16 November 2020
While it’s generally smart to have a simple fitness routine and get exercise every day, some people have much more specific goals. Perhaps you want to lose weight, or maybe you’re after bigger muscles.
Whatever it is for you, success requires a plan. If you’re overwhelmed and worried about hitting the gym every day - don’t be! It’s entirely possible to exact your plan at home with nothing but yourself and some floor space.
Let’s look at a few specific fitness goals and how to create a plan that sets you up for success:
Losing weight effectively requires a combination of things. First, you must maintain a healthy diet. Beyond that, you want to focus on burning calories and building muscle.
Building muscle helps you lose weight because muscles burn calories even at rest. So, the more muscle you have, the more calories you’ll burn for doing nothing.
Now, that’s not to say you must bulk up and become a bodybuilder. You just want to focus on toning up a little overall. So, to build a weight loss workout plan, you want to find a good balance of cardio sessions and bodyweight workouts.
Bodyweight workouts as an alternative to weight-lifting allow you to workout wherever you want and still get the same results. It doesn’t have to be complicated either - 30-day Fitness has done all the work for you.
The vast selection of curated workouts includes everything from highly targeted sessions to broad, full-body workouts. If you want to be even more customized, you can browse their library of individual exercises and create your own workouts.
The app offers both written instructions and video tutorials for every single exercise, so don’t worry about getting them wrong.
One good way to kickstart your weight loss workout plan is to complete the Flat Belly challenge created by 30-Day Fitness. Available in the app, this challenge consists of exercises to lose belly fat specifically as this is often the most stubborn area.
Once you’ve worked on your belly, start moving on to the rest of your body with workouts that target a little of everything - and don’t neglect your cardio sessions!
If you’re a beginner, start with a four-day plan for weight loss. Do two days of full-body workouts, using the app to help you find a variety and keep it interesting. Then, do two days of cardio. The app has some excellent cardio workouts as well, or you can keep it simple with a jog around the block.
If your goal is to build muscle, you’ll want to place a stronger focus on working the muscles and less on cardio. To be most effective, you need to break your workouts down by muscle group and target them separately.
To do this, you’ll need to create a comprehensive plan around the six main muscle groups:
If you’re unsure how to create targeted workouts, this is a good time to consult your 30-Day Fitness App. All workouts and exercises in their library are sorted by muscle group, length, and skill level. This puts you in complete control of the workout while still giving you something effective.
You can use this library to create or select multiple targeted workouts for every muscle group. If you’re still early in your fitness journey, a three-day muscle building plan is a good place to start. This means you’ll cycle through each muscle group every two weeks. As you progress, you can slowly work up to six days a week, with one rest day.
If you’re looking for a more intense schedule or want to target only one area for a time, consider starting with one of the targeted 30-day challenges. There are many that focus on one area of fitness for the entire 30 days.
For example, the Sexy Legs and Butt challenge will offer a leg toning workout every day. By the end of the month, your legs will look fantastic and your butt will be a little perkier. Once that’s done, you can move on to the Slim Arms challenge. This challenge helps you cut down excess fat and teaches you how to tone arms.
If your goal is to become more active, you’ll benefit from a simple fitness routine with light full-body workouts and cardio sessions. For beginners, try building a plan that consists of three full-body workouts and one cardio day each week.
Use the app to create the majority of your workouts, but don’t be afraid to get creative, either. For example, rock climbing or swimming are good, active alternatives that can also be fun. Perhaps schedule an extra-curricular like this once a month in place of your regular whole-body workout.
If you feel you’re up to it, you can also start by completing the Toned Body Makeover challenge. This 30-day challenge gives you a month of workouts that cover your whole body. It’s a great way to jump-start your efforts to become more active, and it’ll set you up with good habits right away.
Even as you’re getting used to working your muscles harder than usual, don’t forget your cardio. This doesn’t have to be a 30 minute run on the treadmill, though that is an option. 30-Day Fitness offers a variety of cardio workouts that help you mix it up.
Or, you can go for a hike, jump rope, go dancing - anything that increases your heart rate.
Being more active doesn’t require as strict of a plan as losing weight or building muscle, but it’s still important to be aware of what you’re doing and plan rest days. It’s easy to get carried away, but allowing your body to rest is just as important as working out.
The plans we’ve suggested here are great places to start, especially if you’re feeling lost or overwhelmed. But, feel free to change and adjust things as you see fit. That’s the beauty of an app like 30-Day Fitness, it’s endlessly customizable for all levels. As you become more fit, you can increase the frequency and intensity of your workouts with no fuss or confusion.
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