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April 24, 2020 5 min read

We'll spare you the lecture on why you should be staying in these days. If you're reading our guide on how to get fit from home, chances are you get it: you grasp the importance of self-isolation and social distancing as a means to flatten the curve and stop the spread of COVID-19.

What you don't know, perhaps, is how to get fit from home. For people who equate getting to the gym with being fit, we can understand how the idea of working out from home could pose a mental hurdle--but rest assured, physically, you can get just as good a workout from home as from a gym.

In fact, you can get an even better workout from home. We’ve helped millions of people do it, and the lean, strong and sculpted bodies in our BodyRock FitFam are proof of the success anyone can have if they just stick with us and sweat it out inSweatflix


We're going to show you how to get into the best shape of your life from home. Keep reading. 

How to Get Fit From Home

Step 1: Determine Your Goals

Step 2: Make the Time

Step 3: Include Stretching & Mobility

Step 4: Know When to Level-Up

Step 5: Get Support & Stay Strong

Step 1: Determine Your Goals

99% of people who start working out want to do two things simultaneously: lose fat and build at least a little lean muscle mass.

Not only does lean muscle look good, but having more muscle mass helps you increase your metabolism so you can burn more fat from all over your body. 

However, there are subtle variations of this overarching goal. The main variation usually hinges on just how much fat one wants to lose and how much muscle one wants to gain.

Keep in mind, however, if you’re a woman who is reading this, you will NOT bulk up simply by lifting weights. You would have to use supplements, lift weights at very low reps (3-5) and, depending on your genetics, use substances to get any real bulk. Women lack the testosterone required to get really jacked.

So, what’s your primary goal?

To lose fat?

To gain muscle?

To do both at the same time?

If your primary goal is to lose fat, you’re going to want to focus on workouts that prioritize immediate caloric burn while also building functional muscle strength. 

The best workouts for fat loss are cardio workouts that pepper in HIIT resistance. If you don’t have any equipment, don’t worry: using your own bodyweight PLUS gravity, you can get an amazing plyometric and HIIT resistance workout.

Here’s one of our favourites from Sweatflix’s new Stay Safe series.  Sign up for a freeSweatflixtrial for 30 days and score access to thousands of workouts for fat loss.

If your primary goal is to gain muscle, then you want to focus on rep-based heavy lifting workouts. Our BR20 series is one of the best heavy liftingSweatflixseries. Here’s a workout from BR20 to get you started.

You can get BodyRock workout equipmenthere.

If your primary goal is to lose fat and gain muscle, then aim for resistance-bearing workouts that also use fat-blasting plyometric moves. Check out our Sweatflix Live series for great muscle-building and fat-blasting workouts that will teach you how to get fit from home.

Step 2: Make the Time

Time to workout won’t miraculously fall into your lap--especially if you’ve been making excuses to avoid working out for years. You have to make the time to workout and stick to it. No backing out.

That’s the bad news.

The good news is that you can get a great workout in less than 30 minutes. In fact, every workout we suggested above is less than half an hour, and you can burn hundreds of calories while sculpting a stronger, leaner body. 

When’s the best time to workout?

When you’ll actually do it! There are many benefits to working out in the morning, including increased productivity and energy all day, as well as better decision making and increased fat loss, but if you’re simply not a morning person, then forcing yourself to workout in the morning might discourage you into not working out altogether. 

Not working out at all is far worse than not working out in the morning. And night workouts are great for people who have trouble getting going in the morning.

So, whenever you decide to workout, set aside a little time when you have the least amount of excuses not to do it. 

Learn more:Morning Workouts vs. Night Workouts: Which is Best?

Step 3: Include Stretching and Mobility

Stretching and mobility work will help your body stay limber and functionally robust. You’ll be less prone to injury, have healthier joints and a better range of motion.

You don’t have to commit to an hour-long yoga practice. As little as a few minutes of yoga per day can do wonders for your flexibility and mobility.

See for yourself. Try our BodyRock Yoga series. The first class here is on us. Remember, you can sign up for 30 days freeSweatflix, too!

Learn more:Stretch to Get Lean and Burn Belly Fat. 

Step 4: Know When to Level-Up

Depending on your current level of fitness, you can plateau and stop seeing results from your fitness routine in as little as a couple of weeks. (Though if you’re new to fitness, it can take up to eight weeks.)

Signs that you need to increase the challenge of your workouts include:

Feeling bored and unmotivated.

Not feeling sore after workouts.

Not being able to break a sweat.

Not feeling tired after workouts.

Not seeing results from your workouts (stalled out fat loss or muscle gain)

Learn more:5 Signs You’ve Plateaued.

If you have plateaued, simply level-up!

  • Try a new kind of workout (e.g. try some combat style HIIT or some fasted exercise.)
  • Lift a heavier weight!
  • Increase your workout intensity.

We have an excellent package in our store right now, perfect for those who are trying to build their home gym for the first time.


Step 5: Get Support & Stay Strong

Studies show that people that train together see better results. This doesn’t mean you have to work out with anyone in the flesh, but a little bit of virtual accountability can go a long way to supercharge your lean gains. Join ourInsiders Group on Facebook and access our community of supportive, like-minded BodyRockers who check-in to keep one another on track.

Join now!

Learning how to get fit from home is really just about getting the support you need to stick with your workouts. We’ve provided you with everything you need to get started and keep going.

Start with a 90 day FREE trial ofSweatflix. You got this!


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Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.