12 Total Body Garage Workout Plans

Given that the stress and radical changes we are all going through in these times, it is more important to focus on your physical fitness than ever. Not just paying attention to muscular development but adding and equal focus on performance and conditioning to our approach to overall fitness will benefit us immensely.

What follows is a list of bullet-proof workouts to cover your whole body, burn fat and Excess Post-exercise Oxygen Consumption (EPOC) , all with very little equipment that can be done in your garage, basement or home.

I've tried and tested all these effective routines myself and on others with great results. The key is that these workouts are all fairly brief, but intense enough to guarantee maximal conditioning while hitting all major muscle groups. For those seeking overall fitness and conditioning, shorter high intensity workouts also seems to come with additional metabolic benefits as well.

I would allow for 20-30 minutes for each session and vary the frequency to 3-6 workouts a week, varying it based on your recovery, energy levels and schedule.

Cycling through all these workouts in WOD style fashion isn't a bad idea either. This is a good way to train in general, in terms of variability and preventing overuse injuries.

So for example, if you were to train three days a week you have 4 weeks worth of varying workouts going through each of these 12 workout plans one after the other; 6 days a week gives you two weeks of workouts.

The only additional equipment you will need is a set of moderately weighted dumbbells, some way to do pull-ups and inverted rows and a skipping rope.

12 Workouts For Your Garage, Basement or Home

Workout 1:

Dumbbell Squats 15-20 reps, followed by 10 bodyweight with 10 sec pause and then 5 more reps. 3-4 sets
Spiderman Push-ups 4 x 12-15 reps
Full Dumbbell Clean 3 x 15 reps
Dumbbell Single Stiff-Leg Deadlift 3 x 15 reps

Workout 2:

Dumbbell Swings 25-30 reps
Semi-Sumo Dumbbell squats 12-15 reps
Push-ups 15 reps
Dumbbell Bentover Wide Rows (bilateral) 12-15 reps

Workout 3:

Racked Dumbbell Front Squat 10-12 reps each leg
Chinups of Pull-ups 4-6 reps
Full Burpees 10 reps
Table Bridges 15 reps

Workout 4:

Superset One:

Dumbbell Split Squat 10-12 reps
Push-ups 15 reps

(15 seconds rest in between each, one full minute at the end of the cycle. repeat 3-5x)

Superset Two:

Chin-ups 3-6 reps
One-arm Dumbbell Snatch 8-10 reps each arm

(15 seconds rest in between each, one full minute at the end of the cycle. repeat 3-5x)

Workout 5:

Double Dumbbell Snatch 12-15 reps
Dumbbell Crossover Lunge 12-15 reps
Push-ups 15-20 reps
Jumping Jacks 1 minute