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Last Updated on December 15, 2020

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

            More by this author

            Dr. Jamie Schwandt

            Lean Six Sigma Master Black Belt & Red Team Critical Thinker

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            Published on July 23, 2021

            7 Best Foam Rollers for Muscle Relaxation

            7 Best Foam Rollers for Muscle Relaxation

            Foam rollers are one of those pieces of equipment where if you do it right, they can provide you with a deep-tissue massage. They’re commonly cylinder-shaped and they push up against sore muscles while you lay on the floor.

            Because foam rollers are such handy tools, there is a wide selection of foam rollers you can choose from. Depending on what kind of exercises you do, a foam roller can aid in relaxing different muscles in your body. Below, I picked out the best foam rollers available on the market depending on the types of exercises and needs that you have.

            How I Picked the Best Foam Rollers

            Before jumping into the list, here are the criteria that I used when putting together this list of best foam rollers.

            • Weight – Foam rollers, as their name suggests, are designed to be light enough for you to roll around without exerting effort.
            • Compact – Because you’re laying on the ground, you want to have plenty of space. As such, a roller should allow you to lay down and easily perform the exercises you need without too much issue.
            • High-density – The material should also be dense enough so that you won’t accidentally crush the roller under your own weight. The rollers on this list are very durable.

            1. Best Overall: LuxFit Premium High-Density Foam Roller

              From dealing with sports injuries to relieving tension points in your body post-workout, this premium high-density foam roller is the best. This foam roller is entirely made from molded polypropylene foam, which means that it has a high density and won’t be losing its shape for a very long time, even if you use it daily.

              Beyond that, it can also repel liquid so it won’t get soggy or wet if you’re particularly sweaty or you’re using the roller near water.

              It comes in three different sizes and can be used to assist your core, cover spinal stabilization, balance, re-educating your muscles, and boost stamina.

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              Pick up LuxFit’s foam roller here.

              2. Best Grid: TriggerPoint GRID Foam Roller

                If you’re new to foam rollers, this one might be the best choice for you. The reason for that is that each purchase of these TriggerPoint GRID foam rollers comes with a free online instructional video. This video shows you the best practices and how to use a foam roller properly.

                As for the roller itself, the big benefit here is the overall design. It has a rigid hollow core, and the materials used to make this roller are rigid so it won’t be breaking down easily.

                Another aspect to it is its multi-dimensional surface, making it a go-to roller for masseuses to athletes. These rollers can also assist in oxygen flow and heal tissues.

                Pick up TriggerPoint’s foam roller here.

                3. Best for Physical Therapy: Rolling With It Therapeutic Grade Premium EVA Foam Roller

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                  Even though this roller is fantastic for physical therapy, it can also be helpful for general use, particularly before you go to work out. By rolling in advance, you’re allowing your muscles to get warmed up for the exercises that you’re doing.

                  This is big because when muscles are more relaxed, you’ll be able to extend the period of your workout. You’ll want to care about this if you normally do high-impact routines such as Crossfit, bodybuilding, or general weight training.

                  Using this regularly is smart and unlike LuxFit’s roller, this one is eco-friendly and resists flaking and chipping.

                  Buy Rolling With It Therapeutic’s foam roller here.

                  4. Best Half Roller: OPTP PRO-ROLLER Soft Density Foam Roller

                    While rollers are nice, they do have a tendency to slip and slide around. If you prefer to stay still and relax your muscles, OPTP’s half-roller will be a good fit. It’s highly durable with its cross-linked, closed-cell foam. Because of that, it has a perfect balance between softness and firmness.

                    Beyond that, because it’s a half roller, you have the option between a flat surface or a rounded surface for versatility. If you’re looking for a softer roller, this one is a good option.

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                    Buy OPTP’s foam roller here.

                    5. Best Stick: Tiger Tail Massage Stick

                    While your standard rollers are great for back rolling, they’re only able to cover large areas of muscles. This becomes an issue if you’re looking to relieve tension to smaller muscles or in specific areas.

                    This is where massage sticks are able to shine as they pinpoint specific areas in your body. Out of the various massage sticks we’ve checked, the one from Tiger Tail is ideal. It has three size options to pick from (11-inch, 18-inch, and 22-inch) letting you have good flexibility in what you’re looking for.

                    The Tiger Tail is made from a high-quality, non-absorbent, and non-deteriorating closed-cell foam. This ensures that it won’t hurt your skin when using it, making cleaning easier, too. It’s also ergonomically designed so that your hands won’t tire out when using it.

                    Buy Tiger Tail’s massage stick here.

                    6. Best for Cyclists: Kieba Massage Lacrosse Balls for Myofascial Release

                      While it’s no foam roller, lacrosse balls are excellent ways to relieve tension in areas where foam rollers are awkward to reach, such as shoulders, glutes, and neck. All in all, they’re a great addition to your muscle relaxation routine.

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                      Every purchase of these lacrosse balls provides you with two balls to use. Through these durable balls, you’ll be able to reach smaller muscle groups easier than you could with any typical foam roller.

                      Purchase Kieba’s massage lacrosse balls here.

                      7. Best for Shoulders: RumbleRoller Beastie Bar and Stands

                        Lastly, if you’re looking for a great way to relax your shoulders, this product from RumbleRoller is ideal. The thing with foam rollers is that reaching your shoulders with these rollers can be awkward. Paired up with shoulders tend to carry a lot of stress, we’re more likely to experience muscle pain in that area.

                        Instead of pulling out your roller, this option could be significantly better. This wand features two “Beasties,” which are spiky foam massage balls. Similar to Lacrosse balls, these are able to target small pressure points on your body—in this case, your shoulders and neck.

                        It comes with stands that are detachable so you can use just the ball to relieve various points over your body too if need be. Each of the balls is durable and firm so you shouldn’t have issues in relieving muscle pain.

                        Buy RumbleRoller’s beastie bar here.

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                        Final Thoughts

                        You don’t need to be constantly seeing a masseuse whenever you experience muscle pain. In many cases, it’s simply that you put your body through a bit too much stress. Whether it’s from your posture or from working out, foam rollers and other physical therapy tools can help you in dealing with those aches and pains. Just try out a few products from this list of the best foam rollers out there, and choose one that best fits your needs.

                        Featured photo credit: Ambitious Creative Co. – Rick Barrett via unsplash.com

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