Doing workouts without any plan is like solving a puzzle without instructions. Your plans will likely get stuck and stop moving forward for a long time. It’s not easy to make a beginner workout routine at home that you’ll stick to. Not everyone can indeed work with a personal trainer. Also, getting a good home workout plan from a professional might cost some cash. Building the best home workout routine can help you in this case. This article will show you how to develop a daily home workout routine.
Why Home Workout Routine Matters?
A well-made home workout plan can help you reach your fitness goals and improve your training quality in your own space. There is a direct connection between your workout strategy and how your body reacts to it. You need to pay attention to the number of reps, the order of the exercises, the breaks, and the weight of the load.
You also need to ensure that you enjoy your exercise, or you can partner with another similar-minded person. If you don’t like the exercise you do or feel alone, your exercise will not work on your body. To make sure you follow the plan, you need to make sure that you are enjoying your activity.
How To Create Your Home Workout Daily Routine?
Your home workout plan will mostly depend on your goals, interests, schedule, and way of life. For example, if you want to gain muscle, weight training should be your primary focus. But, if you want to improve your cardiovascular fitness, you should focus on cardio workouts. On the other hand, strength and weight training will be the main focus if your objective is weight management. Here’s how to create a cardio and weight training plan at home.
How To Make a Home Cardio Exercise Routine?
Cardio is any exercise that keeps your heart rate up for a long time. Keeping consistency is most important when it comes to cardio workouts. Here are some steps below to make a Home Cardio Exercise Routine.
Setting Up Goals
If you want to reach your goal, you should pick a cardio workout that you enjoy. It could be anything like kicking a punching bag or attending a fast-paced dance class. Alternatively, riding an exercise bike can be your part of the plan. But if you have back pain, try riding a flat motorcycle instead.
Fix Workout Days
After setting up the goal, decide how many days you want to do the cardio exercises. People usually do fitness exercises anywhere from once to three or four times a week. It is advisable to incorporate a combination of high-intensity, brief, and long-duration low-intensity sessions when you are pursuing a specific objective. You may be targeting to enhance your pace time or running a marathon. This combination of exercises helps you get enough rest between workouts and uses different muscle fibers.
Choose Periodization
Depending on your fitness level, you can separate your workouts harder and longer over weeks. This process is called “periodization.” According to research, runners did better after a 6-week practice applying “periodization.” You should rest and recover for two weeks before starting another training plan after the peak part (the final part of periodization) of periodization. If your goal is to lose fat, you can still use the ideas of a periodized program to improve your heart health and speed up the fat-loss process.
How To Create Weight Workouts?
You can also use the periodization methods for weight training. The target is to gradually increase the workload by varying the weights, rep ranges, and rest intervals over a few weeks. You will need to plan two weeks of rest and healing after your peak week.
Setting Up Exercise Days
First, decide how many days you can work out. Then, split your body part based on that number. If you can only work out twice a week, different workouts might work best. If you can work out at least three times a week, you should group body parts based on muscle groups that work well together. Such examples can be the shoulders, chest, arms, back, and legs.
Choose Reps and Sets
After picking your split, you must choose the number of sets and reps you will do for each exercise. You should do three to four sets of 10 to 12 reps (Push up) at the beginning of a periodized plan. The weight you pick will depend on how fit you are. You can increase the weight if the last 12 reps are easy. Do this set of reps for two weeks. After that, do two or three sets of eight to ten reps. You should do 6 to 8 reps for two to three sets after two weeks. Do not buy too many sets of weights if you don’t have enough space to arrange them. Instead, you can get adjustable kettlebells or dumbbells.
Set Rest Period Between Sets
You should also consider how long you should rest between sets. As the weight increases, you will require additional time to relax. At the start of the program, you may not need a high rest time. If the rep range is high, you can rest for 30 to 60 seconds between reps sets. You can use a body massage gun while resting to relax the muscles. But consult a proper consultant to make sure the use of a massage gun is useful for you.
A modest rep range might feel better after 60 to 90 seconds of rest. You must rest for two to five minutes between sets if you are using a bigger load and doing more reps. Your workout plan should start with exercises that work big muscles and use complex exercises. Then, plan routines that work smaller muscles one at a time, like squats vs. leg extensions.
Final Thoughts
Planning your workouts is worth the time, especially if it helps you stick to the plan and meet your goals. If you are still thinking about “what is a good home workout routine?” keep in mind that there is no one-size-fits-all way to get fit. You are less likely to miss a workout if you customize your routine to your schedule, skill level, and individual preferences. Also, you can talk to a healthcare professional about what is best for you based on your medical background and level of fitness. They can help you to choose the best plan for you.
