When one does not have the time to spare for a workout in the gym, one can do it at home. Home workouts will keep you healthy and you won’t have to keep thinking about skipped workouts, wasted money, etc. Let’s take a look.
Who does not want to have a well toned body? However, not all of us may have the time required to go to a gym and workout. One can instead choose to work out in home gyms. You do not have to necessarily have all the equipment that are a part of the gym. There are home gym equipment, which one can make use of instead. This exercise equipment is made so that one can do a number of exercises with it. Apart from it, you can have exercise balls, dumbbells, elliptical trainers, exercise bike, and other accessories. If you have a lot of space, then you may choose to have a treadmill in the home gym as well.
In this article, we will assume that you will work with only free weights, exercise balls, some equipment for cardiovascular exercise, etc. At the same time, it is important to note that these home gym workouts are samples. There is no workout which works for everyone. You will have to work out your own permutation and combination to come up with best one for yourself.
Designing Home Gym Workouts
Some people choose to have different workouts for different days of the week, and exercise a different body part everyday. On the other hand, there are people who prefer to have a routine and change the workout regularly to derive benefits. You will have to decide, what works the best for you. While designing a workout plan, you will have to determine which are your stronger areas and which are your weaker areas. Accordingly, you will have to lay stress on those body parts.
The next point to remember is to have a healthy balance of aerobic exercises along with resistance training exercises. It is seen that men tend to concentrate a lot on the upper body and women tend to concentrate on the lower body. If there is a problem area for you, you may give those body parts a little more attention. However, do not compromise on other parts, when you are concentrating on these body parts.
Which are the exercises which should be included in the workout is the next question. Most of the body-weight exercises can be done as a part of a workout plan at home as well. It is best to include a maximum of two exercises for one part of the body in one workout routine. This makes sure that you are not running out of time.
Sample Routine for Men
| Name of the Exercise | Number of Repetitions | Number of Sets |
| Jogging on the Spot | 10 to 15 minutes | ——- |
| Jump Rope | 200 to 300 counts | ——- |
| Bench Press | 8 to 10 repetitions | 1 to 2 sets |
| Dumbbell Press | 8 to 10 repetitions | 1 to 2 sets |
| Dumbbell Bicep Curls | 8 to 10 repetitions | 1 to 2 sets |
| Triceps Dumbbell Extensions | 8 to 10 repetitions | 1 to 2 sets |
| Squats with or without weights | 10 to 12 repetitions | 2 to 3 sets |
| Calf Raises | 10 to 12 repetitions | 1 set |
| Pull Ups | 8 to 10 repetitions | 1 set |
| Sit Ups | 15 to 20 repetitions | 2 to 3 sets |
Sample Routine for Women
| Name of the Exercise | Number of Repetitions | Number of Sets |
| Marching on the Spot | 10 mins | ——- |
| Jump Rope | 100 to 200 counts | ——- |
| Squats | 10 to 12 repetitions | 1 to 3 sets |
| Lunges | 10 to 12 repetitions | 1 to 3 sets |
| Knee Ups | 10 to 12 repetitions | 1 to 3 sets |
| Dumbbell Fly | 8 to 10 repetitions | 1 set |
| Wall Push Ups | 8 to 10 repetitions | 1 set |
| Bench Dips | 8 to 10 repetitions | 1 set |
| Crunches | 15 to 18 repetitions | 2 sets |
| Reverse Curls | 15 to 18 repetitions | 2 sets |
| Obliques | 12 to 15 repetitions | 2 sets |
While designing a workout routine for beginners, its intensity will have to be tapered down. All gym workouts stop giving desired results after 2 – 2½ months. Hence, it is necessary to change the routine regularly. Similarly, you will have to make appropriate changes to your home workouts as well. It is best to make the most of the different items you have at home.
