Fall in Love With Your Workout Routine

Tips for building the workout routine you always wanted

Photo by Ruben Ramirez on Unsplash

Creating a personalized workout routine can help you become more disciplined and achieve your fitness goals. If you know which exercises to do each day of the week, you will be more likely to stay consistent. You can choose activities you enjoy so that working out becomes something you look forward to. In this article, I cover the benefits of exercising and how to find workouts that fit your lifestyle and fitness level.

This article is not a substitute for professional medical advice. Exercise programs may result in injury. ALWAYS consult your DOCTOR before beginning any exercise program, especially if you have any chronic or recurring condition or are pregnant, nursing, or elderly.

Benefits

According to Harvard Medical School, about a quarter of Americans say they don’t ever work out in their spare time. Many people feel like they don’t have enough time or energy to exercise. But working out has tons of benefits for your mental and physical health.

Physical activity makes you feel good by releasing natural chemicals into your body. It’s great for managing anxiety and depression. When you work out consistently, you will feel more confident about your appearance. Exercise can also help prevent many diseases like diabetes and cancer. The risk of heart attack decreases, and the good cholesterol in your body increases. In old age, it can also delay the onset of dementia.

All of the benefits make it worth the effort to get more active. This article will give you tips on developing a personalized fitness routine and other ways to burn calories. It will also encourage you to change the way you think about exercise. Keep reading if you’re ready to do something good for your health today.

Mind vs. Body

The way you think about working out can help or hinder your progress. Exercise can be relaxing and enjoyable. Before crafting your workout plan, write down some of your limiting beliefs.

Do you find exercise boring and repetitive? Do you feel like it’s too challenging or not worth your time? Do you feel embarrassed about going to the gym and working out in front of other people?

Knowing the thoughts that are holding you back can help you find better solutions that work for you.

After writing down your limiting beliefs about working out, write down counter-arguments or solutions.

What kinds of workouts have you enjoyed in the past? Is there a specific workout or sport you have always wanted to try? Can you afford to take a class or pay for training? Are you willing to work out at home?

This exercise will help you change the way you think about working out. Remember that the only thing stopping you from achieving your fitness goals is you.

Where to find workouts

There are many online fitness courses and apps available. If you can afford it, investing in a fitness program or personal trainer is worth every penny. But if you can’t, Youtube is one of the best places to find free exercise routines. Medical Daily estimates there are more than 30 million fitness-related videos on Youtube. There are also many free fitness apps. With so many options, you will definitely be able to create the fitness routine of your dreams.

When looking for workouts, keep your needs and preferences in mind. For example, exercises like situps and crunches put a lot of pressure on my tailbone and often lead to pain. Because of that, I typically skip ab exercises that put pressure on my tailbone and opt for standing ab workouts. I also love to dance, so I incorporated it into my fitness schedule twice a week. If you live in a top-floor apartment like me, look for low-impact, apartment-friendly workouts to avoid disturbing your neighbors when exercising at home. I also have a rowing machine, so I incorporate rowing into almost every session because it is low impact and great for full-body toning.

Know your goals

What is your purpose for working out? Are you trying to lose weight or build muscle? Are you trying to get a specific body type?

Understanding your fitness goals will help you know which type of workouts to search for. Spend some time researching how to achieve your specific fitness goals.

My regimen consists of standing cardio HIIT and dancing for weight loss. I also use light weights and a rowing machine to tone my muscles. In the future, I will add resistance bands and heavier weights to my routine as I get stronger. I mainly focus on toning my trouble areas (abs, arms, glutes, and back).

Test workouts before adding them to your routine

The easiest way to know if an exercise will fit into your regimen is to test it out. Before you try a workout from youtube, skim through the video to make sure you can perform most of the exercises. Videos with modifications are great for showing multiple ways to activate the same muscle groups.

Take note of how you feel after each exercise. Was it too challenging or not challenging enough? Did you work up a sweat? Are you in any pain?

If the workout made you feel good, add it to your playlist. In general, it’s ideal to have a few different routines and exercises for targeting each of your goals.

Building your lineup

It is good to include a warm-up and cool down in your playlist. Even if you are not trying to lose weight, it is also good to have a few cardio workouts to maintain weight and heart health. Weight training is best for building and toning muscle. Most home workouts with weights can be adjusted for your strength level. If you are just starting out with weight training, use light weights or bodyweight only.

The Centers for Disease Control and Prevention (CDC) recommends that people aged 18 or older get at least 150 minutes of moderate-intensity physical activity per week. Another option is 75 minutes of vigorous-intensity exercise per week.

When building your fitness routine, remember to include a day or two per week for rest. It is crucial to give your body a break from time to time to avoid injury and burnout. If your goal is to work out every day, use at least one day per week for active recovery exercises like yoga and stretching.

Below is my current routine and the videos I use. Feel free to try it out and tell me what you think.

My Fitness Routine

• Day 1: 5-minute warm-up, 10–15 minute cardio HIIT session, 10-minute rowing session, 5-minute cool down
• Day 2: 5-minute warm-up, 10–15 minute dancing session, 10-minute rowing session, 5-minute cool down
• Day 3: 15–20 minute yoga session
• Day 4: Rest/meditation
• Day 5: 5-minute warm-up, 10–15 minute cardio HIIT session, 10–15 minute weight training session, 5-minute cool down
• Day 6: 5-minute warm-up, 10–15 minute dancing session, 10-minute rowing session, 5-minute cool down
• Day 7: 15–20 minute yoga session
• Day 8: Rest/meditation

My Favorite Workout Videos

Warm-Up

• 5 MIN WARM UP FOR AT HOME WORKOUTS (No Jumping)
• Do This Warm Up Before Your Workouts | Quick Warm Up Routine
• 5 MIN WARM UP FOR AT HOME WORKOUTS (No Jumping)

Cardio

• 10 Min HIIT to burn calories | Standing Full Body Workout — No Equipment
• 15 MIN DANCE PARTY WORKOUT — Full Body/No Equipment
• Reggaeton Dance Party Workout | Low Impact, No Equipment | growwithjo
• 10 Min Standing Abs Workout to get Ripped ABS
• 15 min Intense HIIT for Fat Burn | Standing & No Equipment

Weight Training

• 15 MIN STANDING ABS (with weights)
• 10 MIN TONED ARMS WORKOUT (At Home Minimal Equipment)
• GROW BOOTY, NOT THIGHS — Home Booty Workout * low impact *
• 10 min Intense BACK WORKOUT (At Home & Apartment Friendly)
• 15 MIN TONED LEGS & ROUND BOOTY WORKOUT (Dumbbell, At Home)

Recovery

• Your New Favorite 15 Min Vinyasa Day-Starter!
• EASY MORNING YOGA FLOW | For Beginners! (15 min )
• Sunrise Yoga — 15 Min Morning Yoga Practice — Yoga With Adriene
• Stand Up and Stretch — FREE CLASS

Cool Down

• 5 MIN FULL BODY STRETCH & COOL DOWN
• 5 MIN FULL BODY COOL DOWN STRETCHES (Recovery & Flexibility)
• Fast 5 Minute Cool Down and Stretching Workout for Busy People

Notice the variety in my regimen. I rarely do the same workout twice in one week, and I keep adding more.

It’s good to have one base workout in your regimen that you know you can do even on your worst days. My base is a warm-up, cardio HIIT, rowing, and a cool down. I also make sure to rest after three workout days. As I get used to my current routine, I may cut down to one rest day per week.

If you’re having trouble getting started, choose quick and easy workouts. Start with 15 minutes of physical activity three times a week and work your way up. Never lose your workouts by writing down each move or downloading the videos to your computer or phone.

Other ways to get active

Looking for more ways to stay active? Here’s a list of ways to get moving that don’t involve going to the gym.

• Go swimming (30 minutes burns about 250 calories)
• Wash the dishes by hand (30 minutes burns about 160 calories)
• Sweep or vacuum your floors (30 minutes burns about 120 calories)
• Go for a walk (30 minutes burns about 140 calories)
• Stand up while talking on the phone (30 minutes burns about 44 calories)
• Take the stairs instead of the elevator (each step upward burns about 0.17 calories)

Everyone’s fitness journey is unique. Physical activity can extend the length and quality of your life. Working out doesn’t have to be boring. There are so many ways to stay active. Listen to your body and build a workout routine that works for you.