4 Great Home Workouts To Get You In Shape

People usually head off to the gym for exercise because it has all the right equipment and the environment is very motivating. They don’t really consider how much more convenient and practical it is to work out at home and why home workout makes sense, if you go about doing them correctly. The Covid pandemic, which has resulted in many gyms around the world temporarily shutting their doors, has forced regular gym-goers to reevaluate how and where they exercise. Home workouts have never been more popular. We’ve put together a list of 4 great home workouts to get you in shape, all of which I’ve tried and tested over the last ten years. 

There are a plethora of online workouts available on streaming platforms so you can pick and choose to your heart’s content.  Most workout videos are free of charge, but if you’re aiming for specialized workout programs with certain perks, you can also try signing up for the paid ones. And if you’re used to working with a trainer, fear not because online trainers have you covered.

Doing my Kenzai cardio on a roof in NYC

1. Kenzai

Kenzai is a science-backed home workout program that prioritizes your safety. It guarantees routines that won’t injure your core, legs, glutes or any part of your body. The exercises included won’t make you give up easily because they provide fresh workout daily. If you feel like their exercises are too easy or too challenging, the trainer will substitute it with another set. You will also be given tips to get through the exercise for the day.

<–1 Obscure Trick To Make ANY Exercise Program More Effective–>


This training program won’t overwhelm you with difficult workouts at the beginning. They will train you with low impact exercises at first and you will work your way up to the more intense ones. Kenzai prioritize strength building first until you’re able to train like a beast. The principle of this workout is to train you smarter, not harder. You’ll gradually become strong enough to work on bodyweight movements, lifting or sprinting in long distances.

For beginners, the workouts only take 2 0 to 30 minutes. Every workout session includes cardio, muscle-building exercises and stretching. As you go along the program, the workouts could take up to 60 minutes. If you think 60 minutes would be too much to take from your time, the trainers still exert effort to make sure that you finish in less than an hour.

All workouts can be accessed on mobile devices or on your laptop so that you can train anywhere and anytime you like and with minimal equipment. If you sign up for Kenzai Body, Run and Kenzai Silver, all you need are only resistance bands and push-up bars. If you choose Kenzai Iron, it only requires weights, barbells, and dumbbells.

Kenzai trainers also ensure that you’re doing each set correctly through expert tips and video guidance. To avoid injury, they also provide guides on correcting your form while working out.

For more, read our full post, Is The Kenzai Body Training Program Effective?

You can work your whole body with the TRX

2. TRX Suspension Training

TRX Suspension Training is a revolutionary way to get fit at home. The only equipment you’ll need is the TRX Suspension Trainer, a tool designed to force your bodyweight to work hard against the gravity. The tool has adjustable straps, foot cradles and foam handles to aid in comfortable execution of bodyweight exercise combinations.

This training helps develop your strength, mobility, balance, as well as core stability. It can also be done in limited spaces so there’s no excuse for you not to get fit even if you’re living in a small apartment. It’s also perfect for those who have no time doing hours of cardio because you can engage in short but serious workouts that as challenging (or even more intense) as pushups, planks, or crunches.

<–Get the TRX Suspension Trainers here–>


The training is beginner-friendly because you can modify the intensity of each workout until you gradually ramp up your strength. You know that the training really works as you feel that your heart is really pounding even if you’ll only work out for15-25 minutes.  You’ll end up feeling great after each session because you’ll certainly sweat. If you’re a beginner though, it’s highly recommended to consult a fitness trainer for your proper form when using TRX Suspension Trainer.

If you’re already fit, you can still maintain it or tone up better with TRX Suspension Training. Just increase the intensity of each set of exercise and make sure to push your body to its limits. 

TRX Suspension Training is a great workout but if you have existing health issues such as diabetes, arthritis, heart diseases, or back injuries, you have to consult your physician first. If you’re halfway through the second trimester and on your third trimester of pregnancy, this training is not at all recommended.

Read our full post, TRX Is The Most Practical Workout Program.

Image of before and after pics from doing Insanity workout
The progress I made after 60 days of Insanity training

3. Shaun T’s Insanity Workouts

If your goal is to shape up in just a few months, Shaun T’s Insanity Workout Program is just right for you. This workout program promises dramatic results in just 60 days and it consists of 10 various exercise sessions for 30 to 60 minutes. You’ll get your targeted results if you work out 6 times a week and if combined with nutrient-dense meals and quality sleep.

You can do the workout at home and no equipment is required. It is a DVD-based and streaming-based workout program designed to train your bodyweight to perform high intensity interval exercises. These exercises are a combination of plyometrics, cardio, and circuit training. On your first month doing the program, you’ll expect different exercises that will surely challenge you to the very core. If you find first month of the program challenging, wait until you reach the second month. The second month consists of max workouts in terms of interval circuit and cardio conditioning.

<–Get the Insanity Program here–>

If you’d enjoy and survive the original Insanity workout, you can level it up by taking Shaun T’s latest Insanity Max: 30 for crazier results. Just like the original Insanity version, it only requires your body weight to perform killer cardio and strength training exercises. It only takes 30 minutes every day to achieve best results. This in-home workout is guaranteed to test your body and mind because you will be jumping a lot non-stop for every session. Max: 30 includes 12 workouts; month 1 is a combination of alternating cardio and Tabata-style strength training while month 2 has longer intervals that will push you way beyond your limits.

<–1 Obscure Trick To Make ANY Exercise Program More Effective–>

These Insanity Workout Programs may be ultimately difficult, but your effort will pay off in terms of weight loss, maximum fat burning, improved body shape and increased self-confidence.

For more, read our full post, Take On The Insanity 60-Day Challenge.

Foundation Training is great for recovering after an injury

4. Foundation Training

Are you wanting to workout but you’re plagued by injury? Foundation Training could be the right way to go. This training has been designed to alleviate pain caused by physical stress or if you just want to perform your best in any physical activities.

The exercises under Foundation Training train your core to work properly in order to improve balance, flexibility and overall functional movement capacity. It also targets glutes, inner thigh muscIes, abdomen and hip flexors, lower back muscles and deep ab muscles. Foundation Training definitely helps correct your movement patterns through a series of low-impact bodyweight exercises. It also activates deep breathing and decompresses the spine so that you’ll feel more relaxed every session.

<–Get Foundation Training here–>


Foundation Training is not just for the folks seeking long term pain relief. This training is definitely for everyone.  It is for athletes who want to enhance their performance, longevity and training recovery. It is for healthcare practitioners who are interested in providing holistic methods of treating their patients. It is also for gym enthusiasts who need effective mechanisms against injuries and incorrect form.

This training was founded by Dr. Eric Goodman, in hopes of helping patients who have no viable options in terms of correcting movements and getting them out of pain for good.

You can learn and practice Foundation Training anytime and anywhere. You can stream it using mobile devices or personal computers while you’re at home, at work, or while traveling. In addition, streaming is also accessible on TV apps such as Apple TV, Roku and Amazon Fire TV. If you’re going somewhere else with limited internet connectivity, you can download the video exercises for offline use. The streaming access offers an entire library loaded with comprehensive Foundation Training exercises or relief programs.

For more info on this and other solutions to neck pain, read our full post, 6 Methods For Neck Pain Relief.

What the intro video for Foundation Training below. 

There you have it, 4 great home workouts to get you in shape during the zombie apocalypse. Let us know what you think of them in the comments below. 

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22 thoughts on “4 Great Home Workouts To Get You In Shape”

  1. I found this article very educational and helpful. Working out at home or away from a gym, seems ti have become the norm in our Pandemic World. And it appears this is not going to change any time soon. 

    Since I suffer from joint pain due to arthritis, I have had several therapy sessions to address this condition. The therapists focused on improving my muscle strength around the joints to alleviate the pain.

    When I came across the Foundation Training that sounded like the kind of training that could help me. I liked how you explained the role of gravity in either aiding our joint health or causing their deterioration. 

    Thanks for writing an article that I will be returning to for future guidance. 


    1. Thanks for your insightful comment, Edwin, and I’m glad you found my article on Foundation Training useful. I need to get back into it because my neck continues to plague me. I think it’s from all the sitting in front of my laptop as I work from home. 

  2. Great blog, Murray, especially for someone like me who works from home and who would love to avoid the commute between home and the gym. In my city they are open, but since I’ve been working here developing my business on the internet, I would love to be able to work out here as well.

    Your advice on the different products you offer is absolutely what I was looking for. You have a whole choice of regimen that people can choose from and this will give me the motivation I need to just pick one and follow it. 

  3. I work out and do a lot of running but I am also plagued with niggling pains from previous injuries. Lower back pain and shoulder and wrist pain.  I had never heard of Foundation Training and thought it was very interesting indeed.  When my back plays up or my shoulder I am normally off exercise for weeks at a time. This might just be the answer for me during injury recovery times. Awesome post. Will be bookmarking for later. Thanks

    1. Yeah, Foundation Training is a great option if you’re recovering from injury and want to build yourself back up. I’ve done it on and off for that last 4 years after I hurt my neck. I’m hoping to be healthy enough to do Insanity workouts again soon. 

  4. I found this article very educational and helpful. Working out at home or away from a gym, seems ti have become the norm in our Pandemic World. And it appears this is not going to change any time soon. 

    Since My father suffered from joint pain due to arthritis, he have had several therapy sessions to address this condition. The therapists focused on improving my muscle strength around the joints to alleviate the pain.

    When he came across the Foundation Training that sounded like the kind of training that could help me. I liked how you explained the role of gravity in either aiding our joint health or causing their deterioration. 

    Thanks for writing an article that I will be returning to for future guidance.

  5. Personally, I don’t buy the idea of going to all those helath centers because the journey down is far and also one has to pay just to go down there. I prefer staying at home and doing all the workouts neccessary from the comfort of my home. I believe that that way I can focus better and I can work at any time too. I will try one of these programs, probably TRX because that looks the most practical and it isn’t too expensive. 

  6. trudnocairoditeljstvo

    Thank you for this great post about 4 great home workouts which helps me to go back to shape. Before the pandemic, l was pregnant and after giving birth there is still overweight that becomes so annoying to me. Pandemic just get my condition worsed because l cannot go anywhere because l have a little child and don’t want to catch illness outside. You motivated me with these workouts to start a workout from my home, thank you so much.

    1. Glad it helped. When you find an effective home workout, it really frees up your time because it is so flexible and you’re not having to leave the house and battle with traffic. No need to worry about a baby sitter either. 

  7. I truly enjoyed the article. Ever since the beginning of lock down I have been wondering what kind of exercise to do to substitute my tango. With my revenues down to almost zero, I figure buying an expensive home trainer is no option. And I have been looking into home training programs. You just convinced me to get one !

  8. It’s very good to always be In good body shape at all times as it guarantees a healthy lifestyle which is definitely gonna influence your daily life. It’s thoughtful of you to share this 4 home workouts, they are very nice and they can be done without stress, I’ll share with my wife, I think she needs it.

    1. Yes, I think there is something there for everyone. If someone is just get going, the can start with Foundation Training then move up to TRX or Kenzai. Insanity is definitely the most demanding. 

  9. Hi thank you for an interesting article. I am in my EARLY 50’s and keep myself physically fit. My Insanity days are well and truly over as I do have some injuries that keep raising their ugly heads. I am well accustomed to TRX Suspension Training and normally mix that with light weights and low impact CV Training. I have not come across Kenzai or Foundation Training so I shall be looking into them both to see which could help me in my future fitness needs. Your post has certainly shown me there are new ideas out there and that I shouldn’t just stick to old routines. Thanks again.

  10. I think this topic is highly relevant in these times, where many of us are at home due to the Corona pandemic.
    I didn’t know the home training opportunities on streaming platforms available on different mobile devices or laptops? The video about using gravity to exercises is very fun and informative – I don’t want to mask my physical pains with medicine – and I can do exercises from home to prevent that.

    When the pandemic started, the Fitness center where I have trained through many years closed.
    I was sitting at home start thinking on alternative ways to keep up my training habits. I filled up plastic bags with water 2 -5 kg and started exercising my arms and shoulders among other things. Today I know other solutions!

    Thank you for sharing

  11. I am a big fan of working out at home. The only reason I use a gym is so my son and I can have access to an indoor basketball court. 

    In any case, that was a nice recap of the different workouts available. Over the years, I’ve put together different circuit training routines that combine resistance and cardio training. They have been very effective. 

    That suspension training looks pretty interesting. I always preferred the machines that used cables as opposed to the ones that lock you into a specific position. If i could figure out a place to use the equipment, I would consider it. 

    Thanks again for the information!

    1. There sure are advantages to still going to the gym, but it’s nice to know there are other alternatives if you lack the time. I enjoy the super circuit and the of course, the sauna. For the TRX, you really don’t need much space, Karl, and you can hook it up to any sturdy door. Very easy and convenient. 

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