what it sounds like. Very much cardio centric, HIIT workouts push you to give your all until the very last second. Pick 5-8 exercises to perform for 30 seconds each, with a 30-second rest between each exercise. Rest for one minute after completing all exercises and then do it all over again.
Here is an example of a killer HIIT exercise:
30-sec burpees
30-sec push-ups
30-sec jumping jacks
30-sec jump squats
30-sec mountain climbers
**remember to rest for 30 seconds in between each exercise**
After you’ve completed each move, rest for 1 minute. Then, repeat 3-4 times.
To spice things up, try and shorten the rest times. You will definitely feel the burn!
EMOM
Test your endurance with EMOM. “Every Minute On The Minute” may seem easy at first, but as time goes on, fatigue sets in, and hitting the time requirements gets more challenging. For a stellar EMOM workout, pick your three favorite exercises and assign each a number of reps. Then, set your timer and get to work at the beginning of each minute!
For starters, use these moves in your EMOM routine:
10 sit-ups
15 bicep curls
10 bodyweight squats
Repeat at the start of every minute for ten or fifteen minutes, and remember to push yourself! The longer time goes on, the harder it will be to complete the exercises and the shorter your rest times will get.
AMRAP
Similar to EMOM, as many reps as possible (AMRAP) is on a fixed timeframe. Pick a group of exercises, set a timer for ten, twenty, thirty minutes, and complete as many rounds/reps as you can!
Here is an example to get you started:
5 jumping jacks
10 burpees
12 jump lunges
15 sit-ups
**Do as many rounds of each for five minutes, rest for one minute, then start again.**
Repeat these moves until the timer runs out. You will definitely work up a sweat by the end!
LADDERS
Ladder workouts are the perfect way to switch up your usual workout routine. Whether you are looking for more excitement in your workouts or simply want to try something new, ladders are fun and surprisingly simple: no real ladder required! All you need to do is increase or decrease your amount of reps, weight (If you are incorporating weights into your workouts), or even distance (if you are running, walking, swimming, etc.) as you move through your routine.
Here is an example of a ladder routine for your next leg day:
1 Glute bridge w/ banded abduction
- 2 Glute bridges w/ banded abduction
3 Glute bridges w/ banded abduction
4 Glute bridges w/ banded abduction
5 Glute bridges w/ banded abduction
6 Glute bridges w/ banded abduction
**Then go back down from six until you reach one, and finally: zero!**
Repeat that for several rounds or just one! You can apply this same concept to every exercise in your workout or just a couple of sets.
All of these workouts test endurance, strength, and, like the other workout styles, mental toughness. Best of all, HIIT, EMOM, AMRAP, and Ladders can be done anywhere, with or without equipment. Customize the routines to your lifestyle and get to work!
