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Home Workout Plan: Get Results in One Month

Posted by Jacob Edwards-Bytom on 7th Jul 2020

Full Body Workouts at Home

There are many reasons you might be interested in creating a home workout plan. First, is the convenience factor. It’s much easier to squeeze a workout into your day if you don’t have to leave your home and go to a gym. Second, when you exercise at home, you can stay fit and save money. 

Is it effective to workout at home? 

There are numerous ways you can workout at home. If you have sneakers and good weather, you can go for a walk or a run. Or, if you want to learn martial arts, there are ways you can practice at home. If your goal is increasing flexibility, you can find a yoga routine on YouTube.

However, there is a big difference between simply working out at home and having a workout plan. To see results and truly make your workout effective, you need a plan. The benefits of a plan include:

  • Establishing a routine keeps you motivated
  • Working all major muscle groups
  • Eliminating boredom by adding variety
  • Progressing as you become stronger

The best way to find the right workout plan is to stop and think about where you are and what you want to accomplish. Ask yourself these two questions:

What is my fitness level—beginner or more advanced?

What is my goal— to improve my health and well-being or to build muscle?

Once you can answer those questions, you can focus on finding the perfect plan that fits your needs. Keep scrolling to find answers to the most common questions about home workouts and examples of different plans. 

What must I buy to start an at home workout plan? 

You don’t need to buy anything! You can get your cardio workout by running or biking outside. If it’s raining, jump rope. If you live in a large apartment building, climbing the stairs can increase your heart rate. A full body workout means incorporating cardio exercises with weight training.

Starting a home workout plan with weights isn’t expensive since socks, water bottles, cans of paint, and other household items can be used to make homemade weights. If you don't have the time or creativity to make your equipment, a fitness mat and dumbbells can be an inexpensive way to get started.  

at home workout plan

What is a good at home workout routine?

The best home workouts incorporate strength training and cardio exercises. It’s important to warm up first, use the proper form to prevent injuries, and find an exercise that you enjoy doing. Don’t do the same routine every day, that could damage your muscles and become too repetitive to be fun.

What is a good routine for beginners at home?

If you haven’t exercised in a while, you should first check with your physician. Once you get the go-ahead that it’s safe to exercise, this 28-day full body home workout plan is a great place to start. It was designed for runners so add some form of cardio, such as walking, running, or biking, to get a full body workout.

This plan includes illustrations showing the proper alignment for exercises such as:

  • side to side
  • triceps dips
  • squats
  • planks
  • burpees

Beginners should perform each move for 30 seconds for a circuit. Do 3 circuits with 2-3 minutes of rest in-between. For the best results, do this routine 3 to 4 times a week.

Another home workout plan for beginners uses resistance training. This type of training doesn't need a lot of equipment. You use either your bodyweight, dumbbells, or resistance bands to make your muscles contract against an external resistance. 

home workouts with dumbbells 

Can you gain muscle from home workouts?

According to MedicalNewsToday, strength training is one of the best ways to build muscle. Here is a video showing home workouts designed to strengthen muscles and burn fat. Set to energizing music, this 30-minute workout routine includes circuit exercises.

A circuit workout is a series of exercises that are performed right after each other. This fast pace lets you build muscle and cardiovascular endurance at the same time.

This plan to build muscle at home is easy to follow. The video shows how to do the following exercises:

  • Chair squat
  • Plank
  • Jumping jack
  • L squat
  • Knee up
  • Air squat
  • S tap
  • Push up
  • Lunges

To build muscle, you should work all major muscle groups at least twice a week. This plan works both upper body and lower body and includes jumping jacks and running in place to keep your heart rate elevated. Your muscles need recovery time, so remember to rest on alternate days.

What type of gym equipment should I buy?

As mentioned earlier, you do not need to buy any equipment. However, since working out at home means there are no gym membership fees to worry about, a good investment would be your favorite type of cardio equipment. By having a rowing machine, treadmill, or elliptical cross trainer in your home, you don't have to let a thunderstorm stop you from working out.

What is a good home workout plan for men?

Many men like to work different muscle groups on different days. Healthline.com put together this a home workout plan that spends day 1 on legs, shoulders, and abs, day 2 on strengthening the chest and back and day 3 works arms and abs.

This plan is designed for men who have a flat-weight bench and adjustable dumbbells at home. Here’s the first day’s workout to give you an idea of the type of exercises in this workout plan. Click on each link to see the proper form for each exercise.

Day 1: legs, shoulders, and abs

As you can see, there are many types of home workouts. Most of these routines can be finished in less than an hour. All of the plans mentioned above provide variety and share tips on how to increase the intensity once the work out becomes too easy. The most important part is simply to start!

Once you’ve been following your home workouts for a few weeks, you might wonder why you didn’t ditch the gym sooner.