We now know exercise affects our cognitive behaviours and overall performance… but how can we do that without a gym?!

In times of high stress or great change, it’s important to listen to our bodies. What are they craving… what are they rejecting… and what do they need from us at the moment? For many, our bodies are itching to get out of the house and get moving. And as we discussed in a previous blog, finding the right movement is imperative to our specific performance needs. 

And in a time like this, there’s no better time to figure it out! Even if we’re stuck at home, we can find the right training methods to induce the greatest performance and cognitive benefits we need to make it through this unprecedented time. So, let’s ask the earlier question in a different light: what does your mind need your body to do?

  • Increased Concentration & Memory: Aerobic-based workouts like yoga, walking, or cycling
  • Improved Blood Circulation & Energy: Higher-intensity activities like kickboxing, swimming, or plyometric training
  • Reduced Stress & Anxiety: Moderate-Intensity workouts like light resistance training, yoga, or tai chi
  • Increased Mood & Aesthetics: Resistance-based training like dumbbell workouts, power training, or speed work

Great! Now we know what our bodies need, but… how do we give it to them? Especially when stuck at home? This is where our B2A experts can get a little creative for you. We’ve compiled a few quick activities to get your body moving and boost your brainpower while at home! Everything is modifiable and can adapt to any equipment (or lack thereof) you have. Check them out below:

Speed Training

These intervals can either be done on a stationary bike, on the treadmill as sprints or in the backyard as some fun agilities with the kids (or pets)! Simply set a timer as follows:

  • 4x:20 of work followed by :60 of rest
  • 3x:30 of work followed by :90 of rest
  • 2x:40 of work followed by 2:00 of rest
  • 1x:60 of work followed by 3:00 of rest

You can progress this each week by adding more sets of timed work! Hate doing just one thing? Try on this quick 20:00 ladder-style workout:

  • 30 ft. shuttle runs x 10… 20… 30… 40… 
  • Burpees x 10… 20… 30… 40…
  • Reverse Crunches x 20… 40… 60… 80…

Get as far as you can in those 20:00 to complete your Speed Training Workout of the week.

Plyometric Training

These workouts are designed to be quick, powerful, and fun! Use maximum effort on each movement and make sure to give yourself plenty of rest to keep going (scaled options may be necessary). Complete 3 rounds of 5:00 of this circuit, allowing for about 3:00 of rest between each round:

  • 20 Jumping Squats
  • 40 Sit-Ups
  • 2- Jumping Squats
  • Max Reps (MR) Push-Up Burpees

Looking for that quick boost of energy before your video conference call? Checkout our Tabata-based routine! For a total of 4:00, complete one of the following movements for :30 then resting for :10 -- it’s really that easy:

  • Box Jumps
  • Jumping Lunges
  • Plyo Push-Ups (on a bench if necessary)
  • Burpees
  • Skaters
  • Box Squat Jumps

Want to test yourself and see what you can really bring to the table? This 16:00 2-rounder will have you sweating hard and feeling good:

  • 25 Jump Squats
  • 10 Burpee Broad Jumps
  • 25 V-Ups 
  • 10 Bench Jump Overs
  • 25 Push-Ups
  • 10 Box Jumps

While not every movement in these workouts is strictly “plyometric,” the intensity is high enough to invoke the same hormone releases as a traditional plyometric workout.

Power Training

There are two ways to complete a Power Training Session -- loaded or unloaded. For those who have a handy pair of dumbbells lying around, the loaded option is a great tool to keep muscle mass while still providing the benefits of power movements. But first, the unloaded options:

  • 3 Sets with 1-2:00 Rest Between
  • :30 Jumping Lunges
  • :60 Wall Sits

Focusing on a specific skill? This next workout can be applied to almost any bodyweight movement, and concentrates solely on the concentric (explosive) portion of the skill:

  • 6-10ea. Concentric SL Box Squats
  • 6-10 Concentric Bench Push-Ups

To bridge the gap between unloaded and loaded movements. This particular workout can be done with or without weights! Simply set a timer for 5:00 and try to complete as many sets as possible:

  • 10 ea. Rear-Foot Elevated Split Squats (with or without DBs)
  • 5 ea. Rear-Foot Elevated Split Squat Drops (with DBs = drop the weight / without DBs = drop the body)
  • 3 ea. Split Squat Jumps (strictly bodyweight)

Now for some definitely loaded Power Training workouts. All you need is a set of dumbbells and a timer:

  • 8:00 EMOM
  • 6 Bench Jumps
  • MR DB Burpee Deadlift
  • 8:00 EMOM
  • 6 DB Thrusters
  • MR V-Ups

Want some traditional power movements without the heavy weights? This next workout is for you! Set a 5:00 timer to find a tough weight for 12 reps of Single-Arm DB Snatch, then:

  • EMOM 10:00
  • 6-8 Alt. DB Snatches at the same weight

Strength Training

Whether bodyweight or not, these next few workouts will provide that muscle adaptation we crave… along with the mood-boosting brain effects!

3 Sets with 1-2:00 Rest

  • 10-12 DB Floor Press
  • 10-12 DB Flies

3 Sets with 1-2:00 Rest

  • 10-12 DB Bentover Rows
  • 10-12 Bent over Rear Flies

2 Sets

  • 6-8 DB Split Squats
  • 10-15 Lying DB Leg Curls

No weights? No Problem! Here’s a quick bodyweight routine to challenge even the biggest of weight lifters. Take 5:00 to find the toughest variation of 12 perfect push-ups you can accomplish, then:

10:00 EMOM Alternating between

  • 6-8 Hard Push-Ups
  • 10-12 Pull-Ups

3:00 of Maximum Reps

  • Deck Squats

3:00 of Maximum Reps

  • V-Ups

This next routine can be done with or without weights, but it’s always nice to mix it up every now and again:

3 Sets with 2:00 Rest

  • 6-10 ea. DB Walking Lunges
  • 10-15 Heel-Elevated Goblet Squats

3 Sets with 2:00 Rest

  • :45 Weighted Wall Sit
  • 8 ea. DB Step-Ups
  • 15 DB RDLs

5 Sets with 1-2:00 Rest

  • 6-8 Wall Climbs

Endurance Training

This type of training is both the easiest and the hardest to accomplish in a time like this. While some may still be able to go on a long walk or a socially-distanced hike, others are confined to the tools around their home, meaning without a pool, bike, or treadmill, this can be a tricky training day. If you don’t have any equipment, simply set a timer to get your steps in. If you do have some equipment, here’s what you can do:


  • 6x25m (:05 rest between laps)
  • Rest 3:00
  • 6x50m (:10 rest between laps)
  • Rest 6:00
  • 5x100m (:15 rest between laps)

No pool, but instead have a bike, treadmill or even a rower? Here’s a slow-paced endurance session for you:

  • 3x3:00 (:60 rest between rounds)
  • Rest 3:00
  • 2x4:00 (:60 rest between rounds)
  • Rest 4:00
  • 1x5:00 (:60 rest between rounds)

You can always progress these routines by adding more time, sets, or distance to each movement. BUT, don’t forget to listen to your body (and mind) and give it what it needs… not what we wish we could do.