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3 Simple At-Home Workouts

Whether you prefer working out at home, or you are in a situation where you have to (such as COVID-19), the simplest at-home workouts involve just your bodyweight. Many people think that they have to have a bunch of fancy gym equipment like at the gym to get a workout that will be worth their time, but this is simply not true. Even with just simple equipment that is easily ordered online, such as a jump rope, you can get in a great workout at your convenience.

World Changing Fitness offers the best virtual training programs for at-home workouts. We make it super simple to join. Simply choose your workout plan, and sign up online. After that, an initial coaching session will be set up so that we can learn about you and your fitness goals. Then, you'll get started, making your way with patience towards your fitness goals. We not only offer customized fitness plans for you, but we also offer nutritional advice and meal plans as well. We offer various levels so you can join where you are most comfortable and then as you progress, change levels as needed. Below, we'll offer up some simple at-home workouts for you to try. Contact us to get started today!


Circuit Training

Circuit training is a great way to get your heart rate up, burn some serious calories, build strength, and not get bored. These at-home workouts are super simple to create, and you can use them to play off how you're feeling that day. If you need a recovery workout, you can go super light or focus on cardio, or you can program a strength day. Whatever will trip your trigger. The steps to creating circuit training at-home workouts are as follows:

  1. Choose 3 or 4 movements you want to do.

  2. Set either a certain amount of time to do them, or set a certain number of reps.

  3. Repeat the circuit either for a number of rounds or for a certain amount of time.

One of World Changing Fitness's favorite at-home workouts include: sit ups, push ups, and jumping rope. This is a great way to burn some serious calories and get fit. Other movements to consider are lunges, plant holds, squats, and so much more.

Core Workouts

Working your core is super important since you use it for many everyday activities. Plus, having a strong core translates into having a strong body all around. The moves below you'll want to do for one minute, rest 30 seconds, and then move onto the next movement. You can repeat this workout for as long as you want or do a few rounds. The workout can go in this order, or feel free to mix them around or pick a handful instead:

  • Plank hold

  • Push up

  • Plank tap

  • Bicycles

  • Plank to Downward Dog

  • Lateral Plank Walk

  • Boat Pose

  • Crunches

As you get older, your core strength will help prevent falls, support your body, and improve your balance. They also help to tone your abs. A strong core makes it easier to do everyday activities around your home, such as pick up heavy items and reach for the top shelf in the pantry. If you're looking to burn abdominal fat, throw in a run here as well.

Cardio Training

Running is one of the best workouts to lose fat fast. It raises your heart rate into the peak zones, burning a ton of calories quickly. Any activity, whether you choose swimming, rowing, jumping rope, or more that raises your heart rate and keeps it high will help you to lose weight, build endurance, and build strength. You'll improve your heart health, lower your blood pressure, and help regulate your blood sugar levels. You may notice a decrease in asthma symptoms, better sleep at night, and a reduction in chronic pain. There are so many benefits to cardiovascular training that most people should be engaging in it in some form or another. Adding in cardio training is easy for at-home workouts because you don't need any extra equipment. Some of our favorites include:

  • Running

  • Brisk walking

  • Bicycling

  • Playing sports, such as basketball

  • Swimming


World-Changing Fitness wants to help you achieve results the right way. Our mission is to help change the world one person at a time by helping you achieve meaningful results. When you feel better about yourself, you will portray that to others and in everything you do. We offer virtual training programs so that you can work out at-home when it's convenient for you. We understand that you lead a busy life and that it can be hard to find time for yourself. We've made our home fitness program customized to you. We offer the best virtual trainers who will help you get fast, positive fitness results. We offer a reward system for your hard work, as well as achievable goals. We also offer an exclusive community that you can plug into for support.

In order to see if our at-home fitness program is for you, we offer a free two-week trial. Here, you will have access to our WCF app, two weeks of sample exercise programming, and a personal virtual coaching session program. This will give you a good idea of if our online trainer will work for you. Your health is too important to put off any longer. Join our virtual coaching online today!

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