The same principle applies at home as it does in the gym: in order to build muscle, you need to ensure progressive overload. Nicoll walks through his certified approach. “Perform exercises slowly to increase time under tension or add more repetitions and sets. Aim for 3-4 sets of 8-12 repetitions for each exercise, working each muscle group 2-3 times per week.” And of course, don’t forget your rest days to allow for recovery.
Here’s exactly how to target each muscle group:
Upper body
Press-ups should be a grail in your home workout repertoire, as they work your shoulders, chest and triceps. Nicoll advises: “Begin with standard press-ups, and as you gain strength, progress to more challenging variations such as incline press-ups (feet elevated) or diamond press-ups (hands closer together) to shift focus to the triceps.”
Back
“Use a sturdy surface like a table or a towel anchored in a doorframe for inverted rows,” says Nicoll. “If you have resistance bands, include band pull-aparts or rows to target the upper back and shoulders.”
Abs
Penny Weston, fitness expert and founder of MADE also praises the utility of resistance bands: “They’re quick and simple to use and take up no space at home. You can target almost every body part as resistance band exercises make your muscles work harder to stabilise and perform the exercise.” She recommends these ab exercises for a killer burn: Russian twists, lateral raises and bicycle crunches.
Make the most of your surroundings
By definition, we should probably say that home doesn’t just mean working out in the confines of your living room or (God forbid) bedroom. Step outside and take your workouts to somewhere naturally stimulating, like your local park, woodland area or beach. “The key is to adapt your routine to leverage the strengths of your environment, wherever you are,” says Nicoll. So, if you’re based in the countryside, it’s all about being game for innovation.
“In the countryside, access to open spaces provides opportunities for outdoor activities like running, hiking and cycling,” says Nicoll. “You can utilise natural features like hills or logs for strength and cardio exercises, plus plenty of fresh air and tranquility can enhance your mental wellbeing.”
Don’t overlook walking, either, says boxing coach Rav Gill from Knockout Performance: “Walking is one of the best calorie burners there is. A one hour brisk walk can burn anywhere from 300 to 500 calories – not to mention the mental benefits of switching off and having time to oneself.” For an extra challenge (not for the faint-hearted), Gill recommends rucking – an army training exercise which involves going on a long walk with a heavy rucksack. “It really works the core and upper body. Start off with a light weight (around 5-10kg) and gradually increase the weight.”
What is the best home workout?
There is no definitive ‘best’ home workout, as it depends on a range of factors such as your body type, age, activity levels, goals, available space and equipment to hand. A pretty safe bet, though, is the below workout from Dr Kianoush Missaghi, training specialist at Freeletics.
Two-by-two metres is all you need for this equipment-free, full-body workout adaptable to any fitness level. Aim for five rounds of the following, allowing little rest between sets:
10 x burpees
20 x high knees
10 x push-ups
20 x split lunges
20 x crunches
Your core will be challenged through burpee and push-up exercises, while the explosive high knees and split lunges will take care of developing your power and speed endurance. Your cardio system won’t have much time to rest, so your heart will have to work hard, too. Finally, by working at maximum output for nine to 15 minutes, you’ll keep your heart rate up for maximum calorie burn.