No Gym? No Problem! 4 Home Workout Programs for the Busy Professional

COVID-19 has transformed our daily lives. Due to the health risks the virus poses and to control the outbreak, many countries were forced to shut down establishments temporarily and implement lockdowns. While these measures have helped reduce the spread of the virus, the shift towards the “new normal” has severely affected the daily routine of millions of people.

In the Philippines, people who usually go to the gym had to adjust when fitness establishments had to close down due to community quarantine. Fortunately, gyms and fitness centers have since been allowed to partly reopen again.

However, even as the government relaxes quarantine rules, the risk of getting infected is still high. In fact, the number of cases in the country (over 300,000, as of September 2020) is now the highest in Southeast Asia and the 20th highest in the world.

Fitness is an essential part of one’s overall health, but until a vaccine becomes available, the safer option is to do your workouts at home. If you don’t have gym equipment, don’t fret: here are some of the best home workout programs to help you stay active during this period.

1. Coach Mag's Resistance Band Workout

   Resistance bands are known as the most diverse of all gym essentials. As an all-in-one tool, it's incredibly cheap and portable, giving you a perfect balance of practicality and convenience. You can use it to build strength, improve your mobility, and even spice up your high-intensity interval training (HIIT).

   With the wide range of exercises you can perform using resistance bands, it's no surprise why fitness enthusiasts are so keen on it. Since your schedule is packed, following Coach Mag's Resistance Band Workout will keep your whole body active for as fast as 15 minutes. Here's a summary of the regimen that you can follow:

   Exercise	Sets and reps
   One Arm Bicep Curl	1 set of 12–15 reps for each side
   Chest Fly	1 set of 12–15 reps
   Front Squat	1 set of 8–15 reps
   Side-Lying Hip Abduction	1 set of 10–12 reps for each side
   Glute Bridge	1 set of 10–15 reps
   Splitter	1 set of 8–10 reps
   Lateral Walk	1 set of 8–10 reps in each direction
   Press-ups	1 set of 5–15 reps
   Squat to Overhead Press	1 set of 8–10 reps

   
   

   Once things start to get too light for you, you can switch it up by adding more sets or resistance. You can also look for different variations of these exercises to take this routine up a notch.

   Note: Take a look at this guide for more resistance bands exercises.

2. Healthline's Calisthenics Circuit

   If you don't have weights at home, calisthenics is your best bet. Most bodyweight exercises don't need any equipment and can be done as long as you have some open space. There are some exceptions like the pull-up, which requires a portable bar, though that can be easily bought at your favorite fitness store.

   Calisthenics programs can be done in different ways, but most beginners usually start with full-body training. Healthline's Calisthenic Circuit is a perfect bodyweight routine to get started. This circuit can be done three to five days a week and requires you to complete the following exercises:

   • 10 Pull-ups
   • 10 Chin-Ups
   • 20 Dips
   • 25 Jump Squats
   • 20 Push-ups
   • 50 Crunches
   • 10 Burpees
   • 30 Seconds of Jump Ropes
     
     

3. Muscle Strength's Dumbbell Only Program

   In case you've been working out for quite some time, you likely have a few pairs of dumbbells at home. Just like resistance bands, dumbbells are another kind of equipment that lets you perform a variety of workouts. From flys to squats, this Dumbbell Only Program by Muscle and Strength can get you in the best shape of your life.

   To easily add the routine in your tight schedule, this program is done thrice weekly. To make sure that each muscle group in your body gets hit, here's what you need to do:

   Day 1

   Exercise	Sets and reps
   Dumbbell Squats	3 sets of 10
   Dumbbell Stiff-Legged Deadlift	3 sets of 10
   Bent-Over Dumbbell Row	3 sets of 10
   Dumbbell Bench Press	3 sets of 10
   Lateral Raises	2 sets of 8
   Standing Dumbbell Curl	2 sets of 8
   Lying Dumbbell Extension	2 sets of 8

   
   

   Day 2

   Exercise	Sets and reps
   Dumbbell Lunge	3 sets of 10
   Dumbbell Hamstring Curl	3 sets of 10
   Dumbbell Deadlift	3 sets of 10
   Dumbbell Military Press	3 sets of 10
   Dumbbell Flys	2 sets of 8
   Hammer Curl	2 sets of 8
   Seated Dumbbell Extension	2 sets of 8

   
   

   Day 3

   Exercise	Sets and reps
   Dumbbell Step-Up	3 sets of 10
   Dumbbell Stiff-Legged Deadlift	3 sets of 10
   One Arm Dumbbell Row	3 sets of 10
   Reverse Grip Dumbbell Press	3 sets of 10
   Dumbbell Rear Delt Fly	2 sets of 8
   Zottman Curl	2 sets of 8
   Close Grip Dumbbell Press	2 sets of 8

   
   

   If you decide to follow through with this routine, you should spend the first week experimenting with weights. Starting with a heavy load can make you too tired to finish the program and cause muscle imbalances. At the same time, the program also recommends that you do cardio and core exercises during your rest days.

4. Reddit's Minimalist Routine

   Reddit's Minimalist Routine is perfect for beginners. If your goal is to get your body up and moving, this program is filled with simple exercises that will get you feeling better in an instant. This workout regimen can be easily sneaked into your day, making it the best option for work from home professionals.

   The program requires you to do 2−6 circuits of the following exercises:

   • Walking Lunges
   • Push-ups
   • Rows
   • Shoulder Taps
      

   Each exercise you perform should be one to two reps short of failure, meaning you should stop doing reps before muscles start to burn. If you can do a maximum of 10 reps, you should stop at around eight to complete the program. If things feel too easy for you, you can try adding additional exercises or experiment with other variations.

   Once you complete the mentioned exercises, it counts as one circuit. Make sure that you understand the proper form of each exercise and that the volume of effort is equal. Also, remember to stretch before and after your workout to ensure your safety.

Take Steps Towards a Healthier Life

Regardless of what regimen you choose to follow, always remember to prioritize your recovery. Pairing your routine with adequate rest and a proper diet will pave the way for a long, happy, and comfortable life. If you want to give yourself another layer of protection, you should start looking at wellness plans to secure a better future.

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