Create Your Own Home Exercise Program

You’ve read up on home workouts and tried out the beginner workout without equipment – now it’s time to get serious (but not really…). Doing a workout once or twice is good, but you need to create your own home exercise program to really see results.

Fitting Your Home Exercise Program Into Your Schedule

home exercise program

The first stage to building a home exercise program is to pick how often and when to workout. Pick the ideal amount of times you’d like to exercise at home per week and build your home exercise program around that. Be realistic.

For example, last winter I played basketball on Wednesday nights and since things were busy at work, I wanted to fit in 2, possibly 3, workouts a week. So I scheduled one home workout for Monday morning, a run Friday morning and another home workout for Saturday late morning.

You may be brand new, in which case it’s a good idea to take it slow. If so, 1-2 times a week is the best way to start.

Step 1: How many times a week do you want to workout? It can be as little as once, but take that number and figure out the dates and times that work for you. Be specific (eg. 6:30pm on Monday).

Pick The Best Home Exercises

Next you need to decide what you’ll be doing for each workout. If you’re new, use the Beginner Workout Without Equipment 1-3 times a week for the first few weeks. It’s good to switch things up over time as I’ll discuss later on, but keep things simple at the beginning.

If you’re a little more experienced, and depending on the amount of workouts per week, decide if you’ll be doing the same workout 1-3 times per week or doing different ones. For example, do a leg workout on Monday, a chest workout on Wednesday and an arms/back workout on Friday. Or do the Beginner Workout on Tuesday and Saturday. Or the Beginner Workout on Monday and a different Home Health Nut workout on Thursday.

Step 2: There are unlimited options, but pick what makes the most sense for you for the next week or two and put them in your calendar so you know they’ll get done. If you’re brand new, I’d suggest picking 1-3 days a week and doing the Beginner Workout Without Equipment for the first few weeks.

Weekly Workout Plan (If Experienced)

It’s good to mix up the types of exercises you’re doing every once in a while and stick to a weekly workout plan. 

Consider your schedule and other exercise as well when building a weekly workout plan. There are weeks where I’m playing sports or get busy and only have time for one workout, so I’ll usually do an intense full body workout. Whereas if I have a very open week and want to get 3 workouts in, I’ll do one leg workout, one chest/shoulder workout and one arm/back workout, as an example.

Also, make sure to adapt your home exercise program based on what type of shape you’re in. If you’re newer to working out, start with fewer exercises and fewer reps (4-5 exercises, 6-8 reps each). Use the time between each set to rest. If you’re finding it too easy, do more reps or exercises. Ultimately, you should be huffing and puffing at the end of each set. If you aren’t, do more reps or add another exercise in.

Step 3: Pick your weekly workouts and desired number of exercises and reps. Start smaller and increase/adapt as needed.

 Action Plan

By now, you’ve picked the amount of times you want to exercise at home and the specific home workouts you want to do. If you are new to all of this and still feeling overwhelmed, I suggest keeping it simple: stick to the Beginner Workout Without Equipment and do it 1-3 times per week for a few weeks. This is a great way to get into a weekly workout plan and from there you can learn and adapt.

Now that everything is complete, get started and stick to it! Keep an eye out for more guides, example exercises and equipment reviews as well and thanks for finishing the Get Started portion of Home Health Nut!

As always, free to send any comments, questions or concerns to josh@homehealthnut.com