By on June 1st, 2020 in Workout At Home
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how to create a homew workout plan

Working out at home is a great way to maintain a fitness routine when conventional gyms are not easily accessible. Many shift-workers, parents with young children, and hardworking professionals appreciate the convenience of being able to fit in a workout without leaving there home. Though home workouts are very convenient, many people find that they simply don’t know what to do when planning workouts on their own.

When working out at home it is easy to fall into feeling unmotivated or even bored with your routine. In this article, we will give you some pointers to help you make a solid home workout plan that fits your needs and helps keep you on track. For more pointers on how to make the most of your at-home workout space, see our previous article “How to Workout at Home Without Equipment.”

How to Make Your Plan

Making your own home workout plan does not have to be complicated. But there are a few things that you should always consider when developing your own plan. Always remember that these tips are simply a guideline for what you may wish to consider as you build your own plan. Keep sustainability in mind and know that you are in control of your own plan. If something doesn’t feel right? Change it up. Have fun developing a plan that works well for you.

  1. Set Realistic Goals

    Though working out at home can make it easy to get active, it sometimes results in a lack of direction with workout goals. To make an effective home workout plan your first step is to have specific and achievable goals in mind. Start your workout plan by determining what you hope to achieve. Below are some examples of goals that can be achievable for those who enjoy working out at home.

    Movement the goals
    In this case, your goal may be to simply make movement a priority. Many people like to start with working out 3x a week. This is a great starter goal that allows for flexibility and variety.

    Specific fitness goals
    Many people choose goals such as being able to run 5k. This is a great goal as it is both specific and achievable. It also makes it easier to know what you should be doing to achieve your goal. Other examples of fitness goals include being able to do more reps of a movement, such as push-ups or burpees, or even being able to lift a heavier weight.

    Always start small with your fitness goals and allow yourself to make small wins over time. Try not to set lofty goals such as running a marathon or competing in a fitness competition without building the foundation slowly over time.

    set goals for your at home workout plan

  2. Use Online Tools

    Once you have determined what your home workout goals are, it’s time to develop a plan to make them happen. One of the most valuable tools you have in your pocket as someone who works out from home is access to workout plans and videos online. You might decide that you need help developing your plan; in this case, you can likely find paid programs that take the guesswork out of what you should be doing.

    If you’re more interested in DIY options for your home workout plan, consider taking into account that you should have variety in your workouts. Not every workout needs to be high intensity, and you should vary what you do from day to day. Try to incorporate a mix of major muscle groups such as lower body, upper body, and full-body workouts. Also remember that cardio isn’t the only thing that matter, keep a balance between cardiovascular and strength workouts to develop your own well-rounded plan.

    use online tools for your at home workout plan

  3. Be Flexible

    Being too rigid with your home workout plan can be just as detrimental to your success as being too relaxed. When you are home it can be extremely easy to push off your workout, and in turn, fall into a rut. Instead of feeling shame and having an “I can’t do it” attitude when you miss a workout, plan that missing it will happen from time to time. It is ok if you don’t feel like working out, or simply have other things in your home that need your attention. Just make sure you account for off days in your plan and be flexible with yourself.

    One of the benefits of going to a traditional gym is that it can often keep you accountable, but when you are at home, you are your own accountability partner. Don’t put too much pressure on yourself to be perfect and always remember that one bad day, bad week, or even bad month doesn’t mean you have to end your workout plan. See our previous article, “How to Stick to Your Workouts” for more tips on sticking to your plan.

    be flexible with your at home workout plan

  4. Don’t Skip Stretching

    Many people discount the importance of stretching. When you are at home it’s even easier to put off a cool-down stretch. With no one around to prompt you, you might just carry on with your day. But stretching is important and it is critical that you incorporate regular stretching into your routine. You may even wish to incorporate lower-intensity workouts that focus on stretching as one of your rest days.

    If you don’t know why stretching is important, check out our “Ultimate Guide to Injury Prevention.” In it, we detail why stretching is an important part of your workout routine. It’s also a great resource to help you ensure you’re keeping on top of injury prevention, which will help you maintain a steady piece towards meeting your goals.

    incorporate stretching into your at home workout plan

  5. Don’t Forget Nutrition

    Often when someone starts a workout plan it’s because they have a desire to lose weight or increase their physical performance. No matter what your goals, having good nutrition habits will always be a key part of your success. If you begin a home workout plan and become frustrated with your lack of results, it might be time to consider looking at your nutrition.

    Nutrition and diet can be a very personal choice. But there are a few key things to keep in mind. It’s always important to ensure you are getting adequate protein, carbohydrates and healthy fats. Whether you are vegan, eat a ketogenic diet, or simply follow an “I eat everything” philosophy it is important to eat in a well-rounded way. Always remember that drinking enough water is important for your nutritional needs and if you are working out more, you should also be drinking more water too.
    consider nutrition for your at home workout plan

What If My Plan Isn’t Working?

One of the most common things people worry about when working out from home is whether or not they will actually see results. If you are working hard but aren’t seeing the results you were hoping for with your home workout, you might be tempted to throw in the towel. But don’t give up too fast, you might just need some simple tweaks, or mindset shifts, to help you break through your plateaus or find the missing link in your plan.

See our tips below when you need help with adjusting your plan to better suit your personal needs and meet your goals.

  1. Re-Evaluate Your Success – one of the first things you should do when you feel like you are not making progress is to re-evaluate what you define your success as. Often, we equate weight loss as being the only benefit of working out. But you gain so much more from working out than just a smaller pant size. Look at the big picture, how do you feel when you consistently follow your home workout plan? Do you have more energy when you workout from home? Do everyday activities such as walking up the stairs seem easier? There is so much more to your workout success than weight loss. Before you throw in the towel, give yourself some credit, you might just be on the brink of seeing some of the results you were hoping for.

  2. Get Help – if you are feeling really stuck with your home workout plan, it might be a good idea to find help. There are many personal trainers who are willing to work with you to help you develop a sustainable and effective plan that you can do at home. You might just need some simple tweaks or corrections on your form in order to help you push through your rut.

    In our previous article “What Makes a Good Personal Trainer,” we outline what you should look for when finding the right trainer for you. These tips apply whether you are working with a virtual trainer or in person. A great personal trainer will offer extensive value and knowledge to help you meet your goals.
  3. Balance Your Home Workout with a Gym – just because you work out at home does not mean you cannot work out at a gym too. Sometimes its best to have a mix between working out at home and spending time in a gym. If you find that a community environment helps you stay consistent, why not look for gyms that offer drop-in classes?

    At Grants MMA & Boxing Gym, we offer unlimited memberships for those who want regular access but we also provide drop-in options for those who simply want a class environment part-time. Drop-in classes are a great way to see if the gym environment is right for you, or simply balance your personal schedule to attend when it’s convenient. You can even try out a variety of classes such as boxing classes, or anything else that is of interest to you.

  4. Make Sure Your Plan is Enjoyable – if you are still not seeing success with your workout plan, maybe its because you are not enjoying it. Always make sure that you choose a workout plan that you actually want to do. When you develop a home workout plan, you are the boss. If something is not working for you go back to the drawing board and try something new.

    Do not be afraid to try new things when it comes to your home workout plan. Keep it fun and consider switching it up regularly. You will not only feel more motivated to keep going, but you’ll likely physically benefit from changing it up too.
Don't Give Up On Your At Home Workout Plan
Don’t Give Up On Your At Home Workout Plan

You Are Always in Control

Home workouts are a great way to stay active when you cannot go to a gym or join a fitness class. They are perfect for anyone who is short on time or simply prefers to be on their own while working out. Sometimes planning your home workouts can feel like a chore, but it does not have to.

Keep our tips in mind as you develop a home workout plan. They will help you to not only achieve your goals but stay motivated and consistent too. Always remember that you are the boss of your home workout, so if something does not feel right, just do something else. You can always reach out for help if you need it too. 

Throughout his professional career, Ryan experienced detrimental injuries that unfortunately took him away from competing in the ring. But he refused to allow his injuries take him away from the sport he loves and began focusing his energy towards coaching. Today, Ryan has over 20 years of coaching experience and has had the honour of training hundreds of amateur and professional athletes. He lives to inspire others towards working hard, learning new skills and getting in shape. His gym promotes a family atmosphere and everyone that enters the facility instantly feels a sense of community.

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