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Last Updated on December 15, 2020

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

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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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            Dr. Jamie Schwandt

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            Last Updated on October 4, 2021

            5 Best Exercises for Weight Loss at Home

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            5 Best Exercises for Weight Loss at Home

            With the lines of work and home becoming increasingly blurry, it’s no wonder why we struggle to find the time to prioritize our health. Particularly with weight loss, it’s often difficult to manage the ever-present constraints around work, children, time to exercise, and the feeling of exhaustion at the end of the day.

            Taking the effects of stress and the rise of remote work and work-from-home situations, we need to be far more tactical in our weight loss pursuits. Quite often, these exercises for weight loss at home aren’t even fitness-related.

            Firstly, let’s look at a standard day in the life of a busy professional or parent to really understand the battlefield in which we need to operate.

            We all have 24 hours in a day to work with. Knowing how we spend that 24 hours is crucial when learning where time will be best spent for our weight loss journey. Setting unrealistic expectations can be a quick way to end up back at square one.

            • Sleep: 8 hours (parents, if you’re lucky)
            • Work: 8 hours (sometimes more)
            • Children: 2 to 4 hours (includes pickups, drop-offs, and play)
            • Meal Preparation: 1 hour (at a minimum)
            • Household Activities: 1 to 2 hours (because someone’s got to do it, right?)
            • Total: 20 to 22 hours

            Taking into account that switching between tasks takes time and cognitive space, we can start to understand why people just want to sit and scroll through social media at the end of a day. We also haven’t factored in the work commute if you have to report to the office.

            Just realized you now have minimal time to yourself? This might start to explain why you struggle to gain momentum in your weight loss journey. Let’s work out how to take back the initiative:

            • Automate – Are there any tasks you can automate? If you’re fortunate enough to be gainfully employed, maybe it’s time to hire a cleaner or have ready-made meals delivered to your door. It doesn’t have to happen every night, but removing the decision of “what’s for dinner?” can be a great way to reduce stress and free up brain space and time.
            • Optimize – If you’re time-poor with kids, it’s time to optimize your activities. Turn screen time into playtime outdoors, and get them to join in on your activities. If your children are old enough, it might be time to start offering pocket money for chores and meal preparation. This strategy helped me stay fit as a single parent. By getting out and active with my son, I doubled my return on investment by staying fit and enhancing my relationship.
            • Eliminate – We’re only human. Sometimes, we simply have too much on our plate due to our high expectations. Take a look through your daily tasks and work out what can be removed.

            Now, go through this exercise yourself. What potential spare time do you have to work with? If the answer is none, you might want to keep reading.

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            Exercise Selection: It’s Not All About the Burn

            No equipment? No problem.

            So, we’re finally tracking the elements that matter. It’s time to start leveraging exercise to accelerate our weight loss journey. Alongside focusing on individual exercises that help with weight loss at home or caloric expenditure, we’re going to focus on another method to help keep you consistent and accountable for the long term: interest.

            Interest has been linked as one of the key motivating factors to maintain consistency towards a goal. By choosing a form of exercise that your body and mind can enjoy, your chances of weight loss success are far greater.

            Here’re the 5 best exercises for weight loss at home:

            1. Low-Intensity Interval Training (LIIT)

            Maybe the body isn’t what it used to be, and intense forms of training simply just aren’t safe anymore. Also considering the body’s response to stress, it might be in our very best interest to choose low-intensity activities that we can repeat daily.

            Mobility and movement flows have risen in popularity in recent years. This form of exercise focuses on restoring range of motion (ROM), improving stability, and returning people to activity. Some exercise options include:

            • Quadruped Rocks
            • Frog Stretch
            • Hip Prying
            • Scapula Push-ups
            • Hindu push-ups

            Below is a 10minute warm-up flow that shows you how to put all of this together:

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            2. Yoga

            Yoga is another perfect example of LIIT methodology that can be advanced as your ability improves. Focusing on mobility, stability, and range of movement using only your body weight, it’s a perfect entry-level activity for those that may have lost their way on their weight loss journey.

            3. Calisthenics

            Strength training at home can be difficult when you lack equipment or experience. An obvious path to building strength at home is calisthenics. Starting with just the following basic bodyweight movements:

            You can begin your journey with no equipment and build to quite an advanced level. Here are five movements you can look to master over time are:

            Depending on your ability, choose movements that allow you to progress safely over time. There is also gymnastics-based training you can move towards if your body is ready for a more demanding form of training.

            4. Aerobic Exercise

            Another underrepresented form of exercise, aerobic exercise is often overlooked for its sexier counterparts like strength and HIIT. With the prevalence of obesity nearly tripling between 1975 and 2016 and the major cause in adults being cardiovascular disease, it makes sense to focus on activities that improve cardiovascular or heart health.

            Another benefit is that it can be as simple as getting your steps in, going for a swim, or going for an easy ride or run. Phil Maffetone pioneered the Maximum Aerobic Function (MAF) Method that almost anyone can adopt regardless of fitness level and experience.[1]

            Here’s a 30-minute session of aerobic exercises you can try:

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            5. High-Intensity Interval Training (HIIT)

            High-intensity interval training is a great way to elevate the heart rate and get the endorphins flowing. It can also be super time-effective, giving you a great bang for your buck. Try sequencing some of the movements and exercises above together with minimal rest to keep your heart rate elevated. Be sure to select movements that suit your current level of fitness and ability.

            Here’s a HIIT workout that takes little time and is suited for any level:

            Chipper 60

            Complete all reps of every exercise for time. Exercises can be done in any order and repetitions to complete the workout.

            If you can’t do jump squats, regress to normal squats, and don’t be afraid to change the leg raises to a 60-second plank if you need to. Finish up with some light stretching or foam rolling.

            What Also Matters: Sleep, Stress, and Stimulants

            Sleep, stress, and stimulants, also known as the hamster wheel of death. Tracking these elements gives us the power to finally stop relying on our ever-depleted stores of discipline and motivation to get the job done. It will also highlight the self-destructive habits that sabotage your weight loss journey.

            Simply put, stress affects stimulants, sleep affects stress, and the vicious cycle continues.

            Sleep

            Are you getting enough sleep? It’s well documented that sleep is an important factor in weight loss and recovery.

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            “Restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.”[2]

            Start this journey by tracking how much sleep you’re getting. Certain wearables can also track the amount of movement and time you spend awake or in lighter sleep cycles. Getting enough time in REM or deep sleep is critical for weight loss.

            Stress

            We don’t need to be fancy. A simple daily measurement out of ten indicates how much stress we think we are under. Using this number, we can observe the effects that sleep, stimulants, and exercise have on our stress levels, allowing us to deploy the right strategy for our weight loss goals.

            Stimulants

            Stimulants can be classified as anything we put in our mouths. Tracking calories, alcohol, and caffeine is a great way to observe, predict, and avoid trends or at-risk periods of overeating and destructive behaviors. Tracking this is aligned with how well we sleep, and our stress response gives us enough information to start forming better weight loss habits.

            Work to identify the trigger, observe the response, and then look to adjust.

            Final Thoughts

            Whether you’re fighting fit or returning to activity, the best exercises for weight loss at home are the ones that you can do day in day out that you enjoy. Think of exercise for weight loss as we do for compound interest. Consistently and regularly making deposits may not show immediately, but with time, they give you the momentum you need to reach your goals.

            Featured photo credit: Olivia Bauso via unsplash.com

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            Reference

            [1] PhilMaffetone: Maximum Aerobic Function
            [2] SleepFoundation.org: Why is sleep so important to weight loss?

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