All you need to work out at home is some planning and creativity. It’s definitely possible to workout with any weights. Machines can make it easier to organize a routine, but that doesn’t make them the best form of exercise. This is how to create an effective home exercise routine that will save you time and money, while still delivering excellent results.
First you must determine your method of cardiovascular exercise. Even if your main goal is to build muscle, you still need cardio training. Cardio helps to stay lean while building muscle and also makes the body more effective at building muscle. You can perform intervals of cardio between your strength training, create a circuit training program geared towards burning calories, or perform cardio all at once and then strength training all once. Another option is to do your cardio on separate days. If your main focus is developing strength, then you should rest 60-90 seconds between sets and do you cardiovascular work separately.
Some of the best home cardio options are jogging, burpees, running stairs, jump rope, box step-ups, box jumps, faux jump (jump rope without the rope), cardio kickboxing, and step aerobics. They can be used as an interval training exercise. An interval training exercise is a 30-60 second bout of cardio followed by strength training. Try to get your heart rate up between 115-135 beats per minute for best results. This technique is ideal for losing belly fat.
Planning your strength training exercises is the next step. It is a wise investment to buy two pairs of dumbbells. Purchasing one lighter pair for higher reps and one heavier pair for more strength oriented movements allows you to do many of the same movements that people do at the gym. With just a pair of dumbbells you can perform a chest press, shoulder press, squat, deadlift, lunge, step-ups, bent-over rows, upright rows, bicep curls, and triceps extensions just to name a few. It’s okay if you don’t have dumbbells though. It will just take a little more creativity and knowledge of bodyweight strength movements. Bodyweight squats on a wall are a great example of a lower body exercise. Start by performing a set of 25 air squats, being sure to break parallel with your hips. Next, go to the wall and perform an isometric wall squat, holding for one full minute with your knee at a 90 degree angle.
If you use the technique outline above 3x – 5x per week, then you should see results in as little as 2 weeks. As with any workout regimen, they are certain key principles that you should adhere to. First, consult your physician to see what types of exercise are right for you. Next, a proper warm up and cool down session is best to prevent injuries. Lastly, work hard and try you best!