How To Train At Home

Being self-quarantined doesn’t mean you have to skip your workout

With closed gyms, canceled workouts and practices, and self-quarantining becoming the norm, it can be easy for both you and your young athlete to fall behind on your workout routines. Now, more than ever, it’s important to stay active, train smart, and have fun. 

No matter if you’re 10, 30, 50, or 70, here are our favorite workouts to do at home. 

Warm-up and Cool-down

A proper warm-up and cool-down may help reduce the risk of injury and improve athletic performance. Every workout should include stretching, a five to 10-minute warm-up, and a five to 10-minute cool-down. 

10 Dynamic Warm-Up Exercises for Youth Athletes

16 Cool-down Exercises You Can Do After Every Workout

HIIT and Circuit Training

The basic principle behind HIIT (High-Intensity Interval Training) is to work out at the highest possible intensity at a maximum heart rate in a short time period. 

In circuit training, you move from one station to the next, alternating between a predefined number of repetitions and breaks, and then a longer break after each set. 

Both forms of training are perfect for at-home training. Here are a few great workouts:

• 21-minute HIIT Workout
• 10-minute Full Body Workout
• 4 No-equipment Workouts

Bodyweight Strength Circuit

Do this circuit three times, with one-minute rest in between each round.

• Squats: 20 reps
• Push-ups: 10 reps (drop to your knees if you need to!)
• Walking lunges: 10 each leg
• Tricep Dips: 20 reps (use a table, ottoman or couch)
• Plank: 30 seconds
• Jumping jacks: 30 reps

Running Workouts

Want to take it up a notch? Try these running workouts, perfect for youth and adult athletes!

Strength and Run Intervals

• 5-minute easy jog
• Run: 1 minute @ moderate pace. This is not a sprint, but it should not be easy. You should be out of breath at the end of the interval.
• Strength: 1 minute squats
• Run: 2 minutes @ moderate pace
• Strength: 1 minute walking lunges
• Run: 3 minutes @ moderate pace
• Strength: 1 minute donkey kicks
• Run: 4 minutes @ moderate pace
• Strength: 1 minute tricep dips
• Run: 5 minutes @ moderate pace
• Strength: 1 minute push-ups
• 5-minute easy jog

15-minute Interval Run

• 5 min easy run/light jog (This should be about 10-20% of your max effort)
• 6 x 30 sec intense (90% of your max) with 30-sec rest in between. Keep moving during your rest to avoid creating that heavy feeling in your legs. 
• 4 min easy run/light jog
  *More advanced athletes can repeat 2-3 times.

45-minute Progression Run

A progression run starts out slow and increases in speed to the finish. 

• 15 minutes easy pace
• 15 minutes at 50% max
• 15 minutes at 80% max

More Workouts

Here are some great resources to check out for more workouts:

• Best Workouts You Can Do At Home
• 17 Best Home Workouts
• Top 6 At-home Workouts

Get Digital

Missing instructor-led classes? Peloton is now offering new app subscribers a 90-day trial, rather than 30 days. You don’t have to own a Peloton Tread or Bike to participate. Enjoy yoga, outdoor instructor-led runs, HIIT, stretching, core, strength training, and more. No equipment necessary! For a complete list of free and reduced-price streaming workouts, check out Good Morning America’s blog post.

This post is designed for educational purposes only. Consult your physician or other health care professional before starting any fitness program to determine if it is right for your needs. 

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