During the quarantine, at-home workouts are becoming more and more popular. You’d be surprised how exhausting an at-home workout can be when it’s done correctly. However, I know the new style of being healthy can be intimidating for some of you. And committing to pay a monthly fee for an app you may never use again is daunting.
Today, I’m sharing how to make your own at-home workout over the next few months. That’s right, no payment, little structure, and completely customizable workouts to fit your needs. I’m not a health expert but I am confident you will get your sweat on with these moves. You just have to promise me one thing. You will need to follow some of the structure I provide to make it effective, after that, the sky is your limit!
How the at-home workout will work
Below I have a number of moves bucketed into 3 categories: legs, arms, and abs. The first step to make your own at-home workout is to pick 10 of the moves outlined below. Next, you will complete as many reps as you can in 30 minutes. Give yourself 30-60 seconds of rest in between each rep. If you’re feeling confused, keep reading to see an example workout for 1 day.
- 15 squats
- 30 walking lunges (15 each side)
- 30 bridges
- 10 burpees
- 10 jump squats
- 30 jumping jacks
- 15 sumo squat
- 30 second wall sit
- 40 calf raises
- 30 fire hydrants (15 each side)
- 30 donkey kicks (15 each side)
- 15 narrow squats
- 15 push ups
- 15 tricep dips
- 30 forward arm circles (level with shoulders)
- 10 tricep push ups
- 30 backward arm circles (level with shoulders)
- 20 commandos
- 20 bicep curls (using resistance band)
- 20 rear shoulder squeeze (using resistance band)
- 20 plank shoulder taps (10 each side)
- 30 ab bikes
- 30 second plank
- 15 leg raises
- 30 mountain climbers
- 30 Russian twists
- 30 crunches feet on floor
- 30 crunches feet 90 degree bend
- 15 V-ups
- 30 toe touch sit ups
- 20 plank hip dips (10 each side)
- 30 scissor kicks
- 30 side to side toe tap
For example, let’s say I’ve decided to do a full body workout meaning I’m picking 10 exercises from all 3 categories. (L1 = Legs move 1, R1 = Arms move 1, B1 = Abs move 1)
- 15 squats (L1)
- 15 push ups (R1)
- 30 ab bikes (B1)
- 10 jump squats (L5)
- 30 Russian twists (B5)
- 40 calf raises (L9)
- 30 jumping jacks (L6)
- 10 tricep push ups (R4)
- 15 V-ups (B8)
- 30 seconds plank (B2)
First, I will set my timer for 30 minutes and begin the workout. Next, I’ll do the exercises in order 1-10 and once I complete number 10, that will be 1 complete rep. Next up is a 30-60 second break and I’ll begin at exercise number 1 again. Finally, I will just continue this process until the 30 minute time runs out. I’ll end the workout with some light stretching and a cool down!
The rules to make an effective at-home workout
As I mentioned earlier, there are a few things you need to keep in mind to make the at-home workout effective. At the end of the day, you need to hold yourself accountable to these rules because you are only cheating yourself and how AMAZING you will feel.
Rule 1: Always workout for at least 30 minutes
You can adjust the time to fit your schedule, but you will really need at least 30 minutes to get your sweat going. Many experts say you need to exercise for 40 minutes before you start burning fat but 30 minute workouts are easy to fit in your schedule and they always make me feel good.
Rule 2: Pick new moves each time
In addition, you cannot repeat the same moves for each workout. Your body will get used to these moves and therefore, they will no longer be as effective for you. There are over 30 moves up there plus any additional ones you have in your back pocket. You have plenty to choose from so do not repeat the same moves each time!
Another pro-tip, if you hate the move it’s probably because it’s one of the harder ones for you. I personally hate commandos and burpees, but I make a point to incorporate them into my routine. If moves are starting to become easy for you, increase the reps or add some weight.
Rule 3: Complete the workout 2-3 times per week + 1 day of cardio
I recommend 1-2 target ares + a full body workout each week. Also, sprinkle in at least 1 day of cardio. This can be a good opportunity to get some fresh air and give your muscles a break. Although we all love to tone, we can’t forget about cardio and it’s amazing benefits!
Rule 4: Have fun with it!
Lastly, working out should be FUN! It should make you feel good and boost your mood. Above all, it should never be a chore or something you feel forced to do. Find a friend and make workout plans together. You can complete them virtually or turn it into a little competition. If you find a really tough combo of 10, share it on social media.
At-Home Workout Equipment
Although, equipment is not necessary for these workouts I still wanted to share my favorite products below.
DOWNLOAD A PRINTABLE AT-HOME WORKOUT GUIDE
I hope you all found this make your own at-home workout guide helpful. Don’t forget to share your workouts with me and get your sweat on. Most importantly, remember to be comfortably you while doing so!