At Home Training Done The Right Way!

Many women are looking to transform their bodies through exercise, which is awesome because the benefits of physical training are endless! They want to get strong, lose fat and look lean, all from the comfort of their own home with the goal of emerging like a butterfly from their cocoon post pandemic!At Home Training

If you have decided to forgo the gym for an at home training option, there’s a few things you need to know.

Firstly training at home doesn’t mean that you are stuck doing boring push-ups and air squats. There are plenty of exercises you can do at home with little to no equipment, BUT there are challenges of setting fire to your gym membership and pursuing the same results from your home gym set up.




The main limitation of home workouts is not having enough equipment and not being able to progressively increase load over time. Remember in a nutshell, exercise is a stress which the body responds to by increasing its physical abilities to adapt to this given stress. Not enough stress, no adaptation occurs, nor improvement.

If training in public isn’t for you or COVID lockdowns have become a point of friction but you still want those gains, let’s look at some of the must haves:

If you are trying to rip up and save money, oh girl I have got a bridge to sell you! So take that yearly gym membership money and invest it into some equipment, if you aren’t prepared to do this you can say good bye to that adaptation process that I touched on above.

Training EquipmentInitial top pieces of equipment for your home gym are:

Resistance bands, or crossover symmetry


Furniture Sliders,

Suspension trainer (TRX)

Fit ball

And this is just the start, these aren’t going be one off purchases, just as your training program progresses, so will your gym equipment needs. Basically as you get stronger you will need to replace it or get heavier items.


Once you have invested in some essentials there needs to be careful planning (effective programming) and, by applying the following few principles you will get your results!


  • Increase volume: Do more sets; add one set every week. Since increasing the weight isn’t always an option, increasing volume will add more time of work per session.


  • Decrease rest time: One way to decrease rest time would be to lower your rest intervals by 5-10 seconds every week. For example, for Week One that had sets of 60-second rest intervals can go down to 50, those with 45 go down to 35, and so on.


  • Increase time under tension: As in, use a longer tempo. Instead of the typical 3020 = 3 seconds down (eccentric) and 2 seconds up (concentric), use a longer tempo. Try 4220 and focus on achieving a full range of motion and the mind-muscle connection, feeling every fibre, controlling stability and posture throughout the movement.


  • Apply shock methods: These drive different hypertrophy pathways to maximise your results. Try using 1 and 1/2 reps. This will increase the time spent under tension during the movement, increasing the metabolic demand on the muscles.  Additionally give methods like “rest/pause” a go which is an old school method of performing a set to failure, resting around 15 seconds and squeezing out a few extra reps.


Our TrainHer At-Home Programs factor in all these variables and are some of our most popular programs, designed to help you build your endurance, tone up, and even gain muscle, all from your home in 60 minutes a day, 5-6 days a week.


Our TrainHer At-Home Programs are beginner-friendly but challenging enough for even the most advanced lifters! Our goal with our At-Home Programs is to give you a fun, but still challenging workout from your home, using bodyweight, dumbbells and minimal-equipment. The program constantly changes and is one of our most popular and varied programs.


We have TrainHer Custom  At-Home Program options which my team and I will create a bespoke program, designed around your body, your goals and your unique female physiology. If you’re not quite ready for the red carpet, personalised experience of a customised program, one of our TrainHer On Demand™ Programs is what you need.


We have designed these high quality On-Demand, pre-programmed plans for:

– Adventure Races,

– Half Marathons,

– Weight Loss,

– Hypertrophy,

– … and more.




Close in ……… take a knee! We are about to science the shit of why you all should be adding sprint training to your programs much like a fat man adds chock sprinkles to his soft serve!

Sprint TrainingWhen it comes to sprint training men and women differ. Men go harder initially, however, as sprinting duration progresses, their performance drops off rapidly. Women tend to maintain their pace, achieving higher heart rate maximum values, which they are able to hold over the duration of a workout. Women will also burn more fat during exercise and deplete their ATP (Adenosine Triphosphate) stores more slowly than men (whose bodies rely more on glucose), which helps women recover faster than their male counterparts.

This makes exercise that enhances fat burning (like sprint training) essential for women who want to improve their bodies due to the unfortunate fact that women burn much less fat at rest.

If your goal is fat loss, use a larger work-to-rest ratio to produce greater metabolic stress . Try a 2:1 or 3:1 work-to-rest ratio. A good place to start is with 1-minute intervals with 30 seconds active rest.


Aside from becoming harder to catch in a zombie apocalypse, sprint training benefits women by improving hormone balance and ramps up fat burning.

Sprint training differs from long slow cardio! The first is, it’s not boring, the second, it leads to fat loss without the need to diet (now I got your attention!) or cut calories.

In addition it lowers insulin and makes your muscles more sensitive to glucose which aids in increasing lean mass. Both these traits make sprint training great for improving metabolic health and countering inflammation.


Below are a few guidelines to help ensure your sprint training hits those targets mentioned above!


As mentioned, sprinting is more effective and takes less time than steady-state exercise. But the catch is it has a high degree of perceived exertion which means you need to put in! If the last sprint you did was to avoid a cab fare then start with moderate-intensity intervals to gain confidence and get used to the feeling of pushing yourself.




  1. 8 Seconds Hard / 12 Seconds Easy

Sprint hard for 8 seconds on a resistance bike or run track with 12 seconds of active rest (walking) repeated for 20 minutes.

Who is it for: New comers but can be used by more advanced athletes by increasing the resistance (ie using more resistance or an incline)


  1. 15 Seconds On /120 Seconds Off

Sprint hard for 15 seconds alternated with 2 minutes of rest. It can be done on a bike, treadmill, track, rower or any other cardio machine. Start with 8 and increase to 12 repetitions over time.

Who is it for: Anyone who feels comfortable pushing themselves, there is a lot of rest here so don’t “half send it”


Fat Loss
Use a Rower or Bike as an alternative to your sprints.
  1. 5 Seconds Hard / 40 seconds Easy

5-seconds of maximal effort sprints alternated with 40 seconds of active rest. Can be done on a bike, track, or other cardio machines. Start with 24 and increase to 36 repetitions over time.

Who is it for: Anyone who prefers super short sprints over longer work bouts.


  1. 1:1 Work to Rest

Intervals of 20 minutes with a 1:1 work-to-active rest protocol, such as ten 60-second sprints (somewhat hard pace) alternated with 60 seconds active rest.

Who is it for: Novices and anyone who prefers moderate intensity training over all-out efforts.


  1. Wingate Sprints

Sprints of 30 seconds on a resisted bike or track interspersed with 3-4 minutes active rest. Repeat 4 to 7 times.

Who is it For: Experienced trainees or anyone who knows how to push themselves.



Hill Sprints

Training against resistance by running up hill will help build muscle. More muscle means you can handle more carbs and have better metabolic function. Other ways for training against resistance include pushing a weighted sled, running stairs, or using a resistance bike. Any of the above sessions can have resistance added to them giving your body the change which will stimulate muscle growth.

As mentioned above, adding sprint training into your fitness calendar is a no brainer, its low on equipment as well as easy to plan and execute, if you are still not sold check out these additional benefits below:

* Improved metabolism and mitochondrial density.

* Better heart, lung function, and circulation.

* Improved insulin sensitivity and ability to oxidize (burn) fat for energy.

* Better brain function and enhanced learning potential.

* Equal or better results as conventional cardio training in much, much less time.




Surviving the Holidays: 5 Tips to Stay Fit & Fab

December brings excitement, sun, beach, lake swims, catching up with family and whole lot of good times!

This all sounds great, but for some people it’s common to feel overwhelmed during the holidays.

You’ve set goals, made a daily choice to create some good habits, you have a positive mindset which now sees you nailing your nutrition and training and you want to maintain this momentum into the New Year.

So what can you do to enjoy the holidays while eliminating the damage?


Here are 5 Simple Things you can do to keep on track and avoid pitfalls over the silly season.



What is the “fuck it mindset”?  It’s giving up as soon as the nativity calendar gets pulled out. And then abandoning all self-restraint.

You may not be able to control all situations that might arise but you can control your attitude. 

Don’t get stuck between “Fuck it and What If”.


Forgoing your training during the holidays is never a good idea. You can lose almost all of your conditioning with 6 weeks of inactivity, and strength and power will also be significantly reduced.

Find a gym when out of town and reschedule workouts to suit your holiday plans. At the least, check out one of our TrainHer On Demand Ultimate Bodyweight Programs, and focus on staying active.



If you can’t make it to the gym, or you find that those sneaky high carbohydrate foods keep accidentally slipping into your mouth (hello pavlova and chocolate!), you should try some hill, sand or stair running.

Sprint training is the perfect form of damage control during the holidays.

Sprints increase insulin sensitivity and raise fat burning enzymes so your body is better able to burn fat for fuel.  Sprint training is hard and fast, great if you are without equipment, and will leave you with an influx of post exercise endorphins too.

Try this:


1 x 400 easy run, rest for 70 seconds
2 x 100m pick up runs (speed up) rest for 60 seconds
Make sure you include some Ballistic stretches in here.

Interval Training

2 x 80m Fast with 30 seconds rest
4 x 60m Fast with 25 seconds rest
6 x 40m Fast with 20 seconds rest
2 x 80m Fast with 30 seconds rest

Cool Down

1 x 400 easy run, rest for 70 seconds
Make sure you include some static stretches here.


Holiday meals always feature high-quality proteins, so use this to your advantage!

Be sure to include vegetables which are low in energy but high in fibre and water, which makes them great for managing your appetite. They also provide antioxidants that help the body to eliminate any toxins you may ingest from alcohol or junk food.

Pick a set meal frequency, such as 4 or 5 meals over the course of 12 hours in order to avoid hunger and keep blood sugar steady.


Our Kiwi summer is all about long hot days enjoying the outdoors. Remember to stay hydrated, drinking water also has the double benefit of blunting appetite.

Aim for 3 litres of water a day, drinking at regular intervals.

You got this ladies. Don’t let the “Fuck It Mindset” creep in, or lose the momentum of your long term plan.

You’re in complete control, go and enjoy yourself this holiday and before you do make sure you’ve nailed these 5 steps to staying on track over the holidays!

Shan x


Surviving the Holidays: 5 Tips to Stay Fit & Fab



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  5. Hazell, T., Hamilton, C., Dylan Olver, T., & Lemon, W. Running sprint interval training induces fat loss in women. (2014). Applied Physiology, Nutrition, and Metabolism, 39, 1-7.
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