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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 8, 2020

            18 Benefits of Journaling That Will Change Your Life

            18 Benefits of Journaling That Will Change Your Life

            The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

            1. Understand Yourself Better

            Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

            Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

            2. Keep Track of Small Changes

            I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

            Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

            3. Become Aware of What Matters

            As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

            You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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            4. Boost Creativity

            The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

            When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

            You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

            5. Represents Your Emotions in a Safe Environment

            A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

            Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

            6. Process Life Experiences

            When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

            Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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            7. Stress Relief

            In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

            Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

            8. Provide Direction

            Though journaling is often conducted as an activity without much direction, it often provides direction.

            One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

            9. Solve Problems

            Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

            Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

            When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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            10. Find Relief From Fighting

            Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

            Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

            11. Find Meaning in Life

            Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

            12. Allow Yourself to Focus

            Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

            13. Sharpen Your Spirituality

            When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

            14. Let the Past Go

            I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

            15. Allow Freedom

            Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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            16. Enhance Your Career

            Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

            Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

            17. Literally Explore Your Dreams

            All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

            18. Catalog Your Life for Others

            No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

            We consider our partners our life witnesses, but writing provides a tangible mark on the world.

            Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

            Featured photo credit: Kelly Sikkema via unsplash.com

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