Get Back On Track Without the Gym

Gyms are off limits until further notice, but the widespread closures of non-essential businesses across the country associated with the coronavirus pandemic doesn’t mean you get a free pass to sit home, not train and even worse, pig out. Even if you can’t get to the gym, you can still make lean muscle gains if you keep your diet in check and follow this grueling HIIT circuit that is guaranteed to send your heart rate through the roof.

Complete all circuits for 7 rounds with no rest before moving on to the next group of exercises. Use light weight

Back On Track Home HIIT Workout


1) 60 seconds on stationary bike at max intensity
2) 30 crunches
3) 30 push-ups

*If you don’t have a spin bike you can use elliptical, treadmill, jump rope with extension chord

Back On Track Home HIIT Workout


1) 15 lunges each leg
2) 45 standing squats
3) 60 seconds on spin bike max intensity

(7 rounds) no rest

Back On Track Home HIIT Workout


*Note: Use light weights

1) Dumbbell lateral raises for 45 seconds
2) Hammer curls for 45 seconds
3) 20 leg lifts

(7 rounds) no rest

Joe Donnelly

Joe Donnelly is a top male fitness model and former NFL tight end, as well as the spokesman for Advanced Molecular Labs. Hear him in his own words in this exclusive online column.

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