7 Best Advanced Home Workouts To Boost Strength & Tone

A woman doing one of the best advanced home workouts — (Image credit: Getty Images)

It might be starting to feel more spring-like outside (last weekend, we thank you), but March is still pretty cold at times, with more than its fair share of inclement weather. So, if you're still leaning towards living room workouts rather than lacing your trainers up for a chilly run, we get it.

While there are a myriad of advantages to getting your movement in from home (convenience, cost and time, to name just a few), it's easy to write off a home workout as too easy. And all too often, they're targeted at us getting back into movement post injury, rehab or baby. Which got us thinking: is it really possible to do an advanced workout from home?

Keep scrolling for the expert answers, but - spoiler alert - suffice to say that there are so many ways you can up the ante on exercising in your own space. From adding reps and weight to incorporating plyometrics and more, there's no reason for your fitness progress to stall.

And the science agrees, with research (such as this 2023 study, published in the International Journal of Environmental Research and Public Health) concluding that home-based strength training is just as effective for boosting mental and physical health as working out in a gym. Another randomised controlled trial published in the Journal of Physiotherapy found that home and gym-training had similarly positive outcomes, regardless of setting.

So, if your progressive overload is paying off and you're feeling stronger and fitter than ever but you don't want to spend hours working out or head back into the gym, you're in the right place. Below, top PTs share their favourite advanced home workouts to add to your fitness rotation for maximum gains - you're welcome.

For more on all things strength and endurance, do check out our guides to the best home workouts for beginners, the best home workouts that build muscle, and the most effective home workouts to try, here.

PTs weigh in: these are the best advanced home workouts to try

What is an advanced home workout?

While an advanced workout might sound intimidating, what we mean when we say advanced is actually quite simple: nothing fancy, or complicated, just making things, well - harder.

"'Advanced' isn't about the fancy gym kit or the intimidating machines," assures personal trainer Emma McCaffrey. "It's about pushing your limits, and you can absolutely do that in your living room - you just need to get creative, and be prepared to sweat!"

A stickler for the science? Josh Silverman, head of education at Third Space, describes an advanced workout as one that progresses both strength demands and motor control requirements.

"Advanced workouts are defined by how you manipulate load and movement complexity," he explains. "With strategic programming, bodyweight exercises, resistance bands, or free weights like kettlebells and dumbbells can create high-level training sessions. Advanced workouts often involve progressive overload (increasing weight over time), unilateral (single-limb) movements, multi-planar exercises (different directions) and elements of power, stability, and control."

Worried you haven't been exercising long enough to ramp up the intensity? The experts all agree that it's less about how experienced you are, and more about what you're capable of doing. "Advanced workouts aren't about how long you’ve been training, but whether you can master the fundamental skills and patterns under load," shares Lucy Cowan, Master Cycle Trainer at Third Space.

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What are the benefits of advanced home workouts?

It probably won't surprise you to learn that we're huge fans of home workouts for the variety of mental, physical and practical benefits they confer. Let's dig into the details.

1. They're convenient

"One of the biggest advantages of advanced home workouts is that they're convenient and time-efficient," says Cowan. "No commute to the gym means more time for training and recovery."

2. They're cost-effective

Ok, so you might have some initial outlay getting your equipment in order for an advanced home workout, but that will likely be a drop in the ocean compared to ever-increasing gym fees.

" You can achieve high-level fitness without expensive gym memberships or equipment," notes Cowan. "Using resistance bands, weighted backpacks, and tempo variations can make home training just as challenging as gym-based workouts."

3. They enhance functional strength

"Home workouts encourage functional strength, as you use more natural movement patterns rather than relying on gym machines," explains personal trainer at Freeletics, Rowan Clift. "Plus, you develop better body awareness and control, since advanced movements often require mastering your own bodyweight before adding external loads."

4. They help prevent injury

While all movement is great for injury prevention and joint health, advanced home workouts can be particularly beneficial. "By incorporating unilateral exercises, isometrics, and mobility drills, you can strengthen your stabilizer muscles and reduce your injury risk," notes Cowan. "However, before progressing to advanced training, you should have a solid foundation in strength, endurance, and movement quality."

5. They're adaptable

"Advanced home workouts offer unparalleled flexibility in terms of your training approach," shares Cowan. "Whether you're focusing on strength, hypertrophy, endurance, or agility, your home workout can be adapted to fit different goals. You can also control intensity, volume, and exercise selection, allowing for tailored progression."

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How to take a home workout from intermediate to advanced

So, you're ready to take a step up in your home workouts - but how to achieve it? The experts are clear that advancing a home workout requires upping the ante in three ways: increasing intensity, complexity, and challenge.

"You can increase the intensity of a workout by simply adding more weight, higher resistance, or faster movement," notes Lyndsey Hunter-Long, Les Mills UK Trainer and Presenter. "Any of these factors can take a workout to the next level. When it comes to complexity of movements, we're talking about incorporating compound movements or complex variations, like single-leg exercises, overhead presses, or plyometric movements.

"Challenge can be increased by either volume or duration (or a combination of both). More sets, reps, or longer sessions can push your limits. In addition, more advanced workouts often focus on increasing time-under-tension or short rest periods, demanding more stamina and faster recovery."

Watch On

Shop MC UK's home workout essentials now:

Adanola Ultimate Double Strap Moulded Bra

All workouts from beginner to advanced warrant a great sports bra. Lightly padded, softly supportive and sweat-wicking, it comes in a range of colourways so you're sure to find one you love.

BAM 73 Zero Funnel Neck Sweat

Get all the Spring feels with this delightful pastel jumper from B-corp certified brand, BAM. We love the funnel neck style, and trust us when we say it looks as chic with jeans as it does as workout kit.

HEX Dumbbells Set

To really nail an advanced home workout, you're likely to need at least some equipment - and a set of adjustable dumbbells is a great investment, enabling progressive overload while saving on space.

How do I know when I'm ready for an advanced workout?

"If your normal workouts are feeling less challenging and you’re not experiencing any gains in strength and endurance, you might be ready for an advanced workout," says personal trainer at OriGym, Abbie Watkins. "You could be ready to try an advanced session if you have strong form and technique when performing exercises like squats, push-ups, and planks, or if you don’t feel fatigue or soreness when performing an exercise or the day after your workout.

"Finally, if you can perform high-intensity exercises with short rest periods or even lift heavy weights and maintain good control, these are positive signs that you're ready to advance your training."

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Anna Bartter is a freelance journalist who writes about health, fitness and women's lifestyle for publications including Women's Health, Stylist, The iPaper, Metro and Psychologies, among others.

She's always on a quest to find a variety of fun and functional workouts that give you the most bang for your workout buck and she's passionate about championing movement for everyone's mental and physical wellbeing.

IG: @annabartterwrites