Gyms are wonderful places. They’re filled with helpful employees, multi-hour classes, and hundreds of strange, incomprehensible machines that appear to exercise muscles most people don’t even have.
If you’ve got a lot of time on your hands and extra cash to burn, a gym is a no brainer.
But what about those of us in the real world?
You need real home fitness routines that fit around your schedule.
Home Fitness Routines for Real Human Beings
The problem that you’ve probably run into is that you don’t have time to go to the gym. I feel like people who say things like “everybody has time to go to the gym” have no job and no kids and no commitments of any sort whatsoever.
What about travel time to and from the gym? What about time getting ready, and let’s not forget cleaning up afterwards? And who’s watching the kids during all this? What about social obligations? What about grocery shopping? Or any of the million-and-one things that we all have going on day to day?
This is why we need home fitness routines for real human beings (not celebrities who have great amounts of free time). For many of us, we really CAN’T get to the gym on a regular basis. And half the time we’re there, we’re not exactly sure where to start. This leads to even more of the precious-few spare minutes we have each day being wasted.
That’s why I’ve scoured the web to find home fitness routines that you can implement at home today (both cardio and strength training).
I’ve looked especially hard for home fitness routines that don’t require anything beyond your own body, but honestly, you need some weights to really get a great workout.
Most Great Home Fitness Routines Start with 5 – 15 Minutes of Cardio
Cardio is important. Cardio is extremely important. While it’s easy to skip the cardio in favor of weightlifting (beach bods don’t come from long runs, unfortunately), it’s a mistake.
Your overall health hangs in the balance.
Here’s a sobering fact: heart disease is the leading cause of death for both men and women, responsible for about 25% of all deaths each year, making home fitness routines (if you’re not already exercising regularly) more important than ever.
This is why I recommend cardio. Cardio fights heart disease more intensely than typical weight lifting can ever hope to. Weight lifting doesn’t hurt, but it’s generally not as intense where your heart and cardiovascular health is concerned.
Most home fitness routines should start with 5 to 15 minutes of cardiovascular exercise. This can be as simple as going for a fast walk, a jog, or even a run. If you can, try to make these into High Intensity Interval Training (HIIT) runs.
HIIT is great for home fitness routines that favor intensity over more time spent exercising. The basic premise of HIIT is that, instead of exercising steadily for the entire time, you exercise as hard as you can for a short period (30-60 seconds or so) and then take it easy for about a minute or two (read more about how to do that here).
The Department of Health and Human Services recommends about 150 minutes of cardiovascular exercise a week, so end each workout with 5 to 15 minutes of cardio, preferably of a different type than what you started with. You want to regularly change how you’re exercising to keep your body from getting used to the exercise.
If you have a bike, going for a quick bike ride for 15 minutes at the end of your workout can keep things interesting for both your body and your mind (home fitness routines confined entirely to the home can get a little boring).
And once you switch over to the weights (or bodyweight exercises), you’ll really start to confuse your muscles (which is good, I promise).
How Much Weightlifting Should I Be Doing in These Home Fitness Routines?
The Department of Health and Human Services recommends lifting weights 2 days a week, but it does not specify how long the workout should last. There’s a really great reason for this—most home fitness routines that involve weight lifting vary quite a bit from one person to another.
If you’re an absolute beginner, you don’t want to overdo it in the gym and injure yourself, so 20 minutes might be sufficient for you. If you’re getting back into weight lifting after a few months (or years) away and you haven’t been doing any sort of home fitness routines for a while, 30 minutes might be the most your body can handle.
And if you’re a seasoned weight lifter, 120 minutes of weightlifting might be exactly what your body needs.
It all depends on your body, your training program, and your goals. You can read a great article here on why considering the number of minutes spent weightlifting is simply the wrong way of approaching the problem.
That’s why I’m not going to recommend specific home fitness routines for weight lifting — your program is going to look different depending on your precise needs.
I want you to take the home fitness routines I’ve listed below and mix and match—find the exercises that work best for you and that are easiest to fit into your day.
Sometimes, Home Fitness Routines Just Aren’t Enough
If you’ve changed your exercise and diet and you’re still not feeling like yourself, the problem might be low testosterone—click here to set up a free consultation and see if you need a little bit more than a lifestyle change.