Office and Home Fitness Workouts

Don’t have any equipment or only have limited space to work in? Here are some great 30 minute workout ideas that will help you progress no matter what your limitations are whether you don’t have the time to workout at a gym, lack space, don’t have any equipment or don’t have enough money to buy a gym membership or a home gym set up.

Warm-Up

Perform this before every workout – it will help prepare your muscles and mind for the training session (strength, power or endurance), as well as prevent injuries from occurring.

  • Foam Roller for full body OR Stretch Hip Flexor, Stretch Groin, Stretch External Hip Rotators, Stretch Calves and Stretch Pectorals
  • Quadraped Thoracic Mobility x 10 reps
  • Leg Swings front and back x 10 reps
  • Leg Swings side to side x 10 reps
  • Self Ankle Mobilisation x 10 reps
  • Glute Bridges x 10 reps

For more on how to warm-up check out this hub.

Strength Workout

These workouts are based on bodyweight callisthenic strength exercises that will help you get stronger.

Beginner – if you haven’t strength trained before

  • Wall or Chair or Desk Push Ups 3 sets of 10 reps (gradually decrease height of support to ground level – rest 2 minutes between sets)
  • Bodyweight Squats - 4 sets of 20 reps (rest 2 minutes between sets)
  • Front Planks 3 sets for as long as possible (rest 2 minutes between sets)

Intermediate – if you have taken part in strength training for 3 to 6 months

  • Push Ups – 5 sets of as many reps as possible (rest 2-3 minutes between sets)
  • Step Ups – 5 sets of 10 reps per leg (rest 2 minutes between sets)
  • Side Planks – 4 sets for as long as possible (rest 2 minutes between sets)

Advanced – If you have taken part in strength training for more than 6 months

  • Pistol Squat Progressions – 5 sets of 5 reps (rest 2 minutes between sets)
  • One Arm Push-Up Progression OR Handstand or Elevated Feet Push-Ups – 5 sets of 5 reps (rest 2 minutes between sets)
  • Reverse Crunches or Dragon Flag Progression – 4 sets of as many reps as possible (rest 2 minutes between sets)

Power Workout

These workouts are based on plyometric training that will improve your power, which correlates to improved jumping ability and sprinting speed.

Beginner - if you haven't taken part in plyometrics training before

  • Jump Rope - 2 sets for 30 seconds (rest 2 minutes between sets)
  • Ricochet Jumps – 2 sets of 10 reps (rest 2 minutes between sets)
  • Rhythmic Jump Squats – 2 sets of 10 reps (rest 2 minutes between sets)

Intermediate - if you have taken part in plyometrics training for less than 3 months

  • Slalom Jumps – 3 sets of 20 reps (rest 1 minute between sets)
  • 1 Leg Step Up Jumps – 3 sets of 5 reps per leg (rest 2 minutes between sets)
  • 3 Steps + Jump for height – 3 sets of 4 reps (rest 2 minutes between sets)
  • Explosive Chair Push Ups – 3 sets of 5 reps (rest 1 minute between sets)

Advanced - if you have taken part in plyometrics training for 3 months or more

  • 4 star Drill – 4 sets of 5 reps (rest 1 minute between sets)
  • 3 second Pause Squat Jumps or on-Box jumps (onto bench or high stable object that can take weight) – 4 sets of 6 reps (rest 2 minutes between sets)
  • Depth Jumps off a stable chair/bench (between 15 to 20” high) OR – 4 sets of 5 reps (rest 2 minutes between sets)
  • Clap Push Ups – 4 sets of 5 reps (rest 1 minute between sets)

Endurance Workout

These workouts are based on circuits of low intensity body weight calisthenics and plyometric exercises that are performed in a circuit to improve endurance.

Beginner- if you have never taken part in fitness training before

Circuit of:

  • Chair or Wall or Desk Push Ups x 10 reps
  • Squats x 15 reps
  • Star Jumps x 20 reps

Rest upto 1 minute between rounds and repeat 4 to 10 times

Intermediate - if you have never taken part in fitness training for more than 6 months

  • Chair Dips x 10 reps
  • Lunges x 10 per leg
  • Front Plank x 30 seconds
  • Prisoner Squats x 20 reps

Rest upto 1 minute between round and repeat 4 to 10 times

Advanced - if you have never taken part in fitness training for more than 6 months

  • Burpees x10 reps
  • Push Ups x 10 reps
  • Rear Lunges x 10 reps per leg
  • Sprinters Sit-Ups x 20 reps
  • Step Ups x 10 reps per leg

Repeat upto 1 minute between rounds and repeat upto 4 to 10 times

Example Routine

This is an example routine of how you can structure your training.

  • Monday: Strength
  • Tuesday: Endurance
  • Wednesday: Power
  • Thursday: Endurance
  • Friday: Strength or Power
  • Saturday: Rest or Endurance
  • Sunday: Rest

Optional Additional Equipment

Whilst you can complete the above workouts without any specific strength training equipment, there are some pieces of equipment that would add more to your training these are:

  • Iron Gym Upper Body Total Workout Bar(excellent for adding chin ups or pull ups to your strength sessions, as well as support bars that allow you perform dips)
  • Ab Roller (excellent tool for developing core and upper back strength and stability)
  • Heavy Sports Hand Gripper (excellent tool for improving grip strength)

For more equipment ideas for home and office gyms see this link

If you want some tips on what to eat check out my hub on fat loss

If you have access to strength training equipment and want to improve vertical jumping ability and/or power check out my hub on vertical jump training.

If you are unsure of how to perform any of the exercises, please search for them on Google and/or YouTube.

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