Not everyone has the opportunity to work with a personal trainer or pay for a costly gym. Therefore, starting a home workout program can be the best option. You’ll be able to customize your needs depending on age, nutrition strategy, goals, and free time.
A home workout routine has an infinite number of reps, sets, and exercises you can choose from. However, many first-timers tend to make the entire process overcomplicated. With a little thought, you can stay fit without going to the gym by building a result-oriented home workout routine that will be easy to stick to.
So, are you thinking of coming up with a home workout routine? It doesn’t have to be an exhausting process. We reveal how to set up an effective home workout routine, popular exercises, and equipment. Explore more by checking out https://www.factoryweights.co.uk/collections/calibrated-plates.
Developing Your Fitness Program
Define Your Goal
Before you set up a home workout routine, you must be aware of what you intend to achieve at the end of the training process. Different training routines have varying outcomes, and with a clear goal, you’ll easily shape your workout.
Figure out whether your goal is to build muscles, lose weight, or train for a marathon. Write down whatever your goals are to help you track the progress. We recommend using the SMART method (specific, measurable, attainable, relevant, and timely).
Identify Your Training Location
Training at home has its ups and downs. If you have pets and children, you’ll always run into disruptions. You need a quiet room, empty yard, garage, or park for your workouts. Identify a spot that will provide enough room for your yoga mat, stretching, and jogging.
Come Up With a Balanced Routine
With goals that are well calculated, you can now determine the number of minutes you need for your weekly activities. To achieve the best results, training for about 300 minutes is recommended. You may allocate more minutes to moderate aerobic exercises and fewer minutes to vigorous training.
If you plan to train five days a week, 60 minutes per day are sufficient. Combining both vigorous and moderate activities in your daily training is even better. For example, on day one and day 3, you can do aerobics, and on days 2 and 4, go or run for at least 20 mins. On the last day, you may do pushups and a brisk walk.
Engaging in strength training exercises two times a week to boost your major muscle groups is ideal. You can choose to do a single set of each exercise with the help of a resistance level.
Incorporate Activities in Your Daily Training
A home workout routine needs cross-training. Different activities, when incorporated into your training, can help kill boredom. Biking is a common activity that reduces the chances of hurting your muscles or joints. You may still walk, swim, or engage in simple strength training activities.
Create a playlist and watch while on your treadmill or ride the stationary bike as you listen to an audiobook or read your favorite book. Creating the playlist will distract you from fatigue as well as increase endurance.
Understand Your Level of Training and Popular Exercises
An effective home workout routine requires you to understand your training level. If it is your first time, you need a beginner workout routine. The beginner’s routine has low-level intensity activities that will usher you to the next level. Below is an example of a training activity for beginners.
Beginners bodyweight training
You can do three circuits of the following exercises.
| Activity | Frequency |
| Body weight squats | Do 25 Reps |
| Push Ups | Perform 15 reps |
| Walking Lunges | 15 for each leg |
| Dumbbell Rows | Perform 15 for each arm |
| Planks | 15 seconds |
| Jumping Jacks | 30 Reps |
Advanced bodyweight training
You may embark on the advanced home workout training if you manage the beginner workout successfully. Below is a circuit you may adopt for the advanced levels. Note that the exercises are a bit intensive and may hurt.
| Exercise | Frequency |
| One-legged squats | Person 10 for each side. ( You must be in good shape to manage) |
| Body weight squats | Do 20 reps |
| Walking Lunges | Do 20 reps with each leg at 10 |
| Jump step ups | 10 reps for each leg |
| Pull-ups | Do inverted bodyweight rows (10 reps) |
| Dips | Perform 10 reps between bar stools |
| Push-ups | Do 10 reps |
| Plank | 30 seconds |
What Equipment for Your Home Workout
Now that you know the level of training requirements, you need to get the right tools for the task. Home workouts don’t need to be costly. Some of the equipment you’ll need include;
- Training shoes that are more supportive
- Fitness apps/ smart devices
- Skipping rope
- Resistance level/bands
- Mat
- Step bench or box
- Gliding discs
Conclusion
Home workout routines are not only inexpensive but also enjoyable, as they give you the freedom to choose your time and develop your workout goals. You’ll have a sense of excitement once you begin to see the results.
A good home workout routine must have clear goals, ample location, a variety of activities, a level of training, and affordable equipment. If you are set to have a superior home workout routine, personalize it, as chances of skipping are rare.
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