If you’re no longer seeing results from your at-home training, apply these helpful tips to keep making progress and improve your results.
There are many ways to take your home-based lockdown training to the next level if your routine is feeling a little stale.
It doesn’t matter if you rely on bodyweight training or have a few tools at your disposal, these tips are universally applicable.
Your options are:
Boost your workout intensity.
Increase your volume.
Add some (or more) resistance.
Consider a combination.
There a few ways to boost your workout intensity. The most straightforward option is to reduce your rest intervals between sets.
Supersetting is another great way to increase your workout intensity. This entails performing two exercises by performing them back to back without resting
If that’s not enough, try a circuit of 3 or more exercises done consecutively. Only rest once the entire circuit is done. Giant sets and multi-exercise complexes are more advanced and highly effective options.
The best way to set up a superset, circuit or complex is to combine demanding metabolic conditioning movements like burpees or jump lunges with full-body or multi-joint compound exercises like squats or push-ups.
You can also pair lower body with upper body exercises, group opposing muscle groups into supersets (known as antagonist training), or combine dissimilar movements, like explosive plyometric moves with core exercises.
A great way to constantly up the intensity is to time your workouts and aim to finish each subsequent session in less time. These benchmark workouts are also a great way to gauge how your fitness and strength are improving.
Some trainers refer to this as increasing your ‘training density’ – doing more work in the same or less time. These training structures burn more calories, improve endurance and condition your muscles.
Turn up the volume
There are two fundamental ways to increase your training volume – increase the time you spend training or perform a greater workload (basically, more sets and/or reps).
Increasing your workout time is simple. Progressively increase your workout session by 5 minutes every few days or weekly. Keep the same structure you currently use but add more exercises or activities like walking, running or skipping.
Increasing your workload can also take different forms. The training density approach also applies here, but rather than performing more work in less time, aim to perform more work over increasingly longer sessions. This can be as simple as adding more reps to each set or more sets.
A drop set is a great technique for boosting your training volume. Perform each bodyweight or resistance exercise in your training plan to failure. Take your usual rest between sets – 30-60 seconds – then try to get as close to the first set as possible. Keep doing that for your typical set structure, or for as long as you can. That’s a sure-fire way to kick you out of your training rut and reignite your gains.
There are also endless options to transform your home workouts with simple items around the house or with cost-effective training equipment, like the Living Fit range available at your local Dis-Chem store or online.
Include these items in your current programme to add resistance to your existing exercises. Otherwise, download one of our home workout training plans for something new, fresh and challenging.
You can also take your bodyweight training to the next level with calisthenics. This form of gymnastic-type training is intense. Calisthenics blasts calories, builds strength, enhances mobility and flexibility, and improves core stability, and will help you become a master of body control.
Ideally, you’ll need a bar or access to an outdoor training rig but you can also do numerous floor-based calisthenic exercises. By taking your workout to the floor or bar, gravity will become your main form of resistance. Pull-ups, toes-to-bar, L-sit hangs, flags, planches, pistol squats, handstands and more await in the exciting world of calisthenics.
A great aspect of calisthenics is that you can perform these sessions just about anywhere, from your home to parks, urban areas, or purpose-built facilities. And anything can serve as your exercise tool, from the floor, benches, bicycle stands and trees to fences, playgrounds, bars and poles.
Add in other dynamic, static and combination movements along with more advanced gymnastic-type exercises and even elements of Parkour for an experience that will work your entire body as an integrated system.