Home Workout Program With Equipment
Tabatha Pasqua
Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Our team of certified personal trainers, CrossFit athletes, weightlifting coaches, and fitness enthusiasts have tested more than 20 of the best online workout programs to point you in the right direction. We personally use these programs and then rate them on aspects such as:
As a certified personal trainer and expert product reviewer, I tend to be tough on online workout programs but I could find very few faults with the Caliber Strength Training App. What I love about it is it stresses fitness fundamentals such as progressive overload, energy balance, flexible nutrition, and the importance of rest periods.
My individualized workout plan was uploaded to the app just minutes after my initial 30-minute consultation with my coach, who responded promptly every time I messaged her. She was also able to track my workout progress through the app and my Apple Watch, which she used to give me feedback during our weekly check-ins.
Sure, I could download a different app and do a random 20-minute workout each day, but will I really get anywhere? NCFIT lays out everything you need from warm-up to cool-down so you can maximize your workout time and make good progress without spending too much time in the gym.
If you want to follow what a fitness champ follows, follow PRVN. This programming is led by coach Shane Orr and Tia-Claire Toomey, five-time CrossFit Games champion. PRVN60 is intended for the everyday athlete, while PRVN remote coaching is reserved for competitive CrossFit Athletes. With PRVN60, you get strength training, skill work, and conditioning packaged neatly into a one-hour workout.
Pen and Paper offers nearly 40 different strength-focused training programs, some generalized and some specialized for a goal, activity, or muscle group. You can filter plans by training frequency, upper or lower body, limited equipment, or fitness level.
Starting Strength is a book about training methodology written by Mark Rippetoe, who is perhaps one of the most well-known strength coaches in America. Many fitness coaches use the Starting Strength method and you can be matched to one of these coaches through the Starting Strength website. Starting Strength is a long-term systematic type of programming that follows several macrocycles and mesocycles with a focus on barbell training.
RP, short for Renaissance Periodization, is one of the original functional fitness online workout programs. With RP, you can choose to work with a remote coach or simply buy a customizable training template. With the custom templates, you choose your number of training days per week and which muscle groups you want to focus on.
Mountain Tactical Institute designs online workout programs for tactical professionals and outdoor athletes. There are programs specific for law enforcement, fire and rescue, military, and mountain, which includes climbing, snow, wilderness professional, mountain guide, and more. All Mountain Tactical Institute plans include strength, conditioning, and mobility aspects relative to the goal at hand.
We also polled our community to see what online workout programs they use and considered those results in our research. Finally, we collaborated among team members at Garage Gym Reviews to choose the best online workout programs you see in this guide.
One important factor we evaluated is accountability. Does the program offer ways to keep you on track? Each program received a score from 1 to 5 in this area based on workout reminders, motivating coaches, and interaction with trainers.
There are so many at-home workout programs, in fact, that it can get daunting trying to pick the best one for you. While you might've heard your friends or coworkers sing the praises of their own go-to program, like Tone It Up or Insanity, deciding on the best home workout programs for you is a personal choice based on your lifestyle and your goals.
It's also key to listen to your body, especially when it comes to programs with high-intensity workouts. Rest when you need to, don't push through pain, and choose a program that suits your fitness level. (For example, if fitness is new to you, jumping right into P90X probably won't feel very encouraging or enjoyable.)
To help you make the best home workout program choice for you, we took a look at some of the most popular plans out there to, first, make sure the workouts were legit and reasonably programmed and, second, to break down what you can expect from each. Here's the deal with 13 of the most popular home workout programs out there.
Created by Joel Freeman and Jericho McMatthews, Core de Force is an at-home cardio program that incorporates boxing, kickboxing, and Muay Thai combinations, bodyweight moves, and other boosts of cardio. It's abs-focused too, since boxing workouts require your core to help with rotation and keep you stable with every jab and hook.
While you can purchase (and do) Fit Girl's Guide 28-Day Jumpstart package at any time, this is a unique workout program because you're encouraged to jump in on scheduled monthly challenges and get involved on Instagram so you can connect with and support other people during the challenge. There's no equipment required for the 30-minute workouts, and they incorporate both cardio and strength training. There are four weeks of workouts listed out in the 28-Day Jumpstart, and each exercise has an illustrated explanation of how to do it with proper form.
You don't have to be in "extreme" shape to try this program according to Beachbody (the distributor of the workout), but fair warning: Insanity is a challenging program. Created by Shaun T., it includes 10 conditioning workouts that are about 30 to 60 minutes each, and you do them six days per week.
Each workout includes cardio and plyometric drills with intervals of strength, power, resistance, and core training, and the method is built around long periods of maximum-intensity effort with short rest periods built in. There's no equipment required, and it also comes with a nutrition guide.
Katie Dunlop's Hot Body Sweat Guide is a step beyond her Love Sweat Fitness platform (where people can find free workout resources and build community, on the website or on Instagram). This eight-week program is filled with straightforward and fun workouts that focus on cardio and strength (specifically, your arms, legs, abs, and butt).
The e-book contains eight weeks of workouts for all levels that are under 30 minutes each, no equipment required. The program also includes an exercise encyclopedia so you can reference how to do each move with proper form, along with a warm-up and stretching guide and bonus workouts.
Blogilates founder Cassey Ho incorporated the core-strengthening elements of her POP Pilates method with high-intensity interval training to create PIIT28 (which stands for Pilates Intense Interval Training). There are six workouts per week, and in each 28-minute (and 40 seconds) workout, you'll go through seven different exercises for 45 seconds each, resting for 15 seconds in between. Then you repeat that set three times. As for the exercises themselves, they switch off between cardio exercises and Pilates moves.
The program comes with 17 guided workout videos and an e-book, which includes printable versions of the workouts, a workout calendar, a guide to warm-ups and proper form for each exercise, and a reps sheet so you can track progress.
Created by Chalene Johnson, what sets PiYo apart from other workout programs is that it's low-impact, so it can be a good choice for people with joint issues. (Also, the no-jumping thing is great if you have downstairs neighbors.) Plus, there's no equipment required.
The workouts combine the strengthening elements of Pilates with the flexibility-enhancing benefits of yoga, and the moves are done at a nonstop, fluid pace to get your heart rate up. (So there's no holding yoga poses for long periods of time.) The program includes seven workouts, a 60-day workout calendar, and an eating plan.
There are a few pieces of equipment required: Namely, a set of dumbbells or lightweight resistance bands, plus a chin-up bar that you can put in a doorway. The program comes with 12 workouts, as well as a nutrition plan and a workout calendar.
There's also a weekly workout calendar that incorporates additional workouts from the Studio Tone It Up app, which costs $15 a month. And there's no shortage of variety. Types of workouts include HIIT, total-body strength, cardio, and routines geared toward certain areas, like arms, abs, or glutes. There are also workouts inspired by boxing, barre, yoga, and more. The workouts range in length, and while some are bodyweight only, others require equipment such as an exercise ball, sliders, resistance bands, and dumbbells.
New to the gym and feeling nervous about your first few visits? Having a solid workout plan in place can help to alleviate gymtimidation as you know what to do and how to do it. And if one piece of equipment is busy, you can always move on to the next exercise and circle back.
If you feel anxious about going to the gym or self-conscious about exercising in front of other people, home workouts are a good alternative option. You can exercise with privacy in the comfort of a familiar space and don't need to wait your turn to use gym equipment.
If you work remotely or otherwise spend a lot of time at home, home workouts are highly convenient. You can simply hop from your computer to your designated workout space after logging off for the day.
Before exercising at home or buying any home workout equipment, set aside some space for working out. The space can be anywhere from your bedroom to the basement, but it should motivate you to exercise rather than making it feel like a chore.
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