This article “7 Easy Home Workout Routines you should not miss” will give you day to day workout routine which you can do easily targeting all the muscles group. The most important thing about the workout schedule is that you won’t need any fancy equipment or basic equipment like dumbbells and bars to perform this workout.
An important question that would pop out is – Is Home Workout Effective?
The answer is big “Yes”. However, you need to be ready to put in little effort and time regularly at the comfort of your home, we assure you that these workouts would be as effective as a gym workout.
Exercises shown in this article are easy to do and any person of any level of fitness can perform the exercises shown here with the help of instructional videos.
3 sample weekly workout routines for people having beginner, intermediate and advanced level is also given, in case readers won’t have excess to gym trainers or personal trainers.
Really, there is no bad time for a workout, you can choose any time of your convenience for home workouts, however, we recommend doing the workouts in the morning, as secretion of hormones in the body is at its pick in the mornings.
This really depends on an individual’s gender, age, fitness targets, level of fitness, etc. However, we recommend 4 to 5 days of workout at least for 30 minutes a day.
As we mentioned earlier you won’t require any fancy equipment. In fact, if you don’t have basic weights like dumbbells and bar, still you will be able to perform the exercises mentioned here. What you will require
- Water Bottle
Let us start, with back exercises, we would cover all the major muscle groups in this article.
- Let Pull Down
- One Arm Row
- Bent-Over Row
- Seated Rows
- Handstand Push-Ups (Incline Push-ups)
- Overhead Press
- Front Raises
- Side Raises
- Upright Rows
- Rear Delt Fly
- Bicep Curls (Single and Double)
- Hammer Curls
- Overhead Pulley Bicep Curls
- Concentration Curls
- Diamond Push-Ups
- Pulley Push Downs
- Standing Triceps Extension
- Triceps Dips
- Triceps Kick Backs
- Classic Squats
- Leg Extensions
- Leg Curls
- Calf Raises (Seated & Standing)
- Reverse Crunches
- Lying Leg Raises
- Side Planks
- Bicycle Crunches
- Trunk Lateral Flexion
Sample Workout Schedule:
There are thousands of workout routines out there. The Schedule given here is just a sample workout that one can start with, and gradually consider altering It with experience and/or expert advice.
This is a sample workout, workout routine, and selection of exercise of reach body part depends on individual choice and fitness goals. take the advice from your trainer/personal trainer for workout routines that suits you (According to your workout history, medical history if any, fitness level, age, gender, and diet).
|Frequency||3 Times||4 Times||5 Times|
|Monday||Warm-Up and Stretching | 6 to8 Sets of Leg Exercises with 12 to15 Reps | 4 Sets of Abs Exercises with 20 Reps | Full-Body Stretching||Warm-Up and Stretching | 8 to 10 Sets of Leg Exercises with 12 to15 Reps | 4 to 6 Sets of Abs Exercises with 15 to 20 Reps | Full-Body Stretching||Warm-Up and Stretching | 10 to 12 Sets of Leg Exercises with 12 to15 Reps | 6 Sets of Abs Exercises with 15 to 20 Reps | Full-Body Stretching|
|Tuesday||Rest||Warm-Up and Stretching | 8 to 9 Sets of Chest Exercises with 12 to15 Reps | 6 Sets of Shoulder Exercises with 12 to 15 Reps | Full-Body Stretching||Warm-Up and Stretching | 10 to 12 Sets of Chest Exercises with 12 to15 Reps | 6 to 8 Sets of Shoulder Exercises with 12 to 15 Reps | 6 Sets of Triceps with 12 to 15 Resp | Full-Body Stretching|
|Thursday||Warm-Up and Stretching | 6 Sets of Chest Exercises with 12 to15 Reps | 4 Sets of Shoulder Exercises with 12 to 15 Reps | 4 Exercises of Triceps with 12 to 15 Reps | Full-Body Stretching||Warm-Up and Stretching | 8 to 9 Sets of Back Exercises with 12 to15 Reps | 6 Sets of Abs Exercises with 12 to 15 Reps | Full-Body Stretching||Warm-Up and Stretching | 10 to 12 Sets of Back Exercises with 12 to15 Reps | 6 Sets of Bicep Exercises with 12 to 15 Resp| 6 Sets of Abs Exercises with 12 to 15 Reps | Full-Body Stretching|
|Friday||Rest||Cardio & Flexibility Workout||Cardio and Flexibility Workout|
|Saturday||Warm-Up and Stretching | 6 Sets of Back Exercises with 12 to15 Reps | 4 Sets of Biceps Exercises with 12 to 15 Reps | Full-Body Stretching||Warm and Stretching | 6 Sets of Bicep Exercises with 12 to15 Reps | 6 Sets of Triceps Exercises with 12 to 15 Reps | Full-Body Stretching||Warm-Up and Stretching | 6 Sets Each of Legs, Back and Chest with 10 to 12 Reps | Full Body Stretching|
General rules of training
- It is important to note here that people above 40 years of age should not perform strength training more than 4 days a week.
- Perform Warm up for 5 to 10 minutes and Dynamic Stretching before and static full-body stretching after the workout
- Hydrate yourself properly particularly during and after a workout
- Eat a small protein and carbohydrate meal before 1 hour and after 1 hour of workout
- Perform all the exercises with proper form and technique, watch the instructional video carefully.
- Surya Namaskar is a fantastic way to start your workout.
7. The workout should not last more than 45 Min to 1 Hour.
8. Those targeting weight loss should perform cardio before strength training at least 4 days a week for 20 minutes
9. Those targeting lean muscle mass should perform cardio after strength training 1 or 2 times a week for 20 minutes.
10. Keep changing the workout routine and workout intensity by changing the number of sets per muscle group and repetitions per set or by gradually increasing the weights etc.
These are general guidelines, you should consult a qualified and certified trainer for proper advice on your workout schedules and diet. People having heart conditions should consult their doctor before starting any exercise routine and should avoid high-intensity training.