Home Exercise Program for a Shredded Body
Creating your own home workout program, and one that’s actually effective can be difficult if you’re not a personal trainer or don’t have much workout experience. A workout program must be based on a person’s fitness goals, the amount of time they have to work out, their age, and starting weight. As you can see, there are plenty of factors you’ll need to take into consideration before you create your fitness program. But once you understand the basics, it should be easy to create new workouts each week based on your progress and long-term goals.
Creating a Workout Program from Scratch
To start, what type of workout are you doing now? Are your workouts giving you results? If so, keep doing it. However, if you’re just getting started, then you need to mix things up, or if you’re ready to begin weight training then it’s a good idea to understand what exactly goes into a program so you can create one yourself.
What’s your schedule like? Can you dedicate an hour a day to working out? If you have a houseful of kids, a spouse, and a full-time job, you might only be able to dedicate half an hour a day or every other day. Whatever your time commitment is, developing a workout that’s effective and efficient will be crucial. Why spend a couple of hours at the gym if you have a workout that allows you to get plenty of sets done in just half an hour?
Unless you’ve lifted weights for several years, most pros will recommend doing a full body routine that you can do three to four times a week. You’ll need a routine that includes at least one exercise that works each muscle group, such as the quads, hamstrings, and butt, push muscles, core, and pull muscles. This means that you can create a total body routine that only consists of five or six exercises, which makes for one efficient workout.
- For your quads, you can do box jumps, one-legged squats, lunges, and regular squats.
- For the hamstrings and butt you can do straight leg deadlifts, regular deadlifts, step ups, good mornings, and hip raises.
- For your push exercises, choose from incline dumbbell press, push-ups, bench press, and overhead press.
- For pull exercises, choose from dumbbell rows, inverse body weight rows, pull ups, or chin ups.
- Core exercises consist of hanging leg raises, mountain climbers, jumping knee tucks, exercise ball crunches, and standard planks.
Use one exercise from each category for a workout and you’ll end up working almost every muscle in the body. These are just some examples of what you can do, but your workout shouldn’t be more complicated than this.
Adding a little variety can be very important when it comes to making progress on a weekly basis. If you do the same routine three or four days a week for several months, both your muscles and you will become bored. If you do dips on Monday, go with bench presses on Wednesday and try a few sets of dips on Friday. Pick a different exercise each time and your muscles will stay responsive.
Keep in mind, muscles do not get built at the gym, instead, they grow when you’re resting. Try to give your muscles two to three days to recover from a workout, especially in the beginning. Working out in this manner ensures enough recovery time for better results.
Sets and Reps
By now, you’re probably wondering how many sets you should do. This doesn’t include one or two sets of warming up. Most personal trainers recommend four to five sets per exercise. Try to keep the overall amount of sets in your daily workout at fifteen to twenty-five. More than this can end up being overkill. Any less and you’re just not working hard enough.
Pro Tip: If you’re trying to build muscle and burn fat, keep the number of reps in the eighteen to fifteen range. If you’re able to do more than fifteen without breaking a sweat than it’s not challenging enough for you. Try changing the exercise so it’s tougher by adding more weight.
If your goal is to build strength and size, then you’ll need to vary rep ranges based on your workout. But again, the goal is to keep your muscles guessing by constantly forcing them to adapt to different workouts, which will result in a stronger, leaner, tougher body.
Choosing the Best Weight for Results
The weight you use should be heavy enough so that you’re able to get through the set, but not so heavy that you’re running on empty at the end. But how can you determine exactly how much weight that is? Basically, trial and error. When you first start out, or if you’re trying a new exercise, choose small increments of weight increases in order to prevent injury.
If you’re exercising using mainly body weight, you should find a way to make these exercises more challenging as your body progresses. Once you’re able to effortlessly handle twenty to twenty-five reps with no problem, it will definitely be time to mix things up.
Workout Length and Postworkout Options
If you’re doing around twenty sets, you should be able to get through your workout in forty-five minutes. If you factor in warm up sets and stretching afterward, then your workout will run a bit longer. If you just don’t have forty-five minutes, you’ll want to include some cardio into your weight training sessions.
Cardio isn’t just limited to aerobic HIIT routines that include burpees, jumping jacks, and mountain climbers. In fact, if you’re going for a LISS workout, also known as the low-intensity steady state, we recommend going for a walk or using a recumbent bike. A LISS workout on a recumbent bike is perfect for taking your body down a few notches after a serious weight training session. A recumbent bike exercise program will help loosen up the muscles, get the heart rate maintained at a steady pace and primes the body for both fat burning and muscle growth.