So many people make resolutions to get into shape only to fall short due to circumstances they deem beyond their control; work schedules, the weather is too cold, no child care at the local gym or fitness center, gas is too expensive, still too self-conscious to work out in front of others, or maybe in these economic times, a monthly gym membership is just not plausible. Well there's good news ... you can get into shape at home!
No need to spend money on endless DVDs or specialized clunky home workout machines; with some basic research, some simple planning and a strong desire to finally get fit, you can get in a great and effective work out, burning up to 118 calories every 15 minutes, all from the comfort of your own home!
Getting Started
- Decide how many days per week and what amount of time you are able to commit to working out, write this down on your calendar.
- Decide what equipment if any you have or need. Although this program details with and without any major equipment, there are additional options below for those who are able to purchase smaller items, such as light dumbbells.
- Depending on your level of fitness, here is a general guide for healthy individuals: 8-12 lbs. for beginner, 12-20 lbs. for intermediate, 15-25 lbs. for advanced lifters.
- Decide whether or not to use an energy supplement, just to aid in your workout performance and in fat loss if that is also a goal.
Cardio Respiratory Exercise
Although a 30-minute moderate intensity (brisk walking, jogging, elliptical) is recommended 4-6 times per week for best results, the only cardio specific exercises in this program are in the home, with no machines, only a jump rope and body weight.
For intermediate to advanced exercisers, the rest periods between the circuit exercises can be reduced to increase the exercise heart rate, which will in turn aid in more of a fat burning, cardio type work out. Circuit training is very effective for this reason, going from one exercise to the next with little or no rest between causes the heart rate to stay elevated throughout the entire workout.
Perform the following routine:
- Once per week if you are a beginner.
- Two times per week if you are intermediate.
- Three times per week if you are advanced and very fit.
- 24-48 hours of rest is required to work the same muscle group again.
- It is important to take at least one day per week of total rest and recovery.
| Lifter | Sets | Reps | Rest | Additional Weight |
| Beginner | 1-2 | 10 | 30 Seconds | None |
| Intermediate | 2-3 | 12 | 20 Seconds | 8-10 Lbs |
| Advanced | 3-4 | 15 | 0-15 Seconds | 12-15 Lbs |
No Equipment Program
Push Ups:
Superman:
Butt Lift (Bridge):
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Click Image To Enlarge. Butt Lift (Bridge)
Click Here For A Video Demonstration Of Butt Lift (Bridge).
Glute Kickback:
Bench Dips:
Bent-Knee Hip Raise:
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Click Image To Enlarge. Bent-Knee Hip Raise
Click Here For A Video Demonstration Of Bent-Knee Hip Raise.
Oblique Crunches - On The Floor:
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Click Image To Enlarge. Oblique Crunches - On The Floor
Click Here For A Video Demonstration Of Oblique Crunches - On The Floor.
Toe Touchers:
Seated Triceps Press:
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Click Image To Enlarge. Seated Triceps Press
Click Here For A Video Demonstration Of Seated Triceps Press.
Zottman Curl:
Seated Dumbbell Press:
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Click Image To Enlarge. Seated Dumbbell Press
Click Here For A Video Demonstration Of Seated Dumbbell Press.
Conclusion
Remember to listen to your body, if anything hurts, or is difficult to do, move slowly, breath and don't force it. Even simple moves take time to master, and if you are beginner don't try to implement the faster moves until you have been working out at least twice a week for 4 weeks.
Move slowly and carefully through out each exercise, focusing the mind on the muscle group that is currently working for you. When finished, a simple stretch of each of the larger body parts can really help recovery and relaxation.
References:
- http://www.healthdiscovery.net/links/calculators/calorie_calculator.htm
- http://www.exrx.net/
- https://www.bodybuilding.com/fun/exercises.htm
- http://www.acefitness.org/