Your Ultimate Workout Plan at Home

Nowadays, we seem to lead such busy lives. Work, family, friends. House work and life admin. How can we possibly find time to go to the gym? And it can be pretty expensive too.

Decathlon

Your Ultimate Workout Plan At Home

Your Ultimate Workout Plan at Home

Decathlon

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Keeping active is extremely important for lots of different reasons. Not only will it help with fat loss and keep you looking good, but it can boost mind function and energy, keeps bones strong and prevents muscle loss. It also improves digestion, reduces stress, depression and anxiety, and can even help to reduce the risk of cancer. We believe everyone should stay fit and active, so we’ve put together this home workout plan to make it easier to squeeze a little exercise into your busy routine. And without equipment too, so all you need is a little motivation and your own bodyweight and you’ll soon start seeing the results.

Getting started with your home workout plan

If you’re the type of person who finds it difficult to stay motivated, you may need a little nudge in the right direction. Here are a few tips to help you prepare for your at home workout:

  • Decide what days/times of the week you want to do your workouts and add the sessions to your diary. And stick to it!
  • Create a dedicated space to workout. You can’t exercise properly in a cluttered room, so make a space that you’ll enjoy using.
  • Put on your gym kit. The right clothes can make us feel the part. Just because you’re at home, it doesn’t mean you can’t dress for the occasion. Comfy, stretchy activewear and trainers are easier to move around in too. Let’s face it, lunging in skinny jeans is going to be tricky!
  • Put on some music. Listening to music while exercising doesn't just relieve boredom, it can help improve the quality of your workout too, by increasing your stamina and putting you in a better mood. The lyrics or catchy rhythm of motivational music will inspire you to exercise longer or work harder during your exercise routine.
  • Do it with a friend. Working out with a friend or partner can be a healthy form of competition. Exercising together will motivate you and push you to work harder.
  • Always warm up with a little cardio and some stretches before exercising to prevent injury and make your workouts more effective.
  • Stay hydrated. Your body needs the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy.
Your 10-minute workout plan

Yes, this series of exercises takes around ten minutes to do. Although it’s recommended that we aim for at least thirty minutes of moderate physical activity every day. Try to do three sets of each exercise to start with. You can do the three sets one after the other. Or like a circuit, by doing one set of all 5 exercises, and then starting from the first exercise again until you’ve completed 3 circuits. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.

Exercise 1 - Pushups (10 reps)

This is one of the best bodyweight exercises for your upper body as it builds a strong chest, shoulders, arms and abs.

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Get in a pushup position with your hands roughly shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend. You should aim to get your chest within a few inches of the ground. Then raise yourself by pushing the ground away from you.

If you’re a beginner, you can start with your knees on the floor, although fully extending your legs increases the difficulty by adding more body weight. You can also use push up bar handles and other fitness accessories to mix up your routine as you advance.

Exercise 2 - Mountain climbers (30 seconds)

This cardio exercise will increase your heart rate, fire up your metabolism and help burn those extra calories.

Start in a push-up position, so that your hands are directly under your shoulders and only your hands and feet touch the ground.

Engage your core and draw your right knee to your chest.

Return to the starting position and immediately draw your left knee to your chest. Continue to alternate, moving quickly. Make sure to keep your core engaged and back flat throughout. You can use balance equipment (as shown in the video) as you get more advanced.

Exercise 3 - Hip bridges (10 reps)

This exercise will help build strong legs and help get that great bottom by strengthening your glutes. It can even release lower-back tension.

Lie flat on your back with your knees bent and feet flat on the floor. Push through your heels and squeeze your glutes to push your hips up. Pause for 2 seconds and then lower back down.

Exercise 4 - Reverse lunges (6 reps per side)

Reverse lunges help strengthen your thighs and hips. They target each leg individually for more balance and stability.

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Stand with your feet hip-width apart. Take a long step back with your left foot and bend your right knee until it’s at 90°. Then lower your your left knee until it is also bent at a right angle. Then push back up and return to the starting position. Repeat with alternate legs.

Start without dumbbells and advance to a dumbbell or barbell in either the back squat or front squat position.

Exercise 5 - Lateral split squats (6 reps per side)

Squats from side-to-side builds more strength in each leg than with regular squats.

Start with your feet slightly wider than shoulder width apart, and turn your toes out slightly. Reach your hands forwards at shoulder height. Then bend your left knee and push your hips backwards to lower yourself down over your left foot. Your right leg should remain as straight as possible. Keep your heels down on the floor. Then, straighten your left leg to stand up and return to the center position. Alternate sides.

Start by doing a thirty minute workout at least three times per week, ideally alternate days so your muscles have time to recover. Gradually build the length of time you’re exercising, the intensity (speed/weights), or number of days you exercise. In other words, try to do a bit more than last time!

Follow this simple at home workout plan and you’ll soon start seeing the results of your hard work. And most importantly, make your exercise fun.

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