30th July 2020

How our Health Coaches exercise without a gym

In some parts of the world, gyms are slowly opening up, group fitness classes beginning again and yoga studios welcoming back yogis. While taking the time out of your day to travel somewhere to exercise can be motivating for some, it is just that – time out of your day. 

Throughout the Covid-19 pandemic, a lot of people have had to try to adapt their exercise routines to a home environment. Luckily for The Fast 800 team, we’re used to helping people exercise no matter where they are (the workouts in The Fast 800 online programme are all designed for small spaces), but for many, it can be difficult to get into a workout routine at home.  

Even our Health Coaches struggle with routine, sometimes, so we asked them about how they’ve maintained their fitness and made their workouts more interesting while staying at home:

I usually workout at the gym but the outbreak of Covid-19 has made me realise I’ve been wasting a lot of money as home workouts are just as effective. I really just don’t have the energy or oomph to do a workout after a long day so aim to get my excise done before work and during my fast. I workout in the lounge room and choose exercise I enjoy – my favourites are body weight exercises like squats, lunges, crunches, push-ups, plank etc. I’m currently planning to convert a corner of the garage into a little workout station and I’ve cancelled my gym membership. I plan to use the money saved to buy some equipment like dumbbells, kettle bells and a treadmill.


I’ve recently got in to running, so I have been trying to do regular 5km runs which are a great way to get out of the house. I also have been doing an equipmentfree/bodyweight resistance routine that includes push ups, squats, lunges, crunches and burpees. The best thing about this is being able to do it in the garden with nothing other than a stop watch! I like to do circuits of 30 seconds on 30 seconds off to really push myself!


“I like to put my workout mat outside in the courtyard, turn on my speaker with some tunes and choose either HIIT or resistance workouts to follow. I have a note pad on the fridge with my weekdays and check them off when I exercise, which feels good. I have to have some accountability otherwise I don’t do it!


Calypso – having just finished one of the programme’s resistance training videos.

workout everday and while I’m easily motivated to workout, I mix it up to keep things fresh! My main go-to’s are running, surfing, yoga and resistance training.


My partner and I have made some concrete dumbbells (we’re very proud of this) and have set up a resistance / HIIT circuit in the backyard which we use about 2-3 times a week. I love running, so normally do 5-10km a couple times per week and also love to cycle around the river in Perth a few times too. If we are lacking energy to exercise we do a run/ ride together where one person runs for a distance while the other rides, then we swap and continue this for about 10km. If you have a workout buddy to keep you accountable and motivated, I think it makes it so much easier.” 


“Don’t forget that incidental exercise is terrific and important. I enjoy walking the dog for two hours a day, but I try to combine this with HIIT and some resistance exercises throughout the week.”


If you’re feeling a little intimidated, our Health Coaches are here to guide you through to better health and better fitness. 

As a member of The Fast 800 online programme, your workouts are planned for you. With a scientifically-formulated combination of high intensity interval training and resistance workouts, your exercise can be tailored to your fitness level, with the intensity increasing throughout the weeks as your fitness and strength improves.  

We’ve even got you covered when you’ve built up your fitness to our Advanced level of training, with Advanced Plus. This extension enables you to continue to improve your fitness with even more variety. Here’s a taste of a full Advanced Plus resistance workout with Health Coach Chrissy:

For a taste of what the exercise programming entails, you might like to download our free 7-day at-home exercise plan.

The Fast 800 is an innovative approach to healthy living and weight loss based on the latest scientific research. Developed in conjunction with Dr Michael Mosley, the online programme is for those that need more support and guidance for achieving long lasting health. If you join the online programme, you will receive Mediterranean-style menus with weekly HIIT and resistance training plans that are tailored to your level of fitness. 

Consult your healthcare professional and read our FAQs and medical disclaimer before beginning any diet or fitness regime.

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