Did you know that this is the second busiest time of year for the health and fitness industry in the United States?

Now that the kiddies are back in school, parents have a bit more time to themselves,and want to chisel their armour before the fat-gaining holidays at the end of the year. However, many parents (and people in general) encounter the same obstacles when it comes to starting journey:

• They don’t want to/can’t afford to pay for a gym membership

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• They lack the knowledge necessary to work out effectively

• They’re self-conscious about their appearance, their lack of knowledge around the gym, etc.

Fortunately, you guys have me!

I have seven combined fitness and nutrition certifications and have been working out for nearly 15 years. There are a few things I want to assure you of that will put your mind at ease…

For starters, you don’t need to pay for a gym membership!

While some gyms charge as little as $10 per month (just about anyone can afford that), it’s the additional concepts of waking up earlier and going, or going on the way home from a tiring day at work that dissuades folks from getting their money’s worth.

What if I told you that all the space and all the equipment you needed was right in the comfort of your own home?

That’s right! If you have some floor space (that is, enough for you to lay on your back with your legs fully extended and your arms full extended overhead), a pair of dumbbells and just 20 minutes, then you have everything you need to design a great home workout plan.

‘But Peter,’ you might be thinking to yourself, ‘I don’t have a ton of space. Between myself, my family and my pets, there’s hardly an inch of any room in my home that goes unused.’

I can tell you from my experience of running an in-home weight loss business that I’ve worked with people who live in mansions, as well as people who live in tiny one bedroom apartments. Everyone I’ve worked with in-home has had more than enough space to get effective workouts in.

So, how do you design your own home workout plan, especially if you don’t have a ton of knowledge about exercise, exercise form etc.? In this article, I’m going to share with you two different types of workouts you can do on your own, for free, to get you started.

All the exercises, exercise modifications and interval timer setup can be found on my YouTube channel at Fitness Retriever

I recommend that if you’re just starting to move a little bit again and it’s been a while since you’ve exercised regularly, you begin by doing four workouts per week. The most optimal split would be to work out Monday and Tuesday, take Wednesday off, work out Thursday and Friday and then taking the weekend off.

home workout planKeep in mind that you can swap any of the exercises I’ve included in these two workouts with exercises from my Exercise Library.

Since you most likely won’t have either myself or a qualified fitness professional watching you, please try to internalize all of the pointers I detail in the videos to insure proper form. While we’re not going to be lifting 300 lbs. over our heads, it’s not hard to injure yourself through poor form, especially if you haven’t worked out in a while!

Workout 1: Tabata Interval Routine

Instructions: Perform each pair of exercises provided back-to-back, four times each, totalling four minutes. Learn how to download and utilize an interval timer for this workout by visiting the Exercise Library. The estimated time necessary to complete the below workout is just 20 minutes.

Exercise

Duration

Mountain Climbers

20 Seconds On, 10 Seconds Off, then

Roundhouse Kicks

20 Seconds On, 10 Seconds Off, then

 

Exercise

Duration

Push Jacks

20 Seconds On, 10 Seconds Off, then

Squats

20 Seconds On, 10 Seconds Off, then

 

Exercise

Duration

Pushups

20 Seconds On, 10 Seconds Off, then

Front Lunge with Bicep Curl

20 Seconds On, 10 Seconds Off, then 

 

Exercise

Duration

Push Press

20 Seconds On, 10 Seconds Off, then

Power Clean

20 Seconds On, 10 Seconds Off, then

home workout plan_3Workout 2: HIIT Interval Routine

Instructions: Perform the below circuit of exercises twice through at increasing intensities. For example, begin by going through the below circuit twice at an interval of 20 seconds on, 10 seconds off. Take 30-60 seconds of rest, and then increase the intervals to 30 seconds on, 15 seconds off. Take 30-60 seconds of rest, and then finish by increasing the intervals to 40 seconds on, 20 seconds off.

Please utilize the Exercise Library to insure you properly set up and utilize an interval timer on your smartphone for this purpose.

Exercise

Duration

Mountain Climbers

20-30-40 On, 10-15-20 Off, then

Squats

20-30-40 On, 10-15-20 Off, then

Push Jacks

20-30-40 On, 10-15-20 Off, then

Running High Knees

20-30-40 On, 10-15-20 Off, then

Like I mentioned earlier, please feel free to use other exercises located in my Exercise Library to swap in and out with the ones I’ve presented. In no time, you’ll have an effective home workout plan that will get you into the best shape of your life in no time.

If you found this article informative, please feel free to share it with those you know who might benefit from it. Also feel free to leave a comment below if you have any questions.

Best of luck! Remember Rule # 76 – No excuses, play like a champion!

Connect here with WatchFit Expert Peter Weintraub

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