Your Space, Your Workout

12 Mar

I am absolutely loving the home workout movement!

When I’m not traveling, I always make time to go to the gym or hit a class – it is my ‘me’ time and my way of cooling down after a stressful day.But when I am on the road, which is at least 4 of my workouts every two weeks, I’ve found that going to the gym is not always an option. Most hotels nowadays have some sort of small gym but it always seems like all the machines are taken or they just have a bike and elliptical (old school elliptical might I add). Even if there is a gym, my time is so limited and I never have time to get in a full hour. Don’t get me wrong, the first thing I make sure my hotel has is a gym but these workouts are a life saver!

I was first introduced to the idea of home workouts about two years ago when I found the most amazing site – (note – this site has changed dramatically, now called the Daily Hiit, and I no longer use it). BodyRock introduced me to exercises that can be done at home (with hardly any equipment) and complete workouts in less than 15 minutes. Most of the workouts are built upon the foundation of interval training – bursts of high intensity that noticeably burn fat and reshape the body. I’ve taken the basics of these workouts and transformed them into my own – workouts that I can do in my living room, in a hotel room, outside in a part or if I want, in the gym. The best part of these workouts is that you can make them as intense as you want – repeat the set another time (or two, or five), add dumbbells, do 10 minutes of abs after, follow the workout with cardio.

Here’s one of my workouts (you can tailor it however you want) …

Home Workout 101

Time – 40 minutes

What you need:

  • Jump rope
  • 10 lb. dumbbells

WARM-UP: 10 minutes

  • Jump Rope


45 sec. on + 15 sec. rest

Repeat 3x

1. Squats w/ 10 lb. dumbbell

2. Push-ups

3. Alternating, Jump Lunges

4. Chair Tricep Dip

5. 10 Mountain Climbers + 10 Alternating, Knee to Elbow in Plank Position

6. Burpees (Jump Squat to Plank + Push-up, repeat)

7. Alternating, Side Lunges w/ dumbbells

8. Push-up Row w/ dumbbell (25 sec. each arm)

9. Bicycle Twist (abs)

10. Straight-leg Dead-lift + Row

COOL DOWN: 5 minutes

  • Stretch

For more great workout ideas and/or exercises, check out BodyRock’s old site.

Go to ALL WORKOUTS – OLD WORKOUTS (BODYROCK) and search through their archives (again, I am not a fan of the new site or content).

Get it!


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