Sometimes it’s hard to make it to the gym, but that doesn’t mean you can’t get a great workout at home. Here are seven quick, effective workouts you can do right in your Amsterdam apartment:
1. Bodyweight HIIT Circuit (20 mins)
Do each exercise for 30 seconds with a 10-second rest between:
• Jump squats
• Push-ups
• High knees
• Plank holds
Repeat the circuit 4 times.
2. Core Blaster (15 mins)
• 1 minute of mountain climbers
• 1 minute of bicycle crunches
• 1 minute of leg raises
• Repeat 3 times
3. Full-Body Strength (20 mins)
• Lunges
• Push-ups
• Glute bridges
• Plank
Hold each for 45 seconds, resting for 15 seconds. Repeat 3 times.
4. Tabata Cardio (12 mins)
Set a timer for 20 seconds on, 10 seconds off for each:
• Burpees
• Jump rope (or imaginary jump rope)
• Fast feet
5. Yoga Flow (20 mins)
Perfect for a low-impact workout, move through poses like downward dog, plank, and warrior. Hold each for 30 seconds.
6. Dumbbell Routine (if you have weights)
• Shoulder presses
• Bicep curls
• Dumbbell squats
Complete 3 sets of each exercise.
7. Stretching Routine (10 mins)
Great for recovery, focus on each major muscle group for a relaxing cooldown after any workout.
These routines are easy to fit into your day and will help you stay active without leaving your home!
