The pandemic has taught us that working out from home can be just as effective as working out at the gym. There are many reasons to train at home, including lack of time, lack of motivation, financial limitations, or simply convenience. However, an effective training plan can be a challenge, especially when you consider that you have limited equipment at your disposal. In this blog post, we will help you create a perfect at-home workout plan, tailored to different fitness levels and training goals, while incorporating the use of fitness accessories from our Gym Generation Shop.
The right preparation
Before you start exercising, it is important that you prepare properly. This includes warming up to avoid injury and prepare your muscles for the workout. A simple 10-15 minute warm-up exercise can help get your heart rate up and your muscles loose. Some recommended warm-up exercises include jumping jacks, lunges, squats, and burpees.
A brief explanation of the best exercises to do at home
A perfect home workout plan should consist of a combination of strength and endurance training to ensure a balanced workout. Here are some exercises to include in your plan:
Squats
A great exercise to tone the hamstrings, glutes and lower back. To make this exercise even more challenging, you can use weights, such as dumbbells or a kettlebell.
Pull-ups
Pull-ups are one of the most effective exercises for the upper body, and they help build strength in the arms, shoulders, back, and abs. However, they are also one of the most challenging exercises and often require a lot of strength and endurance to perform.
There are several variations of pull-ups, including the narrow pull-up, wide pull-up, and undergrip pull-up. Each variation has its own pros and cons and can target different muscle groups.
Push-ups
This exercise works the pecs, shoulders and triceps. If regular push-ups are too easy for you, you can try these variations: tight push-ups, push-ups on elevated hands, or Spiderman push-ups.
Lunges
A great exercise to work the hamstrings, glutes and calf muscles. You can also use weights here to make the exercise more challenging.
Crunches
An exercise that targets the abdominal muscles. You can try variations of this exercise, such as bicycle crunches or reverse crunches.
Planks - An exercise that strengthens the entire body, especially the abs and lower back. To make this exercise even more challenging, you can try side planks or planks with your feet elevated.
Jumping Jacks
Jumping jacks are a popular and easy cardio exercise to incorporate into your at-home workout schedule. This exercise consists of jumping with your legs apart and simultaneous arm movements, bringing your hands together overhead and then lowering them back down while returning to the starting position. A cardio exercise that increases your heart rate and warms up your whole body.
burpees
A challenging exercise that works your whole body, especially your pecs, shoulders, triceps, hamstrings, glutes, and abs. Burpees can also be performed in different variations, such as with push-ups or squat jumps.
It's important that you perform each exercise with proper form and technique to avoid injury and maximize the effectiveness of your workout. If you're having trouble finding the right form, you should either consult a personal trainer or look for instructions online.
Home workout training plan
Here's an example of a perfect at-home workout plan, tailored for different fitness levels and training goals, to help you achieve your dream body. This training plan combines strength training and cardio exercises to strengthen your muscles and improve your endurance. It also includes the use of fitness accessories to make the workout more challenging and interesting.
This training plan is divided into 7 days and each day has a different focus training.
Weekday 1: strength training
- Warm-up: 10-15 minutes of cardio training (e.g. jumping jacks)
- Squats (3 sets of 12 reps)
- Push-ups (3 sets of 12 reps)
- Pull-ups (3 sets of 8 reps)
- Lunges (3 sets of 12 repetitions per side)
- Planks (3 sets of 30 seconds)
- Crunches (3 sets of 15 reps)
- Cool down: stretching
Weekday 2: cardio training
- Warm-up: 10-15 minutes of cardio training (e.g. jogging in place)
- Burpees (3 sets of 10 reps)
- Jumping Jacks (3 sets of 30 seconds)
- Mountain Climbers (3 sets of 30 seconds)
- High Knees (3 sets of 30 seconds)
- Cool down: stretching
Weekday 3: Strength training
- Warm-up: 10-15 minutes of cardio training (e.g. jumping jacks)
- Weighted squats (3 sets of 10 reps)
- Dumbbell Rows (3 sets of 12 reps per side)
- Reverse lunges (3 sets of 12 reps per side)
- Side planks (3 sets of 30 seconds per side)
- Bicycle Crunches (3 sets of 15 reps)
- Cool down: stretching
Day 4: cardio training
- Warm-up: 10-15 minutes of cardio training (e.g. jumping jacks)
- Burpees with tuck jump (3 sets of 10 reps)
- Jump Squats (3 sets of 12 reps)
- Plank Jacks (3 sets of 30 seconds)
- Skater Jumps (3 sets of 30 seconds)
- Cool down: stretching
Weekday 5: Strength training
- Warm-up: 10-15 minutes of cardio training (e.g. jumping jacks)
- Kettlebell Swings (3 sets of 12 reps)
- Elevated hands push-ups (3 sets of 12 reps)
- Pull-ups (3 sets of 8 reps)
- Weighted lunges (3 sets of 12 reps per side)
- Elevated Feet Planks (3 sets of 30 seconds)
- Reverse crunches (3 sets of 15 reps)
- Cool down: stretching
- Warm-up: 10-15 minutes of cardio training (e.g. jogging in place)
- Burpees with push-ups (3 sets of 10 reps)
- Box Jumps (3 sets of 12 reps)
- Mountain Climbers with Raised Hands (3 sets of 30 seconds)
- Cool down: stretching
Weekday 7: rest day
Note: The number of repetitions and sets can be adjusted depending on your fitness level. If you're just starting out, you should start with fewer reps and sets and work your way up. It's also important to make sure you're giving your body enough recovery time to avoid injury and allow muscle growth.
In addition to this training plan, you can also incorporate cardio training such as jogging, cycling or swimming into your weekly plan to improve your cardiovascular fitness. It's also important to eat a balanced diet and get enough sleep to achieve your training goals.
An effective home exercise plan can help you achieve your fitness goals while enjoying the benefits of exercising in the comfort of your own home. A good plan should be tailored to different fitness levels and training goals, and incorporate the use of fitness accessories to make the workout more challenging and interesting.
Remember that it is important to perform each workout with proper form and technique to avoid injury and maximize the effectiveness of the workout. Consult a personal trainer or search online for guides if you're having trouble finding the right form.
With a well-planned exercise schedule, discipline, and patience, you can achieve your fitness goals and lead a healthier life.
