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Home workout – Big Impact On Your Fitness, Low Impact On The Joints

Updated: Sep 21, 2021

There are a lot of high-intensity workouts online, often involving high impact. But what about if you want to improve your health whilst looking after your joints?

Remember, it’s recommended that all ages are doing a couple of strength training sessions and at least 150 minutes of aerobic activity per week.

Home workouts have got a bit of a bad reputation of being ineffective and boring. As a trainer who specialises in training clients in their homes, trust me that’s not true! With the right programme, a couple of bits of equipment and exercise progression, my clients get great results whilst enjoying their sessions.

You can too!

The Workout

Here’s a great 15-minute workout you can do 2-3 times a week which will help you stay healthy by getting the heart pumping, strengthening the muscles and burning some calories.

You’re going to be doing either 10 reps for the strength exercises or 45 seconds for the cardio exercises. You want to be aiming for about an 8 out of 10 difficulty wise where 1 is really easy and 10 is the hardest. So, for some of the exercises, you may want to grab something with a bit of weight.

Do all the exercises, then rest for 1 minute. Repeat 2-3 times.

What will you need?

The only bit of kit you need for this workout in an exercise band. If you don’t have one lying around the house then these bands are great value and will give you plenty of options for other exercises.

I don’t profit from promoting this product, just a great value product I use with my clients. Use code OBCF15 to save 15%.

The Exercises

DISCLAIMER - Make sure you have spoken to your doctor before starting a new exercise routine. A warm up and cool down are essential to greatly reduce the risk of injury.

1. Bum kicks with squat – 45 secs

When bringing the heel to the bum, keep the knee aligned.

2. Lunge – 10 reps

Make sure you take a long enough stride and keep the lead knee tracing over the foot.

3. Marching – 45 secs

Play “The road to Amarillo” whilst doing this one!

4. Hip thrust – 10 reps

You want to be feeling this in the glutes and hamstrings (bum and back of thighs!).

5. Seated row – 10 reps

Point the toes away from you slightly to avoid the band pinging back at you!

6. Russian twist – 45 secs

Nice neutral spine, rotate around it whilst keeping the knees still.

7. Press up – 10 reps

Hands about shoulder width apart. As you go down, you should feel like your head goes slightly forward.

Top tip – working at the right intensity is essential to elicit the required change in the body. But build up gradually to reduce the risk of injury.

If you find the exercises too hard or too easy, there is an exercise out there that’s right for you. Exercise selection is key, so if this isn’t quite right for you, don’t give up. Use the structure and find a progression, regression or different exercise which is right for you.

If you need any help getting a programme together all my contact information is here:


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