For a fitness beginner, the complete development of a 7 day workout plan at home is undoubtedly difficult. This article will give you some professional advice from 5 perspectives to help you quickly build an exclusive workout plan.
1. Assess your level and foundation
Being a beginner in fitness does not mean that everyone’s exercise base and level are the same. For those who will run or play soccer in their daily lives, their base must be higher than those who rarely exercise at the rare time. Here are some simple assessments, if you can do them all, then congratulations you already have a good fitness foundation.
- 40 push-ups in one minute
- 8 pull-ups in one minute
- Plank support for 150 seconds
- 50 sit-ups in one minute
2. Consider your lifestyle and schedule
Everyone has their own life and schedule, and for a beginner, how to balance workout time and lifetime is certainly not easy. For those who are looking for a convenient and quick home workout, it is important to be flexible when making a plan. For example, as a mother of a one-year-old child, the day has taken care of the child, but the evening at home to complete a 40-minute high-intensity HIIT is too tired. Getting 20 minutes of low-intensity stretch yoga is undoubtedly a better choice.
3. Set a goal that you can reach
Don’t blindly set a goal that you simply can’t reach in the short term. You need to set your goals in relation to your current exercise base and physical condition. For most people, there are three main fitness goals:
- Lose Weight
- Gain Muscle
- Keep Healthy
For example, if your goal is weight loss, then you should improve the proportion of aerobic exercise in the program. While if your goal is gaining muscle, you need to set more anaerobic exercises in the program. And if your goal is staying healthy, more important may not be the way of exercise, but to maintain a good exercise habit, like exercising at moderate intensity 3 to 5 times a week.
4. Choose the right type of workout
After setting your fitness goals, the next step is to choose the right type of workout. For weight loss, we highly recommend HIIT, which is a high-intensity, fast compound training method that helps you efficiently accomplish your weight loss goal without space restrictions. There are many types of HIIT for beginners with different bases, maybe you are confused about how to choose the right HIIT for you, and this time you can find the best HIIT for you through JustFit.
5. Develop reasonable exercise intensity and time
Exercise intensity and time settings are crucial for home fitness people, the most ideal situation is to achieve visible results in a relatively short period. It is recommended that you can set some slightly higher-intensity exercises so that you can shorten your workout time. Also, you need to combine types of workouts. Before the high-intensity exercise, be sure to do a good job of preparing activities and relaxation after practice, this part of the time should not be omitted in your 7 day workout plan at home!