Home Training Routines Anyone Can Do!

Posted by Whitchurch-Stouffville Softball on Mar 11 2021 at 09:41AM PST

Winter, spring summer or fall … having a solid plan for staying active in-season or off-season is critically important for players who want to stay competitive or anyone who simply wants to be fit and get the most out of their house league season. Staying active on the off-season will help maintain and improve overall physical fitness, improve strength and conditioning and provides an ongoing positive mental outlook. This not only prepares the player for next season but also has positive impacts on their general day to day life.

The hardest part when starting a home based training program is staying motivated enough to stick with it. The workouts need to be simple enough and be able to be accomplished with little or no equipment – and be fun. Some people can maintain this sort of a workout schedule without much motivation … but if we add a competitive component to the workout it allows for a measure of progression and provides goals to look forward to as well.

You may ask – a “competitive component”? I don’t want to compete! Who am I competing with?

Answer is yourself of course!

We want to introduce you to HIIT (High Intensity Interval Training). HIIT, as the name implies, is a type of interval training. It involves short intervals of anaerobic exercise followed by brief periods of a lower intensity recovery exercises. HIIT workouts tend to be 30 minutes or less due to their intensity level. HIIT can improve athleticism and athletic capacity.

HIIT (High Intensity Interval Training) workouts are a great way to stay active and provide the following key benefits:

1. HIIT workouts allow for cardiovascular training without a long duration. This means you only need to spend as little as 10 minutes a day and still see great results. As you progress, you can use this as a warmup to a lengthier program of resistance training or player skills training or increase the HIIT training intervals.
2. HIIT workouts are typically designed with full range and motion exercises. This helps improve overall movement efficiency and joint flexibility.
3. HIIT workouts can utilize bands, weights, skills or simply be bodyweight based movements allowing anyone to participate regardless of age, skill or access to facilities and equipment.
4. HIIT workouts can be repetition based or time based allowing you to measure your progress day to day or week to week.
5. And finally – HIIT workouts are versatile and fun. There are dozens of body weight movements that can be incorporated, mixed in or swapped out. You can have a different workout every day or the same one – whatever you prefer! There are even HIIT workout generators on the internet to help you mix up your workouts.

Here are some of our recommendations of HIIT workouts you can do in your own home. These workouts were made with our upcoming softball season in mind. They are intended to help players with their overall fitness, upper/lower body and core strength, and flexibility. Over time we hope you will learn new movements and inevitably change the routines … but this will help get you started.

Important Note: As with any exercise program it is important to perform these exercises safely. We have included some example videos on each exercise showing proper and safe form. Please view those videos before starting and practice each exercise first to ensure you are getting the most out of the exercise and can perform them safely while avoiding injury.

Recommended Workout schedule:

Month 1:
• 3 days a week with at least 1 day between workouts. (Example: Monday, Wednesday, Friday)

Month 2-3:
• 5 days a week with a max of 2 workouts in a row (Example: Sunday, Monday, Wednesday, Thursday, Saturday)

• 5 days a week is a good ongoing schedule for most people but this can be adjusted as desired.

HIIT Workout 1 (time limit based)

• Set a timer for 10 minutes.
• Every minute on the minute perform the complete set of exercises.
• Rest for the remainder of the minute each time.
• This workout has 10 intervals and is a short High Intensity workout

Sit Ups:

10 Push Ups
10 Sit Ups
10 Squats

HIIT Workout 2 (timed workout ladder)

• Start a stop watch or timer at the beginning of workout
• Perform the exercises in a circuit until complete
• Record the total time and compare week to week
• This is a High Intensity / Low Intensity workout


10 Lunges (each leg)
1 Burpee
9 Lunges (each leg)
2 Burpees
8 Lunges (each leg)
3 Burpees
7 Lunges (each leg)
4 Burpees
6 Lunges (each leg)
5 Burpees
5 Lunges (each leg)
6 Burpees
4 Lunges (each leg)
7 Burpees
3 Lunges (each leg)
8 Burpees
2 Lunges (each leg)
9 Burpees
1 Lunge (each leg)
10 Burpees

We hope you enjoy these workouts and they help get you started or simply provide you some variety in your daily workouts.



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