Are you someone that wants to workout at home, is often travelling and doesn’t always have access to a gym, or both? Then the workout programs linked at the bottom of this post will help you.

You can use the workout programs below to achieve different goals, whether it be to increase or maintain your health and fitness, weight loss, or even build muscle. See more about the individual programs below.

Workout Program #1: No Equipment Necessary (Bodyweight Only) Program

A little about this program:
There are 3 different workout programs for various experience levels:

• Beginner = resistance training less than a year, poor to moderate fitness level
• Intermediate = 1+ year resistance training, moderate to good fitness levels
• Advanced = 2+ years resistance training, good to great fitness levels.

There are 5 possible workouts that you can do, and you don’t need any equipment (just your bodyweight); a Lower Body, Upper Body, Full Body, and two optional cardio options.

My recommendation: stick to the program for at least 4-8 weeks. Don’t look to jump to the next level until you can do 15+ reps easily of most of the exercises.

At any point you can add more variety to your program by buying some home-gym equipment, here are 3 suggested home-gym set ups.

You can also use these workouts to fill in gaps in your training where you need workouts that are convenient and require no equipment.

TRX/Suspension Trainer Workout Program

A little more about this program:
This program has the same set up as the above workout program, with 5 total workouts. The main difference: you will need a TRX/suspension trainer. A TRX is the most effective piece of fitness equipment from a cost and space perspective. The advantage of this program, over the bodyweight-only one, is that you can more effectively target the upper body.

• You can also use something similar, like this banded one, but many of the exercises will need to be modified – eg. 1 legged squat can’t be done well.

My recommendation: as suggested with the program above, stick to this program for at least 4-8 weeks. Before jumping to the next level of challenge in this program try these tips to make the exercises harder:

• Increase the number of reps you can do
• Do the exercise through a larger range of motion, eg. deeper squat, push up with chest to the floor
• Do the reps slower and with more control
• Adjust the strap length accordingly to do more of your weight

Like mentioned in the first program, you can also add more variety to your program by buying some home-gym equipment; 3 suggested home-gym set ups.

You can also use these workouts to fill in gaps in your training, like travelling or being stuck at home, like during COVID, for extended periods.