Choosing a Home Workout Routine

Many people want to improve their physical health and wellness. With the time constraints of modern society, it is often difficult to find time to go to the gym between the pressures of work and family life. Whether the goal is weight loss, cardio health, or building muscle, creating and executing the right workout plan for you right from your own home is possible.

Home workout plans can be as simple as running or walking around your neighborhood. Planning a route with the right amount of scenery can alleviate the boredom some feel while using a treadmill at a gym. If looking to raise your cardio stamina, look for hills and longer routes in your area to build strength and efficiency.

For some, outdoor workouts are not an option. This can be due to allergies, uncomfortable temperatures, or safety concerns. If a treadmill is not an option in your living space or not an enjoyable form of exercise, consider a workout using High Intensity Interval Training (HIIT).

Many people think HIIT workouts involve a few minutes of one activity followed by rest, then moving on to a new activity. In reality, this perceived form of exercise is closer to circuit training or cross-training, meant to work different muscle groups throughout one workout. While these are usually well-balanced workouts that deliver results, they are not quite the same as true HIIT.

HIIT is a workout regimen involving very short periods of intense physical activity followed by periods of rest. These rest intervals are strategically planned to give maximum recovery time to certain muscle groups so the body does not reach a point of fatigue too early in the workout.

HIIT usually involves very intense work for about 20 seconds. This part of the workout often involves pushing your body to the maximum cardio limit. These 20-second spans are followed by rest periods of a 2:1 or 3:1 ratio compared to the work portion. For example, after 20 seconds of work, a rest period of 40–60 seconds follows. Personal trainers say alternating between these two states creates optimum cardio conditioning.

HIIT workouts can be done easily using bodyweight exercises, such as burpees, planks, and push-ups. This makes HIIT a good option for those living in small spaces or frequent travelers who cannot take equipment with them on the road. HIIT also offers quicker workouts than some cross-training routines, making them ideal for those with busy schedules.

Yoga is a good option for those looking for a less strenuous workout plan for increasing strength and flexibility. Some yoga practices also center around meditation and mindfulness, reducing stress and inflammation while improving mental focus and mood.

Adding certain stretches and poses in your yoga practice can also alleviate back pain. The John Hopkins Medicine website states that certain poses help with pain and can increase the range of motion. The American College of Physicians recommends yoga as one of the first treatments for patients with lower back pain.

Regardless of the type of exercise you choose, it is also helpful to have a consistent workout partner to push toward your goals. This can be as serious as hiring a physical trainer or as relaxed as going on planned walks with a friend or relative.