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Everything around us has its digital form and digital presence. Well, the UPI, online orders, and food deliveries, have made us lazy. Before digitization, people used to do these activities by actually visiting offices, hotels, courier services, etc., and thus the previous generation was fit and fine. The gen-next might be a pro in technology, but they do lack some physical fitness. Another misconception that this generation has is ‘we can only get fitter after hitting the gym’ which is one of the most ridiculous concepts. Hence to encourage people to do workouts and be physically fit, here is the daily workout routine at home.
Fundamentals of workout
Whether you hit the gym or grind out at home, these workout fundamentals will remain the same. As per the studies, at least 150 minutes of moderate or 75 minutes of vigorous workout activities need to be done to remain fit. The 150 or 75 minutes should be evenly spread over a week. There is no hard and fast rule about the number of days per week for the workout. But 5 days per week is a bare minimum. 6-days per week is a great thing and is a maximum limit. Have one day off which is essential for the recovery of your body.
Most importantly, the workout routine should be a nice blend of strength training and aerobic exercises. The mixture will increase your stamina, strength, and endurance to the next level.
Let’s take a look at the workout routine for beginners at home without any equipment.
Daily bodyweight workout plan
| Day | Workout |
| Monday | Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, Push-ups, Plank |
| Tuesday | Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, Push-ups, HIIT Cardio |
| Wednesday | Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, Push-ups, Squats |
| Thursday | Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, Push-ups, Plank |
| Friday | Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, Push-ups, HIIT abs |
| Saturday | Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, Push-ups, HIIT Legs |
| Sunday | Rest |
Also
Warm-up
People tend to give less importance to warm-up exercise, but it is the most important aspect of your daily workout at home or even at the gym. As the name suggests, these activities warm your muscles, in simpler words, it prepares your muscles and body for the exercise. No one should neglect the warm-up. If you start your workout routine without warm-up, there is a huge chance of injury. So do proper full-body warm-ups for 5 to 10 minutes. There are tons of videos available on YouTube for warm-up exercises.
Starting the main course of daily exercise routine at home
Monday
Indian/Hindu Push-ups
This is a great way to work every muscle out except leg muscles. The shoulder, chest, biceps, triceps, and back are all involved in this exercise. This increases both muscle, strength, and endurance. This is one of the oldest Indian exercises. For beginners, it is slightly tough. But try it every day, once you master it, you will get addicted to it.
Perform 3 sets of as many repetitions as you can.
In Hindi, this exercise is called ‘Dand’ or ‘Jor’.
Suryanamaskar
One repetition consists of 10 asanas. Depending upon your endurance and stamina, do as much as you can. Take a rest if you feel exhausted. 12 Surya namaskars daily are enough. But if you have time, you can increase the number.
Push-ups
Push-ups are one of the most basic forms of exercise. They are simple but highly effective. The muscles targeted through this exercise are the shoulders, chest, biceps, and triceps.
You can add some variations like incline or decline push-ups to make your workout schedule exciting. Just like Indian/Hindu push-ups, try to perform 3 sets with as many repetitions as you can.
Plank
The last exercise on Monday is Plank. You must have heard about a plank. This exercise not only targets the muscles but also helps you to lose body fat and make your tummy flat. This is perhaps the exercise with almost no movement, but of the highest efficiency. Well, the bottom line is if performed consistently and correctly.
Try to hold the plank position as much as you can. Remember the duration and try to beat the duration the next time you do.
Cool-down
If you feel too exhausted, if your muscles are aching, then do cool-down exercises. These exercises help you to feel better and will make the muscle recovery process much faster. Just like a warm-up, go to YouTube and you will get a lot of cool-down exercises.
Tuesday
On the 2nd day, your body will be stiff, and it will be full of pain. But mind you, the pain will only help you to become fitter and healthier. To motivate yourself and start the daily workout program at home.
Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, and Push-ups will remain constant. You just need to increase the number of repetitions each day.
It’s time for HIIT Cardio which should be added to your daily workout routine at home. HIIT means High-Intensity-Interval-Training. It consists of a set of various exercises performed one after the other without stopping or stopping for a few seconds. These exercises will take care of your cardio-vascular strength and endurance and are vital if you want to lose weight.
There are thousands of variations of HIIT, either depending on duration, rest time, or simply the exercises. Some basic exercises that you can include in HIIT cardio are:-
- Jumping jacks
- Burpees
- Mountain climbers
- Standing mountain climbers
- Crisscross
As per your level of fitness, you can perform these exercises one after the other by following 40-20, 50-10, or 60-0 timers.
Also Read | Surya Namaskar | Sun Salutation – Step by step guide
Wednesday
This time Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, and Push-ups will be followed by 3 sets of squats. Just like push-ups, squats are one of the most basic and traditional Indian workouts. In Hindi, squats are called ‘Baithaka’.
Perform 3 sets of maximum repetitions as per your fitness level. Proper form is crucial.
This is a way to strengthen your lower body as it burns all the leg muscles. The muscles which get worked out are quads, glutes, hips, hamstring, and calves.
You might not be able to stand with stability after performing this. So it is essential to have a cool-down routine afterward, especially if you are a beginner.
Thursday
We will follow the exact workout routine as of Monday. On Tuesday, your body will be sore and will be stiff. Passing these hurdles is difficult, but equally important as doing the exercise.
Friday
Along with the regular exercises of Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, and Push-ups, we will hit those abs or abdominal muscles.
Strengthening your abs muscles is crucial in your fitness journey. The stronger the abs, the stronger the core, and the stronger the core, the fitter you will be. Planks also help to get a tough core. But adding an exclusive abs routine makes the process faster.
There are 4 major parts of abdominal muscles, they are upper abs, middle abs, lower abs, and obliques.
This can be a great reference to kick-start your abs workout. Though you can change the exercises included in your daily workout routine at home.
- Leg raises
- Flutters
- C-hold
- Russian twists
- Knee touches
- Speed crunches
- Penguin touches
- Side plank
Saturday
Yes! You are almost there. Just one workout routine to go for!
The last day includes a HIIT legs workout. After performing Warm-ups, Indian/Hindu Push-ups, Suryanamaskar, and Push-ups, you will do HIIT legs. Again you can do a Google and have tons of variations for HIIT legs, though the following is an example of a HIIT legs workout.
- Squats
- Lunges
- Calf raises
- Speed air squats
- Donkey kicks
- Hip swivel.
These exercises are designed so that every leg muscle will get targeted.
Sunday
Take a rest on Sunday. Rest is equally important as it recovers your body and prepares you for the next workout week.
7 exercises to do every day at home
Well, if you do not have time to follow such a routine, here are the 7 exercises to do every day.
- Indian/Hindu Pushes
- Suryanamaskar
- Push-ups
- Squats
- Plank
- Jumping Jacks
- Mountain climbers
Conclusion
This workout routine is generalized for everyone and is a bodyweight workout routine. Someone will do it easily, while someone will feel it is extremely hard. It is always recommended to take the advice of certified trainers and doctors before doing a daily workout routine at home.
Workout is only 50% of work. The other 50% is all about proper diet, consistency, and perfect form. Though it is not as difficult as it seems. Once you and your mind get obsessed with workouts and fitness, rest will follow without any effort. You just need to start and start with a positive mindset and maintain a healthy lifestyle.
By following a daily workout routine at home, you can improve your fitness, boost energy levels, and enhance overall well-being without the need for a gym.
With dedication and consistency, a well-designed home workout routine can help you achieve various fitness goals, such as weight loss, strength building, and improved cardiovascular health.
The duration of your home workout session can vary based on your fitness level and goals. Starting with 20-30 minutes and gradually increasing the time as you progress is a good approach.
Motivation can be sustained by setting clear goals, tracking progress, finding enjoyable workout routines, partnering up with a workout buddy, or following online workout classes. Creating a schedule and rewarding yourself for consistency can also help maintain motivation.
