This program will help you shred fat without leaving the comfort of your own home.

I originally wrote it during “lockdown 2020”, and it’s remained a popular choice.

You will not need any equipment for these home workouts, but that doesn’t mean they’re going to be easy! In fact, I designed them to whoop some serious ass – and the great thing about bodyweight training is that you can scale it up or down to suit your current ability, so this program is all about working as hard as YOU can.

Program length: 4 weeks.
Frequency: 7 workouts per week.
Session breakdown: You’ll be smashing a 45-minute home workout (bodyweight circuits) and getting 5-10k steps outdoors.
Rep ranges used: High.
Muscle Buster techniques: Countdown, HIIT.

How It Works

This is a relatively straightforward program which is built around four “pillars”:

• You’ll train every day

I want you to be active every day, so I structured the workouts in a way that you’ll be abel to do so without feeling wrecked. That being said, though, if you do ever want to takea recovery day you’re more than welcome to do so.

• Progressive overload

Most people don’t know how to structure progressive overload into bodyweight workouts, and so they never see any results.

You won’t fall into that same trap, because I’ve built every aspect of Home Workout Hero to ensure you tick this box every time you train!

You see, inside a gym we would achieve progressive overload by packing more weight onto a bar or by hitting more reps with the heaviest weight we can handle, but when it comes to bodyweight training you’ve got to use a different strategy.

The easiest way to do this is to turn your sessions into a personal war. That’s why I’ll instruct you to set your stopwatch to 45-minutes and blast through as much of the written workout as humanly possible before it expires – your job next time out is to beat your previous progress, and this is how we become stronger and fitter over the course of the program.

It’s a fun way to train, because each workout becomes a game/war.

• Countdowns

I often add little techniques into my programs in order to boost the intensity of the workouts. They’re called “Muscle Busters”, and the one we’ll be using here is “the countdown method”.

It’s as straightforward as it sounds – you’ll do x15 reps of each exercise in round 1 (then take a rest break), and x14 reps of each exercise in round 2, then x13 in round 3, and so on.

The goal is to get allthe way down to the x1 rep round, or simply as far as you can go before the stopwatch counts you out. This gives you the freedom to work at your own pace and your own current ability, then scale it up as you improve throughout the course of the program.

• Walking

I wrote this program in “lockdown”, so I included a target of 5-10k steps per day. This was super important during a time when we were all housebound, and it’s something I left in the program because the mental health benefits of getting outside are phenomenal.

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