Corona virus have affected everyone of us and due to this gyms and other fitness centers are closed .So we are only left with working out at home and seriously telling home workouts can also be very effective if done with conviction and consistency . For muscle gain you're home workout should be intense and time bounded .We will also discuss about the benefits of home workout and few tips for better experience in working out at home .Here are three workout plans for beginner ,intermediate and advanced.
Workout plan :- Beginner level
- Warm up : Rope skipping or jumping jacks for 10-15 minutes.
- Standard push up : 2 sets of 10 reps.
- Squats : 2 sets of 12 reps.
- Burpees : 10 reps.
- Lunges : 10 reps.
- Leg raises : 2 sets of 12 reps.
Take 40 second rest between sets
Workout plan : Intermediate level
- Warm up : Rope skipping or jumping jacks for 10-15 minutes.
- Standard push ups : 2 sets of 10 reps.
- Diamond push ups : 1 set of 12 reps.
- Squats : 2 sets of 12 reps.
- Burpees : 12 reps.
- Lunges : 2 sets of 10 reps.
- Pistol squat : 6 reps each leg.
- Leg raises : 2 sets of 10 reps.
- Russian curl : 20 curls.
Take 35 second rest between sets
Workout plan : Advanced level
- Warm up : Rope skipping or jumping jacks for 10-15 minutes.
- Standard push ups : 2 sets of 12 reps.
- Incline push ups : 1 set of 12 reps.
- Decline push ups : 1 set of 12 reps.
- Squats : 2 sets of 20 reps.
- Lunges : 1 set of 20 reps.
- Pistol squats : 12 reps each leg.
- Leg raises : 2 sets of 15 reps.
- Sit ups : 2 sets of 10 reps.
Take 30 second rest between sets
Benefits of working out at home
1. No need of equipment's
At home can just workout with you're body weight no need to use complicated weights and machines.Push ups, squats ,lunges ,sit ups can also help in improving endurance and muscle flexibility.
2. Time flexibility
You can workout in anytime slot at home but when you are a gym member you're time slot is fixed .In today's busy lifestyle time is the most important aspect.You can safe a lot of time working out at home as home workouts are less time consuming than working out at the gym.
3. Money
A average gym will cost you around 3000-5000 rupees per year. Working out at home will cost you nothing but dedication .
4. Exposure
Most important benefit these days is you can avoid public interaction by not going to gym ,when you expose yourselves to people there are higher chances of getting caught by virus and other diseases these days.
5.Most effective for burning fat
If you have a fat belly or high body weight then working out at home will help in you're weight loss. Perform all these exercise ,increase cardio time ( Rope skipping and jumping jacks ), decrease resting time and perform these exercises with proper posture.
6. Injuries
There is high probability that you'll caught injuries if you're working out at gym as you'll lift weights ,perform many exercise that can cause excess stress on your muscle and can cause serious injuries. Proper guidance is the key. But when you workout at home there are very less chances of getting injured because you're not working out with any weights or machines ,just maintain proper posture of every exercise .
Tips
Stay hydrated throughout you're workout ,consume glucose drinks or black coffee prior schedule workout.
Always take a pre and post workout meal ,If you're finding options for pre workout meals then check my pre and post workout meal ideas.
Try to reduce overall workout time complete in less time but with perfect form and posture.
Never skip warm exercises they are really very important ,help in improving muscle flexibility and increase blood flow and body temperature which can help in preventing injuries.
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