Lockdown Home Workout Plan

OK, so we’re back in lockdown. Don’t panic!

Here’s a home workout and nutrition plan to follow

Before we get started, here’s a quick intro to how it will work

Workouts

  • Monday – 30 min walk, HIIT 1
  • Tuesday – 30 min walk, HIIT 2
  • Wednesday – 45 min walk
  • Thursday – 30 min walk, Upper Body Strength
  • Friday – 30 min walk, Chair workout
  • Saturday – 45 min walk
  • Sunday – 45 min walk

There is a 30-45 minute walk every day. This is important because it will help keep the body moving without adding too much stress.

Bonus Challenge: Link your Apple Health (step counter) to Fitbit for a weekly step challenge. Message me for full details.

Nutrition

I highly recommend following a 16:8 intermittent fasting routine. Here is a great guide to it.

In short, it means you will not eat for 16 hours (you’ll sleep 8 of them) and then eat during an 8 hour window each day.

For example, if your last meal is at 8pm your first meal will be 12pm (Midday) the next day.

Here’s how that could look:

Note: The above is just an example of what you could do. Make snacks a piece of fruit rather than chocolate, crisps or energy bars.

A full, free 7-day guide is available here for you to follow.

Workouts

Week 2 follows the same routine as Week 1, which is important to build habits…We just change up the workouts and foods.

If you’re struggling with the daily walks, don’t worry you are not alone. Come join the group I set up on Fitbit to join in with others to make it into a bit of a challenge.

It can be anonymous if you don’t use your real name. Download this Fitbit app and then link it to your Apple Health data. It should sync automatically. Then add me using my email – rob@minimalfit.co.uk

Nutrition

Have you tried IF (Intermittent Fasting) yet? See the guide from Week 1 above if you haven’t.

Put simply, you limit the hours in which you eat each day. Having a reduced eating window means you usually eat less.

For example, if your last meal is at 8pm your first meal will be 12pm (Midday) the next day.

Here’s how that could look:

* This simple idea is to have 6 hard boiled eggs sitting in your fridge so you can snack on them instead of something worse for you. Here are 17 quick and easy ways to eat them so they don’t get too boring.

A full, free 7-day guide is available here for you to follow.

Workouts

Into week 3 now, so let’s take it up a gear…

  • Monday – 30 min walk, Full Body Strength
  • Tuesday – 30 min walk, HIIT 1 (do it twice through)
  • Wednesday – 45 min walk
  • Thursday – 30 min walk, Kettle Bell Workout (Can do it without)
  • Friday – 30 min walk, HIIT 2 (do it twice)
  • Saturday – 45 min walk
  • Sunday – 45 min walk

You’ll notice that the HIIT sessions now need to be done twice through each. So, do it through from the beginning so you warm-up and then on the 2nd time through start from just the actual workout part and skip the warm-up.

The kettle bell workout can be done without a kettle bell so don’t worry if you don’t have one.

Nutrition

Hopefully you’re getting on well with food, but it can be tough when you’re working from home all the time.

My recommendation is to try out Intermittent Fasting if you haven’t already. Details are above in weeks 1 and 2 schedule, with some examples of what to eat and when.

Good luck and let me know how you are getting on!

Workouts

OK, so it’s the last week now. Time to push through to the end, so a little increase in intensity again…

Nutrition

Have a think back over the last few weeks and see how well you think you’ve stuck to any kind of eating regime. Have you tried out intermittent fasting?

If not, maybe now is the time to give it a try?