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Exercise Routine That Best Fits You (With 3 Difficulty Levels to Choose)

Exercise Routine That Best Fits You (With 3 Difficulty Levels to Choose)

Do you find it difficult sticking with an exercise routine? Do you love the idea of creating a routine, yet still lack the motivation to apply your creation? If so, you are not alone. If you have not heard of my 24 Hour Workout, let me introduce you to the ultimate exercise routine hack.

Let’s examine the routine by splitting it into three levels as my routine can seem a little intimidating at times.

Why you need an exercise routine

The ultimate exercise routine identified here is different than most routines in that it requires no gym membership and can be done anywhere at any time. The benefits of exercise (and maintaining an exercise routine) will lead to an overall healthy life.

Simply adopting this exercise routine will completely change your life. Let’s examine 11 Benefits of Exercise provided by Dr. Axe:[1]

  1. Boost happiness levels
  2. Learn to set and achieve goals
  3. Reduce risk of heart disease
  4. Improved sleep
  5. Boost in overall energy
  6. Increased strength and flexibility
  7. Improved memory
  8. Increased self-confidence
  9. Perform better at work
  10. Less susceptible to disease
  11. You will live longer

An exercise routine (combined with a morning routine) is the ultimate life hack. Not only will it provide you with a way to think, look, and feel great, but it will also boost your productivity, increase your energy level and intelligence, improve your memory, and increase your overall quality of life.

Equally important, you can begin an exercise routine at any stage in your life.

The 3 levels of exercise routine

This exercise plan is designed based onthe American Council on Exercise (ACE) Health-Fitness-Performance (HFP) Continuum as a guide for better health, fitness and performance:

    I have broken the fitness program into three different difficulty level: beginners, intermediate and advanced.

    Workout routine for beginners

      It is easy to imagine starting an exercise routine, yet it is very difficult to begin doing the actual work. That’s why it is actually the hardest level.

      The following is a beginner’s exercise routine:

      1. Exercise hourly or High-Intensity Interval Training (HIIT)

      When:

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      Monday, Wednesday, Friday

      • Where: Anywhere and Everywhere
      • How long: 2 months

      Both options are exercises that can be done at home (or anywhere indoors).

      Option A – Exercise hourly (if possible)

      Using a version of the Pomodoro Technique, use a timer and set it for every 60 minutes.

      Once the timer goes off, do the following:

      Power Push-up. Start with 10 push-ups and do these five times a day. Watch the following video:

      Plank. Hold the plank for at least 30 seconds (five times a day). Watch the following video:

      Option B – High-Intensity Interval Training (HIIT) workouts for beginners at Home (morning or evening)

      Before beginning the following workout, make sure you warm up for 3 minutes (jumping jacks, quick jog, etc.). After you have completed the workout, rest for at least 1 minute and stretch.

      The HIIT Workout for Beginners at Home by Anytimestrength.com outlines the perfect alternative to my 24 Workout.[2] Follow Circuits 1-4 in the image below:

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        2. Cardio workout exercises of your interest (works with Option A or B)

        • When: Tuesday, Thursday, Saturday
        • Where: Anywhere and Everywhere
        • How long: 2 months

        Do some form of cardio (i.e. jogging, elliptical, stair climber, jumping rope, swimming, cycling, etc.) for at least 20 minutes.

        Before you do any cardio exercises, do this 5-minute warmup routine to prevent injuries:

        Fitness tips for the beginner level

        • Stand while you work. This simple change will improve posture, reduce lower back pain, and prevent neck strain.
        • Drink more water as it will increase your energy, relieve fatigue, promote weight loss, and flush out toxins.
        • Take a cold shower to wake up.

        Workout routine for intermediate level

          After 2 months you will want to step it up. At this point you should start seeing some of the benefits of your new exercise routine. The following is an intermediate guide:

          1. Exercise hourly or 10-minute home fat burning workout

          • When: Monday, Wednesday, Friday, Sunday
          • Where: Anywhere and Everywhere
          • How long: 4 months

          Option A – Exercise hourly (if possible)

          Using a version of the Pomodoro Technique, use a timer and set it for every 60 minutes. Once the timer goes off, do the following:

          Power Push-up. Do 20 push-ups (five times a day).

          Plank. Hold the plank for at least 50 seconds (five times a day).

          Option B – 10 minute home fat burning workout (morning or evening)

          Before beginning the following workout, make sure you warm up for 3 minutes (jumping jacks, quick jog, etc.). After you have completed the workout, rest for at least 1 minute and stretch.

          ATHLEAN-X provides a fantastic (and killer) workout you can perform in the morning or evening if you are not able to exercise hourly.[3]

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          Watch and follow along with the following video:

          2. Cardio workout exercises of your interest (works with Option A or B)

          • When: Tuesday, Thursday, Saturday
          • Where: Anywhere and Everywhere
          • How long: 4 months

          Do some form of cardio (i.e. jogging, elliptical, stair climber, jumping rope, swimming, cycling, etc.) for (at a minimum) 30 minutes.

          Don’t forget to do this warmup routine to prevent injuries:

          Fitness tips for the intermediate level

          • Stand while you work. This simple change will improve posture, reduce lower back pain, and prevent neck strain.
          • Drink more water as it will increase your energy, relieve fatigue, promote weight loss, and flush out toxins.
          • Take a cold shower to wake up.

          Workout routine for advanced level

            After 6 months you should start to think, look, and feel really good. It’s now time to enter into beast mode! The following is an advanced guide:

            1. Exercise hourly, or Bodyweight only HIIT workout

            • When: Monday, Tuesday, Thursday, Friday, Sunday
            • Where: Anywhere and Everywhere (try it in an airport!)
            • How long: the rest of your life!

            Option A – Exercise hourly (if possible)

            Using a version of the Pomodoro Technique, use a timer and set it for every 45-60 minutes. Once the timer goes off, do the following:

            Power Push-up. Do them until they hurt (ten times a day).

            Plank. Hold the plank until it hurts (ten times a day).

            Bicep curls with a resistance band (as many as you can ten times a day – can be done anywhere and everywhere). Learn how to do it with this video:

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            Pull-ups (as many as you can 5 times a day). Watch this video to do it right:

            Option B – Insane HIIT Challenge – Bodyweight Only HIIT Workout (morning or evening)

            Before beginning the following workout, make sure you warm up for 3 minutes (jumping jacks, quick jog, etc.). After you have completed the workout, rest for at least 1 minute and stretch.

            FitnessBlender.com provides an insane HIIT workout and I recommend it as an alternative to my 24 Hour Workout if you are unable to exercise hourly. [4] Watch and follow along with the following video:

            2. Cardio workout exercises of your interest (works with Option A or B)

            • When: Tuesday, Wednesday, Friday, Saturday, Sunday
            • Where: Anywhere and Everywhere
            • How long: the rest of your life!

            Do some form of cardio (i.e. jogging, elliptical, stair climber, jumping rope, swimming, cycling, etc.) for (at a minimum) 30 minutes. Bump it up to 60 minutes or more when training for an event (i.e. a marathon).

            Always remember, warming up your body before any exercises is important:

            Fitness tips for the advanced level

            • Stand while you work. This simple change will improve posture, reduce lower back pain, and prevent neck strain.
            • Take a Vitamin B-12 to increase energy and improve cardiovascular support.
            • Take a Nootropic. Known as “Smart Drugs” will boost your memory, increase focus, and can provide mood enhancing benefits.[5]
            • Drink more water as it will increase your energy, relieve fatigue, promote weight loss, and flush out toxins.
            • Take a cold shower to wake up.
            • Listen to audiobooks while you exercise.
            • Read a book while you plank.
            • Sign up for an event (i.e. a marathon).

            Adopting an exercise routine is a life-changing experience. I guarantee, if you adopt the exercise routine discussed here, you will see significant improvements in your life. You will find that your “happy” chemicals in your body will receive a boost, your stress levels will reduce, your ability to cope with stress will get better, your self-confidence will increase, and your mental capacity will improve.

            Essentially, you will think – look – and feel better than ever!

            Featured photo credit: pixabay via pixabay.com

            Reference

            [1] Dr. Axe: 11 Benefits of Exercise — Start Working Out Today!
            [2] Anytimestrength.com: HIIT Workouts Beginners Home
            [3] ATHLEAN-X: 10 Minute Home Fat Burning Workout
            [4] FitnessBlender.com: Insane HIIT Challenge
            [5] Artofmanliness.com: Supplements to Boost Your Brain

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            Last Updated on July 18, 2019

            10 Small Changes To Make Your House Feel Like A Home

            10 Small Changes To Make Your House Feel Like A Home

            Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

            Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

            1. Make the Windows Your Own

            When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

            One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

            2. Put up Some Art

            If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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            Hanging art on the walls will instantly give it personality and make it feel like home.

            3. Improve the Aroma

            A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

            Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

            4. Put out Lots of Pillows and Throws

            A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

            There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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            5. Instantly Class up Your Closet

            If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

            Not only do they look great, but they are better for hanging your clothes as well.

            6. Improve Your Air Quality

            One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

            The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

            7. Fill it with Plants

            Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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            They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

            8. Change the Doorknobs

            Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

            Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

            9. Upgrade Your Tub or Shower

            There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

            Install a new shower or tub today to make your bathroom worthy of a place in your home.

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            10. Fresh Cut Flowers

            You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

            You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

            Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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