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How to make your home-workout more challenging

Staying at home and being in shape is difficult for lot of people!

If you find yourself stuck at home it can be easy to let your health and fitness on break. Over the last few months with the emergence of COVID-19, this has become a major problem for people across the globe.

If you have found yourself stuck indoors where you may not have access to any gym at all, there are always things you can do to ensure your training don't get crushed.

Here is a quick workout you can perform in the comfort of your own home with nothing more than yourself, and some books, or sofa/chair that is able to bear your body weight.

1) Push-ups with intension

Regression: No Intention/Knees Down

Reps: 10-20

Tempo: 3 sec hold in the bottom

Rest: 20 seconds


  • Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Bend your elbows and lower your chest to the floor. Push through the palms of your hands to straighten your arms.

Heels Elevated Quad Squat With Band

2) Squats

Regression: No Band

Reps: 10-15

Tempo: 2 sec hold in bottom

Rest: 20 seconds


  • Find a foot stance that feels best for you. Pointing your toes slightly outwards helps some, but keeping them parallel is fine, too. If you’re not sure what’s best, start by putting your feet shoulder-width apart and pointed about 15 degrees outwards.

  • Tense your abs like someone is about to punch you.

  • Look straight ahead and stand tall!

3) Plank:


Duration: 30-90 sec

Rest: 30 seconds


  • Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor. Engage your abdominal muscles, drawing your navel toward your spine.

Complete the above circuit 3-5 times in a row, this will depend on how capable you are. Some people may hit failure on just 2-3 sets, others may still be going strong at 4-5.

Five sets will take you between 30-45min minutes. If you have time after this, get out of your room and perform 15-20 minutes’ worth of interval training. This could be performed by running, skipping, cycling, etc.

Another alternative days you can go for running, cycling for about half and hour to improve your cardio performance. Nevertheless, as with the workout example provided, what they lack in intensity you can make up for with volume, density and frequency. Remember, something is better than nothing and excuses that your hotel didn’t have a gym are simply not good enough

Impact Fitness also provides online training services so you can focus on your work while we will keep you accountable to your fitness journey.

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