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At-Home WorkoutsSelf-Care

How To Craft The Perfect At-Home Workout Plan

With the TV and couch within arms reach, working out at home takes extra motivation. Here are our best tips on how to craft the perfect at-home workout plan to keep you on track.

Published: 8/31/20

How To Craft The Perfect At-Home Workout Plan

With Netflix and Hulu looming in the background just waiting for you to plop on your couch and watch your favorite show, at-home workouts can be challenging. But, with a plan in place, your at-home workout plan is as easy as one, two, three.

How To Get Started Working Out At Home

Before creating a workout plan, we first need to consider our individual goals. Some of us might want to gain muscle, others want to work on endurance, and some may want to take advantage of the feel-good endorphins that coincide with working out. With your unique goal in mind, you can craft the perfect at-home workout routine for you. So, take a second and write down that goal.

Plan Out Your Rest Days

We are going to start crafting our routine by writing out our rest days. You read that correctly. With any self-care routine, rest is essential. Each week, we recommend setting aside 48 to 72 hours of rest. While it may feel counterintuitive to take three days off from your fitness routine, the opposite is true. By resting, we give our body time to repair and rebuild from tough workouts and even encourage muscle growth. Not only that, but you will go into your next workout with a lesser chance of injury. And—don’t worry—rest days don’t mean that you can’t do anything active. We have tons of ideas for an active rest day, like doing a restorative yoga session. Choose two to three days to decompress, write them down, and let’s plan out our strength training.

Strength Training At Home

The best way to get in shape and keep your heart healthy and strong is by prioritizing strength training. If you are new to strength training, or just picking it up again, start small. Add two days of strength training for 30-minutes at a time to your schedule. If you need an at-home workout plan without equipment, then you can use your bodyweight. Your body weight is all that you need to build muscle and make progress, and you can (well, have to) take it everywhere. But, if you prefer an at-home workout plan with equipment, then you can also get an exercise similar to that in the gym right in your living room. We suggest weights, a high-quality yoga mat, and jump rope to give you a well-rounded home gym. Be sure to stretch alongside your strength training to keep your mobility and send a little love to your muscles. 

Cardio Training At Home

For cardio, we have similar suggestions. Start small with three days a week, 20-minutes at a time until you hit the recommended 150 minutes a week or more, as suggested by the American Heart Association. But, we also urge you not to think of your cardio days only as running, biking, walking, and the like. Those workouts are incredible, but you can switch them up with fantastic online classes like Cardio Kickboxing, Zumba, Team Training, and tons of other high-energy options. 

What Are The Best At-Home Workouts To Try

Once you have your routine mapped out, now is the time to dive into which workouts will be fun and exciting for you. At Chuze Fitness, we have created a way for you to get our in-club experience right in your home with iChuze Fitness. With this premium, low-cost virtual membership, you can work on Mind, Body, and Heart. On your rest days, take advantage of mindfulness programs and self-care. As you work through your exercises, try some of our instructor-led classes to keep you inspired to try more. 

Example Of A Daily Workout Plan At Home

To help wrap your head around what a daily workout plan could look like, we’ve laid out an example routine that you can edit and craft on your own. This can be transformed into an easy workout routine at home, or a home exercise routine that is challenging and results-focused. For us, we believe a good place to start looks a little like this:

  • Monday: Cardio, Jog – 20 Minutes
  • Tuesday: Strength, BodyPump – 45 Minutes
  • Wednesday: Rest Day, Guided Meditation – 10 Minutes
  • Thursday: Cardio, Zumba – 45 Minutes
  • Friday: Cardio and Strength, Cardio Kickboxing – 45 Minutes
  • Saturday: Rest, Restorative Yoga – 45 Minutes
  • Sunday: Rest

Things To Remember

Your self-care is always important to us. Be sure to listen to your body. Push yourself, but don’t overextend yourself. You know your limits, and it is essential to be in-tune with your body to know when enough is enough. That may mean adding an extra rest day, jogging for 10 minutes instead of 20, practicing yoga for 40 minutes instead of 30, and so on. Do not compare your journey to that of others.

As you create your fitness routine, we are here for you. All of our locations have state-of-the-art equipment, classes, and opportunities for self-care. If you prefer to work out at home, check out iChuze Fitness—the place where we bring our in-club experience to your living room. Grab your free 7-day trial on our website

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