If you don’t want your beer belly and flabby arms to hinder your style, it’s time to put down the chip bag. Get up and start working out, no need to search for a gym or trainer – all you need is motivation and determination!
5 Reasons to Start a Workout Routine
Tired of coming up with excuses not to work out? You’re not alone. A recent study at American Marquette University revealed several reasons why people don’t get enough exercise, such as fatigue, lack of time, money, and the fear of looking silly.
A home-based workout program is a surefire way to kiss excuses goodbye! It’s perfect for newbies since it’s tailored especially for them: you can experiment with different styles and intensity levels, and even challenge yourself to move up the difficulty ladder.
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When it comes to saving money, proper planning is essential! With the right plan in place, you won’t need to fork out money for a professional trainer. The only thing you will have to do is stay determined no matter what happens – that’s your secret weapon!
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You can work out any time of day…or night! You decide when you want to get your sweat on – morning, afternoon, evening – whatever works best for you.
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Get ready to say goodbye to any awkwardness or embarrassment! Home is the ideal spot for starting something new, after all there’s nobody else around judging you. Plus, you don’t have to worry about going at someone else’s pace – take it all in as your own relaxed speed and enjoy yourself. No embarrassing mistakes allowed!
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Rain, snow or shine – no excuse not to exercise! With today’s technology, you can now stay inside and get your workout done without having to leave the house. So no more excuses – let’s hit the gym!
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Who needs a gym when you can just turn on some upbeat music and motivational videos, open your windows and boogie while working out? It’s an experience you won’t find at any fitness club!
Workout Routine at Home for Men
When it comes to fitness, you must first decide on your goal: do you want softer curves, bulging biceps, or better endurance and health? After that, you should tailor the workouts according to your own expectations and needs.
Deciding on a home exercise program can be tricky. Follow these tips for the best results:
- For anyone looking to shed a few pounds, intense cardio is the way to go – it’s like setting your fat cells on fire!
- Power fitness is amazing for getting your muscles pumped! You can start with no equipment and then gradually increase the intensity and workload as you get stronger. So, let’s get to work and pump those muscles up!
- Start your fitness journey on the right foot with some easy-to-do beginner exercises! Not only will you get your body in shape quickly, but you’ll also be ready to really push yourself and dive into more intense workouts. Plus, it will lead to an overall healthier body.
Hey, it’s important to remember that the classification of exercising methods mentioned is relative. Any of them will still give you results such as weight loss and muscle tone, but if you choose the perfect workout program and stick to it religiously, you will get the best results.
Daily Basic Training
If bodybuilding isn’t for you, but you still want to tone and firm up your body, classic exercises for all muscles can do the trick. For beginners, there are plenty of apps or YouTube videos available to get you started!
| Workout | Reps |
| Squats | 2-3 sets of 20 reps |
| Toe up (standing) | 2-3 sets of 15 reps |
| Classic push-ups | 2-3 sets of 10 reps |
| Knee push-ups | 2-3 sets of 30 reps |
| Classic exercise for the abs | 2-3 sets of 30 reps |
These exercises for “home-bound” men can be done without any extra equipment, but if you’re looking for more of a challenge, you can add weights to really get those muscles working!
Whether you’re looking to take your fitness to the next level or just use it as a daily warm-up, repeating this set at least three times a week can deliver great results in just a month or two. Reduce the number of sets if you plan on doing it every day.
Functional Training: a List of Exercises for Beginners
Functional training is an amazing way to not only get a toned body, but also to build strength, agility, and coordination. You don’t need to be a bodybuilder to do it – just look trim and feel strong!
The foundation of this workout will be built on the triple threat of:
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Forget the gym; exercises using your own bodyweight are all you need! Squat, pull-up, and push-up your way to the perfect body – no equipment required!
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Need to go for a run but it’s just too far? No problem! With technology overcoming distances, you can now run in place or on a treadmill and cycle away on your stationary bike – all from the comfort of your own home.
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Weight-lifting exercises have become increasingly popular recently, ranging from squats with dumbbells to deadlifts, jerks, and kicks – enough to make one feel like Hercules!
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Are you ready to get sweaty? Spice up your workout with a fitball, exercise bands, and other workout equipment! It’s an excellent way to move your body and feel energized.
If you’ve found your niche, why not make the most of it? Plan to exercise every day according to your physical capabilities and gradually build up intensity and frequency. Don’t forget to add in some weight training too – it’s a real killer combo!
Fat Burning Workout Routine
Home workouts are the perfect way to shed extra kilos and tone your body. Cardio exercises are considered the best for this purpose – not only do they help you burn fat faster, but they also boost heart health, improve stamina, and strengthen your core muscles!
If you really want to get your heart racing, then the range of 130-150 bpm is just perfect! Not only will it make your cardiovascular system feel great, but it’ll also help you burn more calories efficiently. Who said cardio can’t be fun?
Keeping an eye on your ticker? No worries! Get one of those fancy fitness bracelets or a heart rate monitor to keep track of your heartbeat, or if you don’t have those at hand, simply measure it between exercises!
When doing cardio, make sure to wear comfortable sneakers; they will provide a good foundation for your feet and keep your joints safe. If you have signs of varicose veins, try wearing compression gaiters. Otherwise, feel free to wear whatever attire makes you feel comfortable!
Fat-burning workouts at home for men: a sample plan for the week
If you’re just getting to know cardio, why not jump into some autopilot exercises to give your body a wake-up call and get that heart pumping?
- The burpee is like a one-move workout wonder! It’s like having a built-in personal trainer that combines squats, planks, and then the grand finale – a big jump out. All this in one move to target your abs, arms, and back muscles; talk about being effective!
- Rock climbers have figured out the secret to success — the Prone Position! Besides looking cool while doing it, this position helps you quickly tighten up your muscles and get those arm, leg, and abdominal gains. All you need to do is pull your knees up to your chest in rapid succession.
- Jumping up is the perfect blend of squats and jumps for those wanting to build strength in their hips and back. Not only can it help you reach higher fitness goals, but it’s also a surefire way to say goodbye to your flab.
- If you want to slim down, get ready for a good workout with or without a rope – jump rope!
- Get ready for some strenuous swiveling and flailing! Boxing and kicking are a great way to loosen up those stiff upper and lower body parts!
Skip the gym and try out some of these moves at home: arm and leg stretching, lunging walks, knee pull-ups, and planks. If you’re not feeling adventurous yet, use this week’s workout plan instead!
| Round 1 | Round 2 | Round 3 |
| Arms and leg spreads (jumping) | Jumping rope | Jumping up |
| Knee pull-up | Knee pull-up | Boxing |
| Leg kicks to the side | Leg extension in the plank | Walking with a slam |
| Climbing | Burpee | Low-impact burpees |
Give yourself 30 seconds to do each exercise, then take a 15-second break. Depending on your level of fatigue, you can take breaks of anywhere between 30 seconds and 1 minute between rounds. Start with just two rounds the first day, and as your body adjusts, feel free to increase the length!
Who said you have to work out every day? Too much cardio can be bad for your muscles, so give them a break and let them recover! The perfect workout repetition would be 3-4 times a week – just the right amount!
If you need an excuse to procrastinate starting your fitness journey until tomorrow, don’t worry – being overweight and out of shape doesn’t mean you have to jump into hard workouts right away. Instead, take it slow and start by taking small steps towards getting fit.
Men’s Workout with Equipment
So you don’t need any gear to get your fitness on? That’s awesome! Time to head over to the gym supply store and pick up some equipment. The perfect starter set for building biceps of steel is:
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a barbell and/or dumbbells;
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a pull-up bar;
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an aerial gym;
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leg weights.
Don’t get stuck in a rut; get yourself some expandable dumbbells with multiple discs, so you can progress quickly from “arm-chair athlete” to “Iron Man” without having to spend any extra money on unnecessary equipment.
Sure, weights are basic, but have you tried using an expansion bar? It’s a great way to add variety to your workout and strengthen your back and arm muscles. So, why don’t you give it a shot and try out a couple of fun exercises with it?
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Let’s get vertical! Vertical pulling is similar to the pulling block on a machine, but with an extra twist. You need to throw the cable with the load over the bar so its handles reach straight up to your arms – and make sure you hold on tightly!
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Feeling adventurous? Why not give horizontal pulling a try? It’s the same as vertical pulling, except you need to grip whatever you’re lifting and lift it up to your waist. Who knows, maybe you can become an Olympic weightlifter and surprise everyone!
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Shrug your shoulders, step on the pedal, and then yank those handles up — your shoulders will thank you afterwards!
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If you want to get the most out of your arms and back, try a few extensions. It’s just like regular stretching but with a twist – you need to bend your body at 50-60 degrees and then extend your arms forward. Say goodbye to pain and stiffness after arching your back while performing pull-ups!
Are you ready to work out and get fit? Here’s a great plan to get you started: 30 seconds of exercise followed by 30 seconds of rest. Let’s take you to the next level!
| Exercise | Reps |
| Dumbbell squats | 2 sets of 15 reps |
| Weighted deadlift with dumbbells | 2 sets of 10 reps |
| Vertical deadlift with an expander | 2 sets of 12 reps |
| Horizontal deadlift with an expander | 2 sets of 12 reps |
| Toe lift with leg weights | 2 sets of 15 reps |
| Dumbbell press sitting or standing | 2 sets of 12 reps |
| Extension with an expansion band | 2 sets of 10 reps |
| Shrugs | 2 sets of 15 reps |
| Twisting with outstretched arms with a dumbbell | 2 sets of 12 reps |
If you’re feeling sluggish, don’t push it! Take a longer rest period of 40-45 seconds to let your body relax. Remember, it’s all about steady work instead of one frenzied burst.
If you want to build your muscles without overstressing them, three sessions a week is the way to go. Increase sets and reduce rest periods week by week and let your body build strength as you progress!
Working Out at Home: Strength Exercises for Different Muscle Groups
Give your body the muscle-building boost it needs with strength training. It will help you maintain your physique; just imagine having the toned body of a bodybuilder! The schedule should remain consistent, with training every other day, as muscle growth occurs when resting, not during workouts.
Take a break! Give your muscles some time to rest and relax, or you’ll end up hindering their growth — which would be totally defeating the purpose. No one likes a muscle-building marathon, after all!
This week’s home workout plan might look something like this:
| Weekday | Muscle group | Exercises |
| Monday | Back, delts, abs, chest | Pull-ups with a wide grip – 5 sets of 8-12 reps. Push-ups with weight – 5 sets of 15 reps. Extension with dumbbells – 6 sets of 15-20 reps. Lifting legs in a hanging position – 4 sets of 10-12 reps. Plank – 4 sets of 20 seconds. |
| Tuesday | – | Rest |
| Wednesday | Legs, triceps, biceps | Weighted squat – 5 sets of 20 reps. Lunges on the spot with dumbbells – 5 sets of 12 reps for each leg. Steps on the bench – 3 sets of 50 reps. Push-ups on uneven bars – 6 sets of 8 reps. Dumbbell lifting – 5 sets of 12 reps. |
| Thursday | – | Rest |
| Friday | Back, abs, delts | Pull-ups with medium grip – 5 sets of 8-12 reps. Standing press – 5 sets of 10 reps. Front dumbbell lift – 3 sets of 10 reps. Body turns in sitting – 5 sets of 10-12 reps. Plank – 5 sets of 20 seconds. |
| Saturday | – | Rest |
| Sunday | Legs, biceps, chest | Weighted squat – 5 sets of 20 reps. Push-ups on uneven bars – 6 sets of 10 reps. Pull-ups with narrow reverse grip – 5 sets of 8-12 reps. Arm bends with dumbbells – 4 sets of 10 reps. Hammer bends – 4 sets of 10 reps. |
Noted! When it comes to intense and complex exercises, it is recommended to take a 10-15 second break between sets. However, if it is still too much for you to handle, feel free to extend the rest period. Just stay consistent with the plan – eventually, each set will become easier and easier!
And Finally…
Even the best workout schedule won’t do you any good if you lack the motivation to stick to it. Knowing how to train is only half the battle; you have to push yourself even when things get tough, since there’s no one around to cheer you on. So, summon all your willpower and keep going! Tired of having jello for arms? Push yourself to the limit and feel the burn, baby! Soon, you’ll have biceps that will have everyone saying, “Goals!”
