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5 Workout Infographics For You To Exercise At Home On Weekdays

5 Workout Infographics For You To Exercise At Home On Weekdays

Hit the gym or crash on the couch? Don’t make the wrong decision, no matter how busy you are. It’s a hard choice after a hectic day in the office, but even the busiest people can find time to exercise every single day of the week.

With these five infographics, you can learn some simple workouts which help you to tone a variety of muscle groups without gym equipment. That means you can work out every day of the week for free in the comfort of your own home.

Whether you are trying to lose that winter puppy fat in time for summer, or you just want to maintain your general fitness, exercise during the week is vital for your health.

Regular exercise improves cardiovascular health, reduces fat, prevents depression and generally contributes toward self esteem and well being.

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The most common excuse people make for not exercising regularly is that they don’t have enough time. That’s why we’ve compiled these five simple infographics, with quick workouts that can be done anywhere anytime.

The workouts start off nice and easy but they get progressively harder. You’ll find them easier the more you do them, so don’t be afraid to up the ante if you’re not getting results. There’s one for each day of the week, which means there’s no excuse not to keep fit everyday!

Monday: 7 Minute Workout

You don’t need to sweat it for hours to be healthy. Studies show that as little as half an hour of intermittent high-intensity exercise per week can significantly reduce blood levels, which is particularly good news for people with type 2 diabetes.

Some of these exercises are pretty intense, but you only need to do them for 30 seconds each. The trick to this workout is not resting in-between exercises, go full power for the whole seven minutes.

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5 Workout Infographics 1

    Tuesday: 20 Minute Cardio and Strength Training

    Time to step it up a notch. Today’s workout is longer but less intense. This carefully tailored combination of cardio and strength training will get your heart pumping and your blood flowing in no time at all.

    The whole set takes ten minutes and you need to do it twice. It’s fine to take a breather between sets if you need to.

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    5 Workout Infographics 2

      Wednesday: Body weight Workout

      Who needs expensive weights when you can get great results with body-weight exercises? Calves, thighs, glutes, core and triceps will all feel the burn after this midweek session.

      Forget the gym; you can do all these exercises in your living room after work. This ones a long one, so put half an hour aside for it.

      5 Workout Infographics 3

        Thursday: Plankathon

        Time to punish those abs. Thursday is core day; are you ready for the plankathon? This is another high intensity workout. You need about 10 minutes to get through 2 rounds of the 12 exercises. Each exercise requires 30 seconds of intense exertion followed by a maximum of 10 seconds rest before the next one.

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        You should warm down by stretching after completing the work out, as your torso should be pretty tender when you’ve finished. This is guaranteed to get your abs burning and your stomach looking great in time for summer.

        5 Workout Infographics 4

          Friday: Quad Crush

          Finish off the week with a quick workout to target your quadriceps. Two of these exercises will massively increase your thigh strength while the push ups will work your pectorals and arms.

          This workout is also all about high intensity in a short time. Just go at it as hard as you can for 10 minutes. The more rounds of the 3 exercises you can complete, the better. If you’re finding it too easy then try holding a medium weight dumbbell or kettlebell in front of your chest during the wall sits.

          5 Workout Infographics 5

            Featured photo credit: Planche by Jonathanfv via commons.wikimedia.org

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            Last Updated on September 18, 2020

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

            Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

            1. Exercise Daily

            It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

            If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

            Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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            If you’re a morning person, check out these morning exercises that will start your day off right.

            2. Duration Doesn’t Substitute for Intensity

            Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

            One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

            This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

            3. Acknowledge Your Limits

            Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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            Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

            Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

            4. Eat Healthy, Not Just Food That Looks Healthy

            Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

            The basic nutritional advice includes:

            • Eat unprocessed foods
            • Eat more veggies
            • Use meat as a side dish, not a main course
            • Eat whole grains, not refined grains[3]

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            Eat whole grains when you want to learn how to get in shape.

              5. Watch Out for Travel

              Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

              This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

              If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

              6. Start Slow

              Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

              If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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              7. Be Careful When Choosing a Workout Partner

              Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

              My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

              If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

              I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

              Final Thoughts

              Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

              Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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              Featured photo credit: Alexander Redl via unsplash.com

              Reference

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