Just because you can’t find the time to workout at a gym does not mean that you have to miss out on the benefits of an exercise program. A home exercise program can give you a total body workout. You can easily find a large number of workout programs that you can do at home for overall fitness, weight loss, or strength training.
A good exercise program, whether for the home or gym, combines both cardiovascular and weightlifting exercises. Typically, your weightlifting routine should consist of seven to twelve exercises. Your workout should include all muscle groups. Perform a few exercises for each muscle group to get the best results.
Change your workout program every couple of weeks. As your body adapts to the same routine, your progress will slow down. Challenge your body by doing different cardio and strength training exercises. Change your exercises periodically.
For best results, perform strength training exercises with your cardiovascular exercises. By increasing muscle mass, you will be able to boost your metabolism and burn fat much faster. Perform weight lifting exercises at least twice a week.
Your home exercise program should include a full body workout that targets the entire body. Do the exercise program three times a week with a rest day in between. If you exercise a muscle group on one day you have to give it a rest the following day. You may also opt to exercise the upper body one day and do the lower body on the next day. With this type of program, you can lift weights on consecutive days as long as you allow your upper body to rest while working out your lower body.
Before trying out any workout, see your doctor if you have any injuries, illnesses, or other conditions that may affect your workout. Modify any exercises that cause discomfort or pain.
The workout program below will give you a total body home workout. You will need a barbell, dumbbells, an exercise ball, an exercise mat, and a weight bench. Start by warming up with 5 minutes of light cardio exercise. For beginners, start without weights for one set of 14 to 16 reps.
Intermediate and advanced exercisers can do 2 or 3 sets of 10 to 12 reps using enough weight to just complete the desired number of reps.
1. Bench press (Chest)
2. Barbell row (Back)
3. Back extension (Lower back)
4. Hammer curls (Biceps)
5. Kickbacks (Triceps)
6. Deadlifts (Glutes, hamstrings, back)
7. Static lunge (Quads, hamstrings, glutes)
8. Squats (Quads, hamstrings, glutes)
9. Bicycle (Abs)
10. Ball crunch (Abs)
Combine the above exercises with a cardio workout such as jogging. After a couple of weeks, change the exercises in your home exercise program to prevent your body from adapting to your workout routine. Continually challenging your body will result in greater progress.