The Stay At Home, Get Ripped, Total Body Workout Routine

Build muscle and maintain your gains at home.

Our 13 Most Popular Home Workouts
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  • Skill level

    Beginner

  • Duration

    2 Weeks

  • Days per week

    6

  • Type

    Bodyweight, Cardio, Plyometric, Strength Training

  • Skill level

    Beginner

  • Duration

    2 Weeks

  • Days per week

    6

  • Type

    Bodyweight, Cardio, Plyometric, Strength Training

From prospective clients to strangers on airplanes and vacationers at resorts, I’ve heard every excuse imaginable as to why people’s can’t make it to the gym: “I don’t have time to get to the gym” or “I’m social distancing myself,” “the coronavirus shutdown my gym.” I’ve even heard, “I’m going to work from home, lose 10 pounds, and then when all of this blows over, start going to the gym.” Stop the excuses, get some equipment, and work out at home!

Dumbbells should be the first acquisition. Whether it’s 10 to 35 pounds, up to 50, or a set of adjustables—that’s a good start. Next, find a quality jump rope that’s yours and only yours. Add a medicine ball, a utility bench, and, if you can swing it, a barbell with 150 pounds of free weights. And don’t get gouged paying retail—do your research. (Wallapop and Letgo are two apps that can lead you to deals on used equipment. And don’t forget about Craigslist and eBay.)

Don’t tell me you can’t afford it. Skip a couple of Saturday nights out with the boys, which according to most health agencies you should be doing anyway, and say no to poker, golf, fishing, and happy hour for two weeks. Ante up for your body.

Then put that equipment to good use by following this two-week at-home workout program. You’ll see results because your training will involve big-boy, full-body exercises with weights. There are intense intervals thoughtfully and scientifically sprinkled throughout to help you start knocking off body fat. There are hypertrophy exercises, strength exercises, and power exercises—but no exercises in futility. There’s running, jumping, calisthenics, and core work. And all of this can be done in the comfort of your own home gym, lunkhead-free.

Now check your excuses at your front door and go after it!

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The Plan

  • Skill level

    Beginner

  • Duration

    2 Weeks

  • Days per week

    6

  • Type

    Bodyweight, Cardio, Plyometric, Strength Training

Week 1
  • Day 1

    Monday

    60 min

    9

    Yes

    Monday

    Warmup: 5 minutes of any cardio activity, then jump rope x 100 skips

  • Day 2

    Tuesday

    45 min.

    8

    Yes

    Tuesday

    Warmup: 10 minutes of any cardio activity

  • Day 3

    Wednesday

    60 min.

    7

    No

    Wednesday

    Warmup: 10 minutes of any cardio activity, and then jump rope x 200 skips

  • Day 4

    REST DAY

    --

    --

    No

    REST DAY

  • Day 5

    Friday

    60 min.

    9

    Yes

    Friday

    Repeat day one, but do the exercise cluster three times through and add 5 minutes of cardio.Warmup: 10 minutes of any cardio activity.

  • Day 6

    Saturday

    60 min.

    8

    Yes

    Saturday

    Repeat Day Two but do the exercise cluster four times through and add 10 minutes of cardio after the cluster.Warmup: 5 minutes of any cardio activity, then jump rope x 100 skips.

  • Day 7

    Sunday

    --

    --

    No

    Sunday

    Take a 45-minute walk outside regardless of the weather. Dress accordingly.

Week 2
  • Day 1

    Monday

    60 min.

    8

    Yes

    Monday

    Warmup: 10 minutes of any cardio activity: 1 minute easy, 30 seconds hard (sprinting), 30 seconds easy, 30 seconds hard, 1 minute easy, 30 seconds hard, 30 seconds easy, 30 seconds hard, and so on until you reach the 10-minute mark.

  • Day 2

    Tuesday

    60 min.

    6

    Yes

    Tuesday

    Warmup: 15 minutes of any cardio activity: 1 minute easy, 15 seconds hard (sprinting), 30 seconds easy, 15 seconds hard, 1 minute easy, 15 seconds hard, 30 seconds easy, 15 seconds hard, and so on until the 15 minutes are up.

  • Day 3

    Wednesday

    60 min.

    5

    Yes

    Wednesday

    Warmup: 5 minutes of any cardio activity, then jump rope x 500 skips.

  • Day 4

    REST DAY

    --

    --

    No

    REST DAY

  • Day 5

    Friday

    60 min.

    8

    Yes

    Friday

    Repeat day one but do the exercise cluster three times through and add 10 minutes to the cardio and 100 skips to the jump rope after each round.Warmup: 10 minutes of any cardio activity: 1 minute easy, 30 seconds hard (sprinting), 30 seconds easy, 30 seconds hard, 1 minute easy, 30 seconds hard, 30 seconds easy, 30 seconds hard, and so on until you reach the 10-minute mark.

  • Day 6

    Saturday

    60 min.

    6

    Yes

    Saturday

    Repeat day two but do the exercise cluster four times through and add 10 minutes to the cardio after each round.Warmup: 15 minutes of any cardio activity: 1 minute easy, 15 seconds hard (sprinting), 30 seconds easy, 15 seconds hard, 1 minute easy, 15 seconds hard, 30 seconds easy, 15 seconds hard, and so on until the 15 minutes are up.

  • Day 7

    Sunday

    --

    --

    No

    Sunday

    Take a 55-minute walk outside, regardless of the weather. Dress accordingly.