Setting Up the Perfect Home Workout Plan

If you love to keep fit, figuring out your home workout plan has never been more crucial. According to HubSpot, working from home has increased 400% in the last decade, and with situations like a pandemic, you never know when you might not be able to go to the gym.

There are plenty of great home workouts without equipment involved, or you can invest in a few well-priced weights, resistance bands, or other pieces of equipment to enhance your at-home full-body workout. We’ve picked out a few easy at-home workouts you can do regularly to keep yourself toned, flexible, strong, and happy.

Why Home Fitness Is Important

Why Home Fitness Is Important

Although getting out and about or going to the gym is fantastic, working out at home has many advantages.

  • You can work out however you want, at your own pace, with no pressure.
  • Healthy snacks and drinks are freely available.
  • You can work at your own schedule – early morning or late night.
  • When gyms are closed, you can still work out.
  • Learning to work out at home means that you can still stay fit in a hotel room or at your Airbnb when you travel for business or pleasure.

Are There Different Home Workouts for Men and Women?

Fitness is rarely gender-based but rather based on what you want to improve or change. Both at home workouts for men and women can be based around:

  • Weight loss
  • Cardio
  • Strength training
  • Training for a specific event such as a marathon

If you are pregnant, breastfeeding, or have an underlying health condition, it’s worth checking with your doctor before starting any health or fitness regime

<h2>The Best At-Home Workout With No Equipment</h2>

If you want to get a full-body workout at home, you don’t need a ton of expensive fitness equipment. A mat is good for floor work, but even this isn’t entirely necessary. Planning your full-body workout plan means thinking about:

  • Cardio
  • Abs and Core
  • Arms
  • Legs
  • Butt and Hips
  • Effective warm-up and cool-down programs

Many of the exercises we’ve listed here include several muscle groups to give you the best home workout results.

No Equipment Workout Plan: Workouts Without Weights

What is a full-body workout routine? It’s any workout that improves most of the muscle groups in your body. These exercises work your cardiovascular system (heart and lungs) and tone, build strength, and promote weight loss in conjunction with a healthy diet.

  1. Warm-up. Stretch your arms, legs, and do jumping jacks. Move your neck from side to side, up and down. Touch your toes and reach for the ceiling.
  2. Lunges, 5 on each side
  3. Plank. Start at 30 seconds. The second time you do the workout, aim for 45. Then 1 minute.
  4. Burpees x 5
  5. Glute Bridges x 10
  6. Squats x 10
  7. Sit-ups x 10
  8. Sit-ups, elbow to the opposite knee, 10 on each side
  9. Leg raises, 5 on each side then 5 both legs together
  10. Push-ups, start with 10 and build up by 5 each session

Adding Equipment

If you have some weights or other fitness equipment, you can go even further with your home workouts. If you don’t have weights, a bottle of water is fine. When working with weights, always start low and build the weight up. If you feel pain or twinges, stop immediately and rest.

  1. Weighted leg raise x 10
  2. Squat presses x 10
  3. Jump squats holding weights x 10
  4. Windmill stretches with weights, 5 on each side
  5. Side lunges with weights, 5 on each side
  6. Weighted press ups x 10, one weight in each hand, lifting a weight to your side after pushing yourself up from the floor
  7. Weighted walkouts x 10
  8. Woodchop lunges, 5 on each side
  9. Bicep curls x 20 on each side
  10. Overhead shoulder presses x 10

Just Cardio At Home

Cardio strengthens your heart and lungs and may help you to burn fat.  

  1. Steps: Put your favorite tunes on your headphones and step up and down your bottom step for 10 to 20 minutes.
  2. Jumping jacks
  3. Dance: Look out for YouTube videos with Zumba workouts or similar.
  4. Running: Even when you can’t get out, you can run the perimeter of your home, or if you have a yard or garden, make use of those.
  5. Skipping

Your Weekly Workout Plan

If you’re going to be working out at home regularly, it’s good to have a weekly workout plan so that you can stay organized. Doing the same workout day in and day out can strain muscles or put pressure on your joints. But more than that, it can become dull and leave you feeling unmotivated. Switching it up a bit keeps you excited about working out.

Set a goal: Do you want to lose weight? Tone up? Bulk out? Write out what you want to change and by how much. Having a written goal could make you 50% more likely to achieve it.

At Home Workout Plan

  • Monday: Cardio workout
  • Tuesday: Weighted workout
  • Wednesday: Rest day. You could go for a walk if you feel the need to stay active.
  • Thursday: No equipment day. Challenge yourself to do a different exercise each time.
  • Friday: Cardio workout.
  • Saturday: Weighted workout. Try doing different exercises than the Tuesday workout, especially if you have any aches from your new regime.
  • Sunday: Rest day

The Best At Home Workout Tips

  • Eat well. Include plenty of lean protein to aid in cellular repair.
  • Drink lots of water.
  • Try and have a set bedtime routine.
  • Don’t push too hard.
  • Rest as you need to – but don’t give up.

Are you ready to start working out at home?


Maintaining a full-body workout routine at home is easier than you think. Planks, jumps, squats, and more come together to make sure no muscle group is missed – without ever leaving the house. 

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