Creating your own home workout routines can help you get fit and healthy without spending money on a gym membership you may never use. You won’t feel self-conscious in your workout clothes and you can do exercises on your own schedule. Plus, you can listen to your favourite music or television program at the same time!
The Planning Stages
In order to devise an effective exercise program, you must create a long term goal and then develop a series of short term goals to achieve. This will keep your motivation going because without a goal, your fitness routines are doomed to fail before you even start. Your objective could be to drop a pants size or two or to lose weight and lower your cholesterol.
With your goal in mind, create a schedule for exercise and stick to it; building in a day off is important too, not only because your body needs a rest but also for peace of mind. The most effective home workout routines will exercise only two or three muscle groups at a time. This practice will allow your muscles to recuperate, thereby avoiding muscle damage or fatigue.
For example, one day you could work your legs and back, then another day your chest and shoulders and then arms the next time. With your abdominals, you can incorporate a few exercises each day as they are not as prone to injury. Alternating cardio exercises in between working your large muscle groups will help you burn fat.
Workout Routine Examples
No matter what your exercise routine is for the day, it is important to warm up your muscles first. This could be a few minutes of cardio such as walking, bicycling or even jumping jacks – anything that gets the heart pumping and your muscles warming. What you should not do is stretch when the muscles are still “cold” as this may actually create tears in them instead of warming them up for use.
Home workout routines that incorporate legs and back should include lunges, squats and calf raises. These three moves are the foundation of strengthening your lower body and back. Once these moves become too easy, you can add resistance such as weights to challenge your body. Abdominal muscles can get quite the workout with ab crunches, oblique crunches, leg lifts and bicycle crunches.
The upper body tends to be more challenging for some. There are a few exercises that don’t require resistance such as elastic bands or dumbbells. These fitness moves include push-ups, tricep bench dips and pull-ups or chin-ups using a pull-up bar. Using weights, you can exercise your biceps with hammer curls and bicep curls while your triceps get a workout with dumbbell extensions. Shoulder muscles develop with weights on lateral raises, dumbbell rows and shoulder presses whereas the chest muscles benefit from dumbbell flies and bench presses.
Once you finish your exercising for the day, this is the time to incorporate stretches which will help keep your muscles from tightening. After following your home workout routines for a period of time, it is important to swap some of the exercises for new ones to keep your body guessing. Allowing your muscles to become complacent from repetitive moves will slow your progress.