If you've ever tried to muster the motivation to get off your couch and knock out a quick bodyweight workout, you know what we're talking about. That's why we tapped iFit trainer Becca Capell, NASM CPT, to share her tips on how to get as hyped for a DIY sweat sesh as you do for your favorite spin class.
Her number one tip for keeping things interesting? Find accountability.
Her number one piece of advice to keep things interesting? Find accountability. Whether that means inviting a friend to work out with you or downloading a training app like iFit Coach, outside inspiration is key.
"People often lack motivation since there is little buy-in needed. When you have to get dressed and drive somewhere, you commit," she says. "To make home workouts more fun and effective, I recommend always having a plan. With iFit Coach, we have hundreds of workouts you can do at home that are all created by certified trainers, so you're sure to get the results you're working toward."
Ready to get moving? Scroll down to get the exact workout she recommends for taking your summer motivation inside.
Move 1: Plank Pike
Reps: Aim for 10-15 per set, building up as you get stronger
Muscle groups: Core and shoulders
How to do it: If you're used to seeing this move done on TRX bands at the gym (or on a swing set outside over the summer), you can easily adapt it for your home by doing the stationary version—or using paper plates as gliders under your feet for an extra challenge.
Start in a high plank, then tighten your abs and shift your weight forward to send your hips as high into the air as possible, creating a V shape with your body. Pause at the top before returning to a plank position.
Move 2: Bulgarian Split Squat
Reps: 5-10 per leg per set.
Muscle groups: Glutes, hamstrings, and quads
How to do it: Take your go-to park-bench move inside by using a kitchen chair or your couch. Stand with your feet hip-distance apart about three feet in front of the chair, then extend one leg back so the top of your foot rests on it. Bend your standing leg so your rear knee lowers near the floor while keeping your upper body upright. Return to stand for one rep.
"Because split squats target one leg at a time they are great for working on imbalance issues with the lower body," Capell says. "They are a great bodyweight burner, but you can add weights if you want to take up the intensity even more!"
Move 3: Incline Sprints
Reps: 1 min, repeat 5-10 times, walking back down between sets.
Muscle groups: Glutes, hamstrings, and calves
How to do it: Outside, you'd find a hill that takes you at least one minute to climb, and run up it. To take the routine inside, set your treadmill incline to five to 12 percent, and run as fast as you can maintain for one minute. Then, drop the incline and walk for one minute to recover between climbs.
"Running already burns a lot of calories, but when you run at 10 percent incline, you almost double your caloric output for the same speed," Capell explains. "So when it comes to burning calories, this is a great workout to make the most of your precious time."
Move 4: Triceps Dips
Reps: Shoot for 10-20 reps per set
Muscle groups: Triceps
How to do it: Dips are super versatile because they can be done on pretty much any sturdy surface. Try them inside on a chair, coffee table, or even the ground—and take a mental note of benches, curbs, or stairs for the outdoor version.
Sit on the edge of your surface of choice with your hands positioned next to your body and your knees bent to 90 degrees. Shift your hips forward so your arms are supporting your body weight, and lower your body until your arms are bent to 90 degrees. Push yourself up using the backs of your arms for one rep.
Pro tip from Capell: "The straighter you keep your legs, the harder the movement is. As you fatigue, you can move your feet in closer and add a bend to your knees. This allows you to scale the movement to fit perfectly in your routine whether you are feeling like a superhero, or just super tired."
Score access to hundreds of trainer-created workouts—that use just your body weight or fitness gear you already have in your pad—by downloading iFit Coach now.
In partnership with iFit
Top photo: Stocksy/Leandro Crespi
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