Think about the time it takes to head home from work, pick up the gym bag, drive to the gym, do a treadmill routine, workout on the machines, take a shower, and get back home.
The sheer thought overwhelms many of us and prevents us from following a regular exercise routine.
What if you could exercise from home, 15 minutes a day and get clear results?
Want to know the best part?
You can get better results than hours spent at the gym!
In this post, we’ll cover:
- Planning your home workout routine
- Things to keep in mind when designing your exercise routine
- How to design your home workout routine
- How long your workout routines should last
- What exercises you can’t miss in your home workout routine
- What to do to optimize your home exercise routine and get better results
Planning your home workout routine
Keep it real
Motivation is important, but so is keeping your workout realistic. Start with a plan with an intensity you know you can handle.
Set clear goals
Do you want to be a ripped fitness model? Or are you looking to lose inches from your waist while dropping that stubborn fat that never seems to go away? The workout routines, repetitions and sets needed will be completely different for each of these objectives.
Time is the one of the scarcest resources and knowing how to manage it is key.
First, you should evaluate the time you have and how much you can invest. After that, see how much of that time can realistically be invested in training frequently.
A lot of people would like to train every day, but the effort is so great that they can only train for 3 days. Some advice: set an alarm on your phone to train, put a note on your fridge door, or use the Mammoth Hunters app.
Our app reminds you every day of your training time. It has the perfect home workout routine waiting for you.
You need to prepare a space to train. To jump, to lunge, and even to throw yourself to the ground for push-ups.
A quiet spot with about 4 square meters will be enough. If you want to estimate the space you need you can review our article that describes the most common exercises you will use, check out: our functional training guide.
We’ve realized that the most important recommendation we give people starting a diet or training program is to find a friend who serves as an ally.
This means someone who also trains with you even if if they are not physically by your side.
Someone with whom to challenge. Like, who can do more burpees or lasts longer in a plank challenge. This will make your home workout routine fun. And it will also help you to generate a double commitment: with yourself and with your ally.
Are you ready to start creating your home workout routine?
Of course, the fastest and most effective way to do exercises at home is using the Mammoth Hunters application. According to your body parameters, our app customizes a home workout routine, with repetitions, videos, and a personalized nutrition plan. But, if you are one of those people who prefer doing it yourself, we’ll show you how.
Things to keep in mind when designing a home exercise routine
If you haven’t trained in over a year, the difficulty of the exercises should not be high and you should leave more time to rest between training sessions.
You can start with 3 days a week using a selection of home exercises that we have prepared for you. With these exercises, you will use the greatest number of muscle groups and the number of repetitions should be designed to prepare the body to increase the intensity of the exercise routine.
If you’ve abandoned your kettlebells and haven’t trained for a couple of months, you could also start with 3 days a week. The intensity and difficulty of the exercises should be greater. For example, here you can add a To the one (descending series) or an Interval of Reps.
Remember, at this level your musculature and mobility is already prepared for a medium-high intensity level and for a series of exercises of greater difficulty.
20 reps of classic push-ups aren’t the same as doing 20 reps of Hindu push-ups.
In general, although one exercise may look like another, the levels of difficulty between them can vary greatly. Different variations of exercises have differing levels of difficulty. See our push-up guide for push up variations.
If you are already an experienced athlete, a 3-day weekly home workout routine will not give you much of a workout.
You can increase to five training sessions, make them longer or more intense, or add some Tabata. You can even add kettlebells to increase the load. Make sure to choose difficult exercises.
Recognizing your fitness level, knowing your background, and choosing exercises for yourself may not be an easy task at first. Once you identify your physical level, you will be able to understand why you should or shouldn’t do certain exercises.
This is the amount of work per unit of time.
Let’s say it’s the qualitative component of any session. Simply try to assess how much of your maximum you are reaching with your exercises.
At 85% or more would be high intensity, 60-85% would be average and less than 60% would be low.
- Repetition effort
Put simply, it’s the maximum number of repetitions you can do of the exercise you’re performing.
For example, a squat has a low difficulty. If you add an extra load, the difficulty of the exercise increases according to the weight of this load. This increases the effort required to do a repetition.
The maximum effort an exercise can have is when you can only do one repetition (1RM or 1 repetition max).
Consider this when you see our table of parameters for a home exercise routine. When we ask for a high repetition effort, you should select exercises in which keeping the correct technique costs you to do each repetition.
The amount of total repetitions you do of an exercise. This means the number of sets you perform multiplied by the number of repetitions per set of each exercise.
A general guide for beginner level is between a total of 100-200 repetitions, intermediate level 200-300, and more than 300 advanced level. Remember, all of this depends on the exercises and intensity.
- Reset between sets
Each time you finish a set, you should rest for an interval between 0 and 60 seconds. Then, start with the next set. This time is essential to allow you to catch your breath and to reach the number of repetitions in the next series.
- Rest days
Rest is part of training. The body is not a machine that can work 24 hours a day, seven days a week. You may think that you are recovered from training because you have recovered your breath and feel energized, but the body needs more time tor recover.
To develop muscle, it is very important to sleep well and let the muscles rest. Giving a proper rest to your body between each exercise routine is as important as the training.
- Objectives of the plan
As an aid in designing your training plan, a goal is added that can alter the above variables.
The most common goals are:
- Gain strength
- Increase resistance
- Gain mass
- Gain power
How to design your home exercise routine
Now that we have explained the necessary things to bare in mind for designing your home workout routine, let’s start creating a workout session.
Step 1. Choose the exercises you want to use. You can get ideas from our exercise catalog.
Step 2. According to your level, plan the total number of repetitions to perform (100 to 500 repetitions).
Step 3. Distribute the repetitions between the chosen exercises.
Step 4. Think about how many sets you will do of each of the exercises you will do for a series of the routine until you get the total number of repetitions.
Step 5. Choose a rest time and the intensity level.
- Exercises: Burpees, squats, plank, and lunges
- Volume: 300 total repetitions
- Repetitions per exercise: 75 repetitions
- Series: 3 sets (25 reps per exercise)
- 30 seconds’ rest between sets at an intensity of 70%
If you are starting fresh, it is better to start with few repetitions (from 5 to 12) and more series so that your body can adapt. Little by little you can increase the repetitions and decrease the series.
How long should my home workout routine last?
This depends on your goal. If it is a strength session, the intensity of the exercise will be high and the volume of the repetitions will be low. The rest period between each series will be between one and two minutes depending on the exercise.
In a routine with 4 exercises, with 15 repetitions in average per series and 10 series, with a rest of 30 seconds between series and an average of 2 seconds per repetition would give you a result of:
4 exercises x 15 rep x 10 series x 2 sec + 30 sec x 14 breaks = 1620 seconds = 27 minutes
The duration of each home exercise routine will vary depending on the intensity, repetitions, and rest times between them.
Some sessions like HIIT are based on adding intensity and therefore will be short. They don’t usually last more than 15 minutes.
Try to vary your exercise each day during the week.
For example, on Mondays you can have a long session, a short one on Wednesday, a medium one on Friday, and a short one on Sunday depending on your goal.
Another way to have a home workout routine without having to calculate the duration or repetitions is to start using the Mammoth Hunters app. It automatically performs the calculation of exercises, repetitions, calories and rest times based on your body parameters. And to top it off, it will provide you with a customized nutrition guide.
What exercises can’t be missed in your training routine?
We’ve explained before in our functional training guide, your sessions will be more effective, healthy, and you will see better results if you base your routine on functional exercises.
We have prepared a summary of the main exercises to choose:
Choose an exercise from each set for your home workout routine and make sure you are doing the technique correctly.
As you get stronger over time, or if you’re already at an intermediate / advanced level, consider increasing the intensity of the exercises or do those that require more effort per repetition.
What can I do to optimize my home workout routine?
With each session you should be stronger, faster, and start improving your body.
To ensure the results, there are many other variables that can help you improve your training results.
Here is an important list of things that will boost the results of your exercise routine at home:
- Perform intermittent fasting or strategic fasting
- Follow a sustainable diet, like the paleo diet
- Hydrate appropriately
- Focus on some part of the body that you want to reinforce, for example, add exercises for arms, legs, the abdomen, or the glutes
- Start training with the Mammoth Hunters app
If you have any advice to add to this to improve our home exercise routine, leave us a comment and we will answer you right away.