The best part about today’s world is its practicality and all of the things that can be done from home. Even workouts. So, there are no more excuses. There are super-efficient and effective workouts you can do and have amazing results from the comfort of your home. You can adjust these weekly and monthly plans so that you can do them in half an hour. All phases, from stretching and warming up to the workout, target the specific muscle groups. So, we have prepared an ultimate home workout plan that will help you stay in shape.
1. Stage One: Warm-Up
Warm-ups do not have to be overly demanding. You can do a couple of exercises that will help you move and keep your heart rate up. We cannot stress enough how much the warm-up is important. By warming up your muscles, you will prevent injuries that may have serious consequences for your body. Warming up can be as simple as running in place or a couple of minutes of light jogging on a treadmill. If these exercises feel boring and you want to add some excitement to your warm-up, then you can try out jumping rope, which has amazing effects on your body since it engages almost every muscle group and is very convenient for home workouts.
2. Bodyweight Workout: Beginners
When you decide to start your business journey, it is crucial to stay consistent. If you are a beginner, then you should not be too tough on yourself and start with some light exercises. The home routines consisting of bodyweight squats, dumbbell rows, planks, jumping jacks, push-ups, walking lunges, and Russian twists will activate almost all the groups of muscles in your body and can be even more enhanced with weights if you are among the lucky ones to have dumbbells in your home. Additionally, if you decide to invest in building a home gym, you should keep in mind to incorporate various weight plates that will help you through your cut phase. However, you should use lighter weights at the beginning of your fitness journey and increase them when you feel so.
3. Bodyweight Workouts: Advanced
If you feel that beginner workouts are easy for you, then you should test yourself and try advanced bodyweight workouts. Advanced exercises you should try out are quite difficult to perform, so it is recommended to do them only if you are in good shape. You must have heard of the pistol squats, also known as the one-legged exercises. 10 reps on each side are the optimal number for this exercise, but if you cannot complete all 10 reps, it is fine. Keep it to the number of repetitions that will not hurt your muscles. The next exercise on the list is the bodyweight exercises, followed by the walking lunges, jump step-ups, pull-ups, dips, chin-ups, push-ups, and a 30-second plank. Each exercise should have 20 reps and five sets. We must warn you that this routine will make you break a sweat and will hurt you in a positive sense. In case you overrate yourself, you can reduce the number of reps. The only thing you must do is to keep moving.
4. High-Intensity Interval Training
You do not have to go to the gym every day to be able to perform your high-intensity interval training. You can do these at home as well. HIIT is a type of cardio that involves a specific regimen and a whole variety of speeds, intensities, and repetitions. You can do your HIIT by performing shorter intervals of jogging, swimming, riding a bike, or by doing a structured routine. It can be difficult to run if you are limited to your backyard, but jumping rope can help you achieve almost the same results. Additionally, you can limit yourself to a single exercise that is more demanding than those you usually do as part of your sculpting routines. For instance, burpees. This is an exercise that consists of a couple of stages. Firstly, you need to stand up, squat down, kick your legs out, do a push-up, bring your legs back, and jump again. This single exercise has different stages that are responsible for activating various muscle groups in your body.
You do not have to visit the gym every single day to get in the best shape. The same results can be achieved at home. There are no more excuses for not working out, and the best part is that you can create the routines that will have the greatest effect on your body and benefit you on many levels.