Man doing leg raise exercises

Healthy Workout Routines from Home

You have to push past your perceived limits, push past that point you thought was as far as you can go.

Drew Brees

The power of exercise goes a long way. It’s essential that we continue to focus on our physical and mental wellness, and one of the best ways to do that is by engaging in regular workout routines.

According to research, people who exercise have lower rates of anxiety and depression than their sedentary peers. It’s believed that physical activity can help the brain cope with stress better. In particular, working out releases endorphins, the body’s feel-good hormones which aid in stress relief. Even five minutes of aerobic exercise can trigger anxiety-curbing effects such as:

  • Improve mood
  • Better sleep
  • Decrease tension

For the best results, the U.S. Department of Health and Human Services suggests at least 150 minutes of moderate exercise. Take a brisk walks or 75 minutes of high-intensity exercise, like running or swimming, each week. [1]  

Physical activity has immune system benefits. It has an anti-inflammatory influence and helps support immune regulation. There is a direct correlation between moderate exercise and reduced risk of illness. [2]

Cenegenics patients lead busy lifestyles and may not always be able to log hours at the gym each week. We provide exercise recommendations to help our patients fulfil their physical fitness needs. We take a scientific approach to tuning the body at a cellular level for ideal functioning. We help patients reverse their biological age, rebalance the body to where it was during their 20s and 30s. Within 30 to 60 days on our program, patients begin to feel better.

You’ll find both cardio and yoga workouts below. The goal of the high-intensity interval training (HIIT) workouts is to elevate the heart rate to near maximal levels, bring it down for quick recovery, and then push yourself again

These time-efficient workouts can:

Combined with yoga, these exercises are ideal for fatiguing the muscles, keeping belly fat at bay, and maintaining steady insulin levels. Pick a circuit for each day and keep a fresh rotation so you can still enjoy a varied workout routine from home. Here are a few at-home workout routines you can do without equipment. There are modifications available for any move which may feel too difficult.

20-Minute Cardio Workout Routine


To master this circuit, perform the moves below in the sequence listed.

Beginners should aim for 30 seconds of work followed by 30 seconds of rest, and perform the entire circuit two times through.

Intermediate-level exercisers should aim for 30 seconds of work followed by 15 seconds of rest. Perform the entire circuit two to three times.

If you’re at an advanced fitness level, perform the moves for 30 seconds with minimal rest between for a total of three sets. Or work with your nutrition & exercise specialist for a personalized 20-minute routine.

Here are the moves:

  • Jumping jacks: Start in a neutral standing position, then jump your legs out and bring your arms overhead. Return back to standing with arms at your side; that’s one rep.
  • Mountain climbers: From a pushup position, bring in one knee towards your chest. Repeat on the other side for one rep.
  • High knees: From a standing position, jog in place, bringing your knees up to hip level or higher.
  • Jump lunges: Start in a lunge position, then jump to switch sides so the opposite leg is in front, landing in a lunge. If the impact is too much on your joints, step into a lunge on the opposite side.
  • Squat jumps: Start in a squatting position, then jump up and land again in a squat, keeping the weight in your heels. That’s one rep.
  • Burpees: Jump up, then drop down and into a pushup position. Perform one pushup, then get back up to perform the jump to complete a rep.   
  • Butt kickers: Jog in place, bringing your feet up high enough to kick your glutes.
  • Side-to-side hops: Jump from side to side, touching the toes of the foot in the direction you’re jumping.

Full-Body No-Equipment Circuit

Athletic woman doing plank exercise

Like the workout routine above, this circuit will get your heart pumping while also improving strength. Perform up to three rounds, taking breaks only as you need them.

  • Pushups: Perform 15 reps.
  • One-legged squat: While standing on one leg, squat and touch your toes. Perform 15 reps, then repeat on the other side.
  • Chair dips: Use a sturdy chair or bench, and sit facing away, with your palms on its edge. Keep your feet flat on the floor and hold yourself up, lowering until your elbows hit 90 degrees. Perform as many reps as possible until your triceps feel fatigued.
  • Wall sit: Place your back against a wall and slide down, inching your feet out until your legs are at a 90-degree angle. Hold for as long as you can, aiming for at least one minute.
  • Crunches: Lie with your back on the floor, knees bent and feet flat. With your fingertips behind each ear, curl up, raising your shoulders a few inches off the ground. Hold for two beats and repeat for 30 reps.
  • Supermans: Lie flat on your stomach with your arms and legs stretched out. Raise your legs and arms off the ground a few inches, hold, and then release. Do 20 reps.
  • Reverse crunch: Starting on your back, bring your knees in towards your chest without rocking. Hold for a second before stretching the legs out again. Repeat for 15 reps.
  • Plank: Hold yourself in a pushup position, activating your core to maintain the pose. Maintain the position for 30 seconds. Increase time as needed.
  • Mountain climbers: From a pushup position, bring in one knee towards your chest. Repeat on the other side for one rep; perform for 30 seconds.

Heart-Pounding Low-Impact Workout


You don’t have to perform explosive movements to strengthen your body and elevate your heartrate. Here are a few moves to use on days when your joints need a rest. Perform up to three sets total.

  • Inchworm: from a standing position, reach down so your palms land flat on the floor. Walk hands out into a pushup position, hold, then walk them back and return to standing. Repeat for 15 reps total.
  • Sumo squat: Stand with your feet wider than hip-distance, keeping the toes turned out at a 45-degree angle. Squat down, keeping your glutes back and the weight in the heels. Do 15 reps.
  • Lunge: From a standing position, step one foot forward into a 90-degree angle, keeping the knee behind the toes. Keep your chest lifted. Repeat 15 reps on each side.
  • Curtsy lunge: From a standing position, step your left foot back behind the right, keeping the hips squared and the torso facing the front. Drop into a lunge so the legs are at a 90-degree angle. Keeping your weight in the front heel, rise to standing and repeat the move 15 times on each side.
  • Side plank with twist: Start in a side plank position, so the hand or forearm is below the shoulder and the body makes a straight line. Engaging your core for stability, reach the opposite arm overhead and then down and under the body, twisting the torso. Bring it back up and perform eight reps on each side.

Rejuvenating Yoga


Yoga has many benefits: increased flexibility, strength, energy, athletic performance, and injury prevention. [4] Here are a few moves you can practice, whether you’re a beginner or a seasoned yogi.

  • Cat/cow: Get on all fours, then gaze upwards, dropping your spine towards the floor while inhaling. Hold, then arch your back upwards, dropping the head down as you exhale.
  • Downward-facing dog: Start on all fours, then press back, lifting your knees away from the floor. Your arms should be straight and your tailbone lifted, creating an upside-down “v.” You should feel a deep stretch through your hamstrings, holding for about 30 seconds. If needed, keep the knees bent.
  • Warrior 1: From a standing position, step one leg back in a wide position. Keep your front leg bent at 90 degrees, with your torso facing forwards, then raise your arms overhead. Hold for 30 seconds on each side.
  • Extended Side Angle: From Warrior 1, rotate your torso so that it’s turned sideways. Reach one arm down to touch the floor behind the bent leg. Extend the other arm overhead so that the upper arm grazes the ear, forming a straight line from the back leg to the fingertips. Hold for 30 seconds on each side.
  • Tree: From a standing position, lift one leg and place the bottom of the foot on the inner thigh of the opposite leg. If it’s too difficult to balance there, aim for the calf instead (avoid putting your foot on the side of the knee). Hold for 30 seconds on each side.
  • Camel: From a kneeling position, lean back so that your right hand grasps your right heel. Dropping your chest back and extending your heart upwards. Place the left hand on the left heel. You should feel a stretch in the front of the body, including the legs. Hold for 30 seconds to a minute.
  • Seated Twist: From a seated position, position your legs so that the left foot is under the right leg, outside of the right hip. Situate the right leg over the left with the right foot positioned on the floor outside of the left hip, knee pointed at the ceiling. Twist your torso as far around the right leg as is comfortable; hold for 30 seconds and repeat on the other side.

Workout Routines Done from Home - In Conclusion


There are plenty of full-body exercises you can do right at home to maintain and even improve your fitness.

At Cenegenics, we give our patients the tools and resources they need to optimize their wellness no matter what set of circumstances they may face. We’ve pioneered the medical specialty of age management, and one of our physicians even wrote the book on the subject which other doctors now study. To find out more about Cenegenics cost, what the program entails, or how we can help you meet your wellness goals, visit our Cenegenics reviews page or call your nearest location to set up a consultation.

Disclosure: When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk. You are voluntarily participating in these activities, assume all risk of injury to yourself. You agree to release and discharge Cenegenics from any and all claims or causes of action, known or unknown, arising out of Cenegenics.com.

About the Contributor

Rudy Inaba 
Global Director of Nutrition & Exercise

Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] Exercise for Stress and Anxiety. Anxiety and Depression Association of America. Derived from: https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

[2] The compelling link between physical activity and the body's defense system. ScienceDirect. Derived from: https://www.sciencedirect.com/science/article/pii/S2095254618301005  

[3] What are the benefits of high intensity interval training (HIIT)? Medical News Today. Derived from: https://www.medicalnewstoday.com/articles/327474#benefits  

[4] Maintaining a regular yoga practice can provide physical and mental health benefits. American Osteopathic Association. Derived from:   https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/   

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