Stuck at home? Don’t let closed doors at the gym throw you off track. Take on this 14-Day At-Home Workout Challenge to keeping working this towards your goals.

There’s no reason to let anything get in the way of your fitness and health goals. Find ways to fit movement into your day – I promise you will feel better staying on track!

This 2 week workout challenge is designed to hit every muscle group in your body. Total body workouts will have you building muscle and torching max calories everyday, while still giving you time to recover.

Here’s how it works:

• Check out your schedule below – block off time each day for the next 14 days to knock out your workout and stay active!

• Create space at home that is dedicated to your workouts. You don’t need much. A mat (or towel), and a few dumbbells (or water bottles, gallon jugs, and paint cans will do!) is enough to get a great total body workout.
  
• Get your sweat on!

What to Expect

Each week you’ll complete 3, Total Body Strength Training workouts, 2 HIIT workouts, and 1 steady state cardio session and 1 stretch/mobility workout.

Total Body Strength Training

Aka resistance training, applies weight against your muscles to force them to adapt, get stronger and grow. It increases lean muscle mass and reduces total body fat, leaving you with stronger, more powerful and defined muscles.

HIIT

HIIT (high intensity interval training), is all about short intervals of explosive movement. Workouts aren’t particularly long, but you’ll be sweating at the end (promise). HIIT fits nicely into this challenge because it boosts fat burn without compromising muscle.

Steady State Cardio

These types of workouts (a long run, elliptical session or row workout), raises your heart rate above resting level and keeps it there for a long period of time. It might not feel as hard as a HIIT workout, but not every workout needs to leave you gasping for air. Steady State Cardio offers a myriad of health benefits and is included here to help your muscles recover in between intensive workouts.

Mobility

The oft ignored Unsung Hero of all workout programs. Whether your goal is to squat heavier, run longer or move through life pain-free, mobility work is a key player.

14-DAY AT-HOME WORKOUT CHALLENGE

Warm up

Always spend 5-10 minutes warming up your muscles before you jump into a workout. 2-3 minutes of light cardio (jump rope, jog in place), followed by active stretching and foam rolling is the best way to prep your body to train and reduce your risk of injury.

Cool down

It’s not the most glamorous part of your workout, but your post-workout cool down is important to jump start recovery. Spend a few minutes after your working sets stretching, foam rolling and letting your heart rate return to normal before you move on with your day.

From portion tracking worksheets to workout journals and my fav healthy eating grocery list…get access to an ever-expanding list of fitness and health tools in my Private Resources Page. These resources can help you during this AT-HOME WORKOUT CHALLENGE and beyond.

Week 1

Total Body Workouts

Rep range: 10-12
Sets: 3
Rest: 30-60 seconds
*Don’t rush through your reps. It’s more important to focus on good form and time under tension than it is to blast through your workout at top speed.

HIIT

This week, complete 3 rounds of each HIIT workout. Rest as little as possible between exercises, and 1-2 minutes between rounds. Record how many rounds you finish.

Steady State Cardio

This week, spend 30 minutes doing cardio at a moderate intensity (light jog or bike ride, or if you happen to have an elliptical or rowing machine at home that will work too).

You should be able to hold a conversation but still feel challenged.

Mobility

Move through each exercise, holding for 20 seconds. Repeat circuit 5 times for a total of 15 minutes.

Week 2

Total Body Workouts

Rep range: 15-20
Sets: 3
Rest: 30-45 seconds
*Don’t rush through your reps. It’s more important to focus on good form and time under tension than it is to blast through your workout at top speed.

HIIT

This week, complete 4 rounds of each HIIT workout. Rest as little as possible between exercises, and 1-2 minutes between rounds. Record how many rounds you finish.

Steady State Cardio

This week, spend 40 minutes doing cardio at a moderate intensity (light jog or bike ride, or if you happen to have an elliptical or rowing machine at home that will work too).

You should be able to hold a conversation but still feel challenged.

Mobility

Move through each exercise, holding for 30 seconds. Repeat circuit 5 times for a total of 22.5 minutes.

Workouts

Supersets: Complete 1 set of each exercise in the superset, with no rest in between. Rest only after 1 round of both exercises is done.

I use a free app called IntervalTimer to set up my intervals workouts. It’s the easiest way I’ve found to move through timed sets without having to get up and restart a timer!

Your first time through this Mobility Workout might require a bit more time to figure out the flow but once you get it, you should be able to move seamlessly from one hold to the next.