Getting a quality workout is a top priority for many people. While a gym membership and access to a high-quality fitness facility is ideal, it’s not always possible or feasible for everyone. However, that doesn’t mean you should skip out on exercise completely. In fact, exercising at home can be an effective way to build muscle and reach your goals. Creating an at-home workout plan can be easier than you think.
Before starting to create your at-home workout plan, you need to be realistic about your fitness goals and what your schedule is like. Look at your calendar, whether paper or electronic, and note everything you have to do, including work or school hours, meetings, errands, dates, outings and all of your other commitments. Once you’ve done this, look at your availability and identify the times during the week that you are free to exercise. Be sure to add in your weekly rest days, and set aside time each day for training.
When constructing your at-home workout plan, make sure to include a mix of cardio and strength training. Aim for at least 30 minutes of each on most workout days, and don’t forget to include a warm-up and cool-down. Ideally, you will include a few days of HIIT cardio workouts to get your heart rate up and burn calories, and a few days of low-intensity strength training, such as bodyweight exercises.
In order to make sure you’re following your at-home workout plan, it helps to track your progress. This could be as simple as jotting down notes after each workout, or using an activity tracker to monitor things like sleep, hydration and performance metrics. In addition, a good at-home workout plan will also incorporate variation and progressive overload to prevent stagnation and injury risk.
The best part about the right at-home workout plan is that you don’t need any fancy equipment to get a great workout in. In fact, all you really need is a space to exercise in, some free weights (or even your own bodyweight), a foam roller and maybe a few resistance bands. With a bit of creativity, you can create a well-rounded workout routine that will help you achieve the results you want without spending a fortune on a gym membership. The key to success is being consistent and treating your workouts as you would any other appointment on your calendar – stick with it, and you’ll see the rewards!
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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