Home Based Workout Plans The Complete List Rated and Reviewed
Finding a home based workout plan that is right for you can be challenging. Not only do you want it to produce results, you also want it to be fun and challenging. Since you are working out solo the fitness program has to be engaging or else it can be easy for you to become bored and lose focus. When you’re no longer motivated chances are you will stop trying to improve your health, and this certainly won’t benefit you.
At Top Workout Programs you will find the complete list of home based workout plans rated and reviewed by licensed fitness experts and experienced trainers. This will make it a little easier for you to choose a one that you really want to participate in. When you’re eager to workout, your chances of exceeding your fitness goals are dramatically increased.
Home Based Workout Plans for Weight Loss
There are several top rated workout plans for weight loss so you should be able to find the right one for you. They can come with or without meal and nutritional guides, though it is recommended if you are a beginner.
One of the most important aspects of any home based workout plan for weight loss is your diet. It must be low in fat and calories, while still containing the nutrients you need to stay healthy.
You will also want to consider if you want to use equipment or your own body weight, and this will often depend on your fitness goals. The intensity of the workouts can also vary, and this will depend on your skill level.
The best workout plans for weight loss will provide you with access to an online community. This way you can still get the support and encouragement that is so often needed when you are trying to lose weight.
Top 10 Home Based Workout Plans
Check out the rest of the Workouts that didn’t make it to our Top 10
Strength Building Home Based Workout Plans
You can find home based workout plans for all skill levels, and your primary health care provider will be able to recommend the right one for you.
Once you know if you need a beginner, intermediate or advanced workout plan there are a few other aspects to consider that include,
- The amount of space you have to train in
- Whether or not you need equipment
- Results you want to achieve
If you are a body builder and need to quickly increase strength for an upcoming competition, a workout plan with equipment might be the best choice for you.
Using your bodyweight will produce the same results, but it might take a little more time. You also want to pay attention to your diet, and the best strength building home based workout plans will at least come with menu recommendations.
Building strength requires a lot of energy, and if your body is lacking in nutrients it will start burning muscle. When you are trying to build strength it is counterproductive to start losing muscle mass.
For body builders this could cause them to ultimately lose the competition. Athletes also want to be careful to ensure that they are getting the right amount of nutrition since this can affect their overall performance.Our editor’s choice for this Workout ProgramOur experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice for the Home Based Workout Plans
The Curve Ball EffectWorkout designed by Dr. Kathryn Harney
- Frequency: 3-5 times per week
- Total Cost:
- Money Back Guarantee
- Building Muscle
- Fat Burning
- Gain Strength
Body Weight Workout Plans for Home
The ancient Greeks and Romans relied on body weight training, and it is an extremely effective way to burn fat and build muscle. You can also find several home based workout plans that are capable of producing the results that you want.
There are a few aspects to consider to ensure that you choose the best one
The first aspect to consider are the results that you want. Do you just want to build upper arm strength or concentrate solely on your abs? There are also plans that will work on every major muscle group in your body, it simply depends on the results that you are trying to achieve.
One tip to remember that might make your workouts a little easier is to pick a plan that includes circuit training if you want to improve all over body strength.
This example of a top rated body weight workout plan for home is structured to be performed in 20 minutes, not counting the before and after cardio. This short and effective circuit will work your legs, chest, deltoids and abdominal muscles with the following exercises at 20 reps each,
- Bodyweight squat
- Hip Thrust
- Incline push-up
- Walking lunge
- Standard push-up
While this bodyweight home based workout program might not be designed to produce the results you want, it should give you a good idea of what to look for so you can be sure that you chose the best one for you.
Home Based Workout Plans for Beginners and Up
You can find home based workout plans for all skill and intensity levels, and it is important to choose the right one if you want to prevent injuries. Your primary health care provider or an experienced trainer can help you find a home based workout plan that is perfect for your abilities.
Even though the number of reps and types of exercises might change, all home based workout plans should include cardio.
In general you will want to perform at least 20 to 30 minutes of cardio training a week, and some plans might require a little more.
This can be especially true if your goal is to lose weight and burn fat.
Full Body Home Based Workout Plans
The best home based workout plans will take 20 minutes to complete, while also pushing you to your limits. Since you are working every muscle group in your body most fitness plans will have you perform the exercises in circuits. This means that each week you will concentrate on specific muscle group.
Not only does this ensure that your muscles are fully worked out, but this also gives them the time they need to recover. This is crucial if you want to prevent injuries.
These workouts can come with or without equipment, and both programs are capable of producing the same results. It should be noted that if you want to work the smaller muscles that are often overlooked you will probably want to choose one that requires the use of equipment.
This will also help you get the “cut” look that is popular with judges at competitions.
Create Your Own Home Based Workout Plans
One of the main advantages of working out at home is the freedom. You can work out at your convenience, and best of all you can even create your own exercise plan if you can’t find one that you like.
It is important to remember that you will want your primary health care provider to approve your home based workout plan to ensure that it is safe and effective.
Whether you are trying to lose weight, bulk up or just get ready to wear a bikini in the summer you can create an effective workout program with just a little planning.
Some tips that will make it a little easier to create your home based workout plan include,
- Decide on your fitness goals (strength, weight loss, full body workout)
- Choose a cardio program that you’ll enjoy
- Purchase equipment, if necessary
- Set a convenient schedule
The schedule you set should be one that is convenient for you to eliminate any excuses for not working out. Your home based workout plan should come with at least 30 minutes of cardio a week, and this can include playing sports, walking, jogging, swimming or even dancing.
For the best results you will want to try and stay active on your recovery days, and always follow a healthy eating plan.
Many people mistakenly believe that since the workout is done at home it won’t be effective. This is simply not true.
Home based workout plans can produce the same results as those you get in a gym, as long as you follow the program. You can even find great home workout plans that don’t require the use of equipment.
There are several advantages associated with home based workout plans that often include,
- Little to no out of pocket cost
Home based workouts can be performed whenever you have the time, and chances are you can pick the room where you exercise in.
If you’re not comfortable exercising in front of others, you’ll have plenty of privacy with a home based workout plan. You also don’t have to pay expensive gym fees, making these exercise programs extremely affordable.
You will want to get approval from your primary health care provider before you start a home based workout plan.
Whether or not you have to buy equipment will depend on the type of home based workout program you chose, and the results you are trying to achieve.
If you do not want to purchase exercise machines and other types of equipment there are several top rated home based workout plans that only require you to move and lift your body weight.
These exercise programs can be just as effective as one these uses equipment, as long as you stick to the workout schedule. If you do want to cut the ripped and cut results machines often provide, you can find several home based workout plans with exercises that are designed to be performed on equipment.
How much you spend on the gear will be entirely up to your discretion.
One of the advantages of a home based workout plan is that since you are the only participating in the program, you get to be in charge.
This means that you can create an exercise plan that works for you.
Several experienced trainers have exercises grouped together by the results they are designed to produce. From these you can easily create your own program. In most instances even the recommended number of reps is included with the exercises.
If you are creating your own workout plan it is always recommended that you make sure that it is safe and effective. Your primary health care provider will be able to make any necessary changes or provide ideas that might make the home based workout plan just a little bit better.
You can also find structured workout programs for home that are just as effective.
Cardio is an important part of any workout plan, whether it is done at the gym or home. The daily exercise routine should start and end with cardio, and it is not uncommon to find people squeezing a few minutes in on their scheduled days off.
Simply doing 10 to 20 minutes of cardio a day can help muscles loose and limber. This is also one of the best ways to prevent injuries during a workout.
Some of the other benefits of cardio can also include,
- Improved cardiovascular health
- Lower blood pressure and cholesterol levels
- Increase metabolism
- Improve endurance
Even walking for 20 minutes a day can help improve your overall health.
As long as it has been cleared by a qualified health professional a home based workout plan is typically safe for adults over 50. The right workout plan can be extremely beneficial in helping older adults enjoy long and active lives.
Some of the benefits associated with home workout plans often include,
- Increased energy
- Less joint pain
- Stronger and firmer muscles
- Improved cardiovascular health
- Reduced risk for osteoporosis
Exercises with dumbbells are not common in all home based workout plans, but you can find several that do include them in their routines. Dumbbells are a great tool to use when you are trying to tone and firm muscle, and can be used to work out the arms and legs.
If you are on an intermediate or advanced home based workout program, you might even find yourself lifting dumbbells during HIIT training.
Before you start any home based workout plan that requires you to lift dumbbells as part of the exercise routine should first be approved by a licensed physician.
You don’t want to run the risk of injury by trying to lift too much or do too many reps before you are ready. This is especially important if you are following the Texas or 5/3/1 method at home.
Nutrition is extremely important with any home based workout plan, no matter your fitness goals. If you are trying to lose weight you will want to stick to a low calorie diet that still contains the nutrients you need to stay healthy and make it through your daily exercises.
Body builders will want to make sure that their diet contains plenty of protein and carbohydrates so they have the energy they need to continue to build muscle. If your goal is to cut and define your existing muscles, then you will want to make sure that you are getting enough dairy each day.
No matter the results you are looking for, nutrition will play a key role in your success.
Some home based workout plans come with their own meal guides, and this can be especially helpful for beginners. A licensed nutritionist can also help you create a meal plan that will ensure that you are getting all of the nutrients you need.
You do not need to take supplements. It is entirely up to your discretion. If you do decide to add a supplement to your daily diet, you will want to get approval from your primary health care provider.
If you are trying to lose weight, chances are there won’t be a reason for you to take a supplement. If you are naturally slender and trying to “bulk up” a protein based supplement may be able to help you increase your size.
It is important to remember that along with the supplement you also need to follow a healthy meal plan, and stick to your exercise schedule.
One of the safest and most effective ways to increase strength and build muscle is with body weight training. Used for thousands of years, this technique simply requires you to lift and move your body weight.
It is not uncommon for first timers to be surprised at how difficult these exercises can actually be.
As you progress through the program you will find that the workouts are gradually getting harder and this will ensure that you continue to build muscle and improve strength.
Body weight training is often done in circuits, and this is to ensure that you work every muscle in your body. On occasion you might need to perform pullups or dips, but even then you won’t need equipment.
Sturdy tree branches and playground jungle gyms can easily double as pullup and parallel bars.
As long as you have approval from your primary health care provider a home based workout plan should be safe, even if you are a beginner.
The one aspect you will want to look for is the intensity level of the workout plan.
The last thing you want to do is choose an advanced exercise plan when you are just starting out. Not only will you find the exercises too difficult to perform, you dramatically increase your risk for injury. Speaking with a licensed physician will ensure that you are health enough, and that the workout plan is right for your skill level.
Only you can answer this question, along with your primary health care provider. HIIT or high intensity impact training requires a lot of strength and endurance.
This type of cardio is designed to push your body to its limits, and should only be performed on intermediate and advanced home based workout plans. Your primary physician will be able to tell when you are ready to advance to this level.
If you are ready to add high intensity cardio training to your workouts, it is important to not increase the length of time. The cardio should still be performed in the same amount of time so the intensity level is truly increased.
One example of a HIIT workout is to change your normal cardio routine from a 15 minute walk to a fast run uphill. HIIT training is a great tool to use when you are trying to burn fat and increase endurance in a short period of time.
There really isn’t an exact answer for this question since it will differ for each individual. Some people do not have a problem staying motivated and focused on their goals. It is easy for them to stick with their workout schedule, and in some cases they even look forward to the grueling exercises. For others it is a little more difficult to stick with their home workout program, and it is not uncommon for them to find excuses for not fitting in their daily exercise routine.
There are a few things you can do to stay motivated and focused, even when you are working out by yourself at home. This can include,
- Exercising outdoors whenever possible
- Playing music
- Joining an online community
- Exercise in a different room at home
Many top rated home based workout plans will provide you with access to an online community where you can find tips, encouragement and support.
There are several home based workout plans for beginners, but before you start it is always best to speak with a healthcare professional to ensure that it is safe for you.
You can find beginners’ home based workout plans for weight loss, strength training and even body building.
Basically any workout program that is offered at the gym can be tailored to fit a beginner’s skill level, and safely performed at home.
If you can’t perform all of the exercises in the home based workout program there are a few things you can do.
If there are several that are too difficult or intense, you might be on the wrong workout plan for your skill level. In this case the best advice is to switch to one that is less intensive.
When it is just one or two exercises that are giving you trouble you might want to try stretching a little longer. Sometimes your muscles just need to be warmed and loosened up a little in order to pull off some of the more complicated and intensive workout routines.
Sometimes you can switch the exercise out for one that is similar, and this is frequently done due to a lack of equipment. The main thing to do is to not give up, keep trying to perform the exercises until you can’t. Not only will this help you reach your fitness goal, it will also boost your confidence level.
Sometimes just being confident in your abilities is enough for you to be able to perform all of the exercises.
Many homework plans do come with instructions or at least pictures that explain how to properly perform each exercise. This is particularly true for workout plans that are designed for beginners.
If you are having problems figuring out the proper stance or understanding a specific term, there are several websites that can help.
Speaking with your primary health care advisor or an experienced trainer can also provide you with the information you need. It is important to perform each exercise correctly if you want to see maximum results, and prevent injuries.
One of the easiest ways to injure yourself during a workout is to perform an exercise improperly.
If the workout plan was recommended by your primary health care provider or an experienced trainer, chances are that it is the right one for you. If you do have concerns then there are a few ways to see if you need to consider picking a different workout plan.
These can include,
- No notice results after two weeks or more
- The routine is not challenging (doesn’t leave you breathless)
- You’ve plateaued for more than 2 weeks
- It is impossible for you to perform all of the exercises
If any of these four points applies to you there might be an issue with your home based workout plan. In many cases you might not need to change workout plans, only adjust the intensity level accordingly.
The answer to this question is “yes”, you can successfully lose weight with a home based workout plan. It is important to follow every aspect of the program, including the meal plan.
You will also want to watch out for plateaus that last longer than a week. This could be an indication that it is time to increase the intensity level of the home based weight loss workout plan.
Staying motivated can be an issue when you are working out solo. It is also easier to become discouraged when you don’t have the support around you that you normally find at a gym.
Joining an online community can help, along with posting your progress so friends and family can offer their encouragement.
The amount of time you spend working out each day will depend on the program. If it is a based for beginners it will be noticeably shorter than intermediate and advanced fitness programs.
Depending on the results you are trying to achieve and the intensity level, you should expect to work out for 20 to 40 minutes a day. Some intensive weight training and bodybuilding exercise routines can go longer, but this is only found in advanced workout plans.
If you are still unsure, your primary health care provider will be better able to answer your question.
Some home based workout plans do come with circuit training, and for some people this can be extremely beneficial. Circuit training is basically designed to work a specific muscle group each week, continuously repeating the routine.
Circuit training typically lasts for 3 to 4 weeks, depending on the results you are trying to achieve.
One of the reasons circuit training is so popular, is that it gives your muscles plenty of recovery time. This helps to prevent any injuries that could sideline your training.
Since you are still doing cardio you also don’t have to worry about your muscles starting to fall during the recovery period. Bodybuilders often use circuit training, along with athletes.
You can find workout plans for home online and at your local gym. Friends and family members can often recommend exercise programs that have worked for them, and this can be especially helpful if you have the same fitness goals.
Your primary health care provider will also be able to recommend ones that are safe for you. At Top Workout Programs we have the best exercise plans rated and reviewed by licensed medical pros and experienced trainers. This way you can rest assured that you chose the best workout at home for you.