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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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            Dr. Jamie Schwandt

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            Last Updated on February 17, 2020

            5 Reasons Why You Should Always Be Who You Are

            5 Reasons Why You Should Always Be Who You Are

            When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

            When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

            So how to be who you are and always be yourself?

            “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

            You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

            Why should you always be yourself? Because you will:

            1. Live in Alignment With Your Values and Beliefs

            Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

            When you know your values and why you do what you do, you will live according to your own values and beliefs.

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            2. Establish Your Own Identity

            When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

            There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

            3. Build Courage

            It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

            It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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            4. Establish Boundaries

            When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

            But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

            Create and establish your boundaries.

            5. Find Focus and Direction

            When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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            When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

            No matter what you experience in life, the only person that will always remain constant is you.

            More Tips about Staying True to Yourself

            Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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