Be fit and do daily workouts because it keeps our body healthy and strong. But, due to juggling work schedules, family, and responsibilities, it seems impossible to take care of our health. Some people try to do it at home but fail as they become busy, lack motivation, or find the workout schedule hard to follow.
But no need to worry, as in this guide, I have come up with fitness and home workouts specifically for busy individuals. This will help you be active without having stress and taking too much time. Here, I will tell you about a home workout routine that will fit your lifestyle, is best for beginners, and you can easily stick with it.
Why Home Workouts Are Perfect for Busy Lifestyles
After working for long hours or just getting up from bed, going to the gym feels heavy. That is why I always recommend a home workout. Not only this, but there are several other reasons for this.
Convenience and Flexibility
A home workout routine can save extra travelling and time, and can fit into your schedule easily. Previously, I usually missed my gym, but then I realize I can also do it at home. For this, I just bought a yoga mat and 3 kg dumb bells and no fancy equipment at all, and I followed a home workout plan with dumbbells and a fitness ball.
Cost-Effectiveness Compared to Gym Memberships
| Gym Workouts | Home Workouts |
| High monthly fees | Very little or no cost to set up. |
| Required to travel to the gym | No travelling required. |
| Fancy equipment, but it has to be shared with others. | Minimal equipment will work as well. |
| No time flexibility. | Flexible time, you can work out according to your schedule. |
How to Choose the Right Fitness and Home Workout Routine
Step 1: Match Your Goals With Workouts
Choose exercise according to your goals. If you want to build muscles, go for strength training, to boost your energy, choose cardio, and to reduce stress and relax, pick flexibility workouts like yoga. Here is an example of my friend, as a busy mom, she chooses to do 20 minutes of HIIT and 2 times of yoga a week.
Step 2: Equipment vs No-Equipment Options
You can work out with or without equipment. But if you are a beginner, I would recommend you start with beginner fitness workouts and do not overwhelm yourself. But be consistent, as it is the key to getting desired results.
Step 3: Frequency and Duration Guidelines
As a beginner and as a person with a busy schedule, doing workouts 3 to 4 times, and 20 to 40 minutes per session is enough. Let’s set a realistic and achievable schedule.
Designing Workouts That Fit Real Life
“Minimum Effective Dose” Concept
Every day life is hectic, but a workout is important too. So, follow the minimum effective dose method, which is doing 15-20 minutes, but an effective workout is enough. I have personally experienced that doing a little workout on a busy day feels like a small win, and it feels so good.
Flexible vs Fixed Schedules
If you have a fixed busy schedule, then doing a workout in the morning is great, and it is the best time to do it, as you have maximum energy at that time. But if you are a mom or housewife, or working remotely with flexible hours, then doing a workout after completing all your chores at night is best.
Combining Workouts With Daily Activities
To save your time, you can also do certain fitness exercises and home workouts while doing everyday chores. Such as walking during calls, squats while cooking food, and a few stretches before going to bed.
Common Mistakes Beginners Make at Home
- Start with a beginner fitness plan and avoid complex ones, as they will be confusing and tiring for you as well.
- First, work on understanding the proper form of any exercise and do slow and controlled repetitions to avoid any injury.
- Keeping good posture and doing breathing exercises keeps joints and muscles healthy, said to the National Academy of Sports Medicine (NASM).
- Must do warm-ups, otherwise you will feel unready for exercise and will leave you sore for days.
Motivation and Consistency Tricks
- Keep your mat near the place you visit frequently at home and link workouts to your daily tasks.
- Use alarms and sticky notes for every task so can make time for a workout.
- When you are low on energy, just do 5-10 minutes of squats and stretches; it is enough.
- Missing a day is fine, but don’t do it repeatedly; otherwise, you will fail.
- Daily, see your small wins to keep yourself motivated.
Simple Beginner Fitness Plan For A Busy Individual
| Day | Workout Focus | Exercises | Time Duration |
| Day 1 | Strength + Cardio | Bodyweight squats (3×10), wall or knee push-ups (3×8), glute bridges (3×12), marching in place (2 minutes) | 25-30 minutes |
| Day 2 | Cardio + Mobility | Brisk walking or spot jogging (10 minutes), jumping jacks (3×15), arm circles, hip circles, full-body stretching | 20-25 minutes |
| Day 3 | Full-body + Flexibility | Lunges (3×8 each leg), chair dips (3×8), plank hold (20–30 seconds), simple yoga stretches | 25-30 minutes |
Pros and Cons of Home Workouts
Although home workouts have their pros and cons, as any other thing does. But, still, I found home workouts are easier to follow than the gym. Home workout is Flexible and convenient, cost-effective, and safe and private. While it has no professional equipment, it requires maintaining self-discipline, and can feel isolating.
Conclusion
Gyms and exercise at home are doable and easy to add to your day-to-day life. Keep in mind, it is better to be consistent than perfect and always keep flexible with your routine. Start with small steps, use an entry-level fitness and home workout schedule and go towards the advanced level gradually. Even ten minutes a day will be a huge difference and will keep you fit, active, and healthy.
FAQs
1- How long should a beginner spend on a home workout routine?
Answer: 20-40 minutes, 3 times a week, is enough for a beginner to do a workout on busy days.
2- Do I need equipment at home to get results?
Answer: Not necessarily, you can do a home workout without equipment, but equipment can definitely add variety to it.
3- How can I stay motivated for home workouts?
Answer: To stay motivated, use habit trackers, a 5-10-minute mini workout on days when you don’t feel motivated, and celebrate small wins.
