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Sculpt Your Summer Body, Inside

Your favorite gym is closed, and you’ve been urged to stay inside for now – in order to keep everyone safe and healthy. However, social distancing doesn’t mean sacrificing on your goals. It means improvising in order to make the most of your at-home workouts. We’ve included some starting points, but there’s no shortage of indoor options to explore while you keep working on that summer body!
MuscleTech Staff
MuscleTech Staff
Man performing ab workouts

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Your favorite gym is closed, and you’ve been urged to stay inside for now – in order to keep everyone safe and healthy. However, social distancing doesn’t mean sacrificing on your goals. It means improvising in order to make the most of your at-home workouts. We’ve included some starting points, but there’s no shortage of indoor options to explore while you keep working on that summer body!

You can’t go out with your buddies, but it doesn’t mean that you can’t work out with them. All it takes is a text or video call to ignite a little competition. If you prefer to work solo, a quick search will help you find the perfect at-home fitness challenge. The frequency is up to you!

Challenge accepted

You can’t go out with your buddies, but it doesn’t mean that you can’t work out with them. All it takes is a text or video call to ignite a little competition. If you prefer to work solo, a quick search will help you find the perfect at-home fitness challenge. The frequency is up to you!

Treadmill

Missing the track? Here’s a great HIIT workout to try if you have a treadmill at home. Keep chasing those goals and your runner’s high!

  • Warm Up – 3 minutes
  • Sprint for 30 seconds.
  • Active Recovery – 90 seconds
  • Repeat six more times, then sprint for 30 more seconds.
  • Active Recovery – 2.5 minutes

Stationary bike

Right now, it’s the next best thing to taking your wheels outside. If you can, take a seat and try the workout below to push yourself even harder.

ActionSpeedDirectionDuration
Warm Up80 RPMStay seated.4 minutes
Increase Resistance70 to 80 RPMAlternate seated/standing every minute.4 minutes
Decrease Resistance95 RPMSit down.2 minutes
Stand Up100 RPMStay standing.2 minutes
Increase Resistance50 to 70 RPMSit down. Increase every 30 seconds.2 minutes
Decrease Resistance95 RPMSit down.1 minute
Increase Resistance70 to 80 RPMAlternate seated/standing every minute.4 minutes
Decrease Resistance85 to 100 RPMSit down.1 minute
Increase Resistance50 to 70 RPMSit down. Increase every 30 seconds.4 minutes
Decrease Resistance95 RPMSit down.2 minutes
Stand Up100 RPMStay standing.2 minutes
Cool Down80 RPMSit down. Decrease resistance.2 minutes

Circuit training

Be sure to switch it up occasionally and pay attention to new muscle groups. Not only will it keep you interested, but it’ll also help you discover new ways to move your body for the results you want. You can start with the below example or create your own as you go.

Jog on the Spot – 1 minuteRest 30 seconds.
Lunges – 1 minuteRest 30 seconds.
Squats of Your Choice – 1 minuteRest 30 seconds.
Mountain Climbers – 1 minuteRest 30 seconds.
Scissor Jumps – 1 minuteRest 30 seconds.
Plank of Your Choice – 1 minuteRest 30 seconds.

Repeat three times. If desired, incorporate any weights you have at home.

Hit the bag

There’s no need for a partner if you’ve got a punching bag around. Boxing is a great way to get a full-body workout and relieve stress. It’ll also teach you to stay alert, keep balance and maintain strong posture. Below is a great 20-minute workout that you can do at home.

Warm Up Combinations Using Half Your Power – 6 minutesRest for 60 seconds.
Full-Speed Combinations – 20 secondsRest for 10 seconds.
Repeat 8 times. It’s important to keep moving, even while you rest.If you want more, rest for three minutes, then repeat.

Meal prep

This might already be common knowledge, but it’s important now more than ever. Find a convenient recipe that best suits your goals and get to it! Take advantage of the time and make enough meals for a few days, a whole week, or maybe even a bit extra. If you have enough, stick a few in the freezer for the future.