Are you looking for a good home workout that you can do 6 days a week?
If so, then you might have come to the right place.
In order to get the most out of a good 6-day home workout, your fitness schedule should include cardio, strength, core, and flexibility training routines.
In this blog post, I’ll be discussing what a good 6-day home workout schedule looks like. I’ll also be giving you some tips on how to make the most out of your home workouts.
So, if you’re ready to get started, then let’s get to it.
a. Cardio Training
Good cardio exercises at home can be just as effective as those done at the gym, if not more so.
This is because you can tailor your home workout to your own fitness level and goals. You can also save time and money by working out at home.
Your cardio activities should involve training that is able to elevate your heart rate and burn calories.
1. Walking is often thought of as a low-impact exercise, but it can actually provide a substantial cardio workout. In fact, walking can be just as effective as running when it comes to improving cardiovascular health.
So if you’re looking for a cardio workout, you don’t necessarily need to hit the treadmill. A brisk walk can do the trick just as well. And if you’re trying to be more active in general, adding a few extra walks to your day can make a big difference.
2. Running is an excellent way to improve your overall fitness and health, and is a great way to get your heart rate up and get a good workout.
It is also a low-impact activity, which means it is easy on your joints. If you are looking for a way to improve your cardiovascular health, running is a great option.
3. Swimming is another excellent cardio workout. It is a total body workout that uses all of the large muscle groups, including the legs, arms, and core. Swimming is a low-impact workout, so it is easy on the joints. It is also a great workout for people of all fitness levels.
b. Strength Training
Next, if you’re looking to get started with strength training, working out at home is a great option. With a few key pieces of equipment, you can get a great workout without having to go to the gym. Plus, you can save money on membership fees and travel time.
Your strength training should include activities that help you to build muscle, tone, and strengthen your body.
To get started, invest in a weight set, a weight bench, and some dumbbells. If you like, you may also need a resistance band for total-body resistance training.
1. Weightlifting is a form of strength training that can be highly effective in building muscle and improving overall strength. However, it is important to lift weights safely and correctly in order to avoid injury.
Those new to weightlifting should seek out the guidance of a certified instructor or personal trainer to ensure they are using the proper form and technique. Go with lightweight lifting if you are a newbie.
2. Resistance bands. If you’re looking for a new way to strength train, you may want to consider resistance bands. Resistance bands are a great way to add extra resistance to your workout, without adding extra weight. They’re also portable, so you can take them with you wherever you go.
There are a few things to keep in mind when using resistance bands for strength training. First, make sure you choose the right resistance band for your fitness level. If you’re a beginner, start with a light band. As you get stronger, you can move up to a heavier band.
Second, be careful not to overstretch the band. You should only stretch the band to its maximum resistance, not beyond.
If you follow these tips, resistance bands can be a great addition to your strength training routine
c. Core Training
A stronger core is vital for maintaining strength and balance in your body. The muscles in your abdominals, obliques (hips), glutes, and lower back are contributing to your overall tough core.
Besides aiding your sports and fitness routines, having a stronger core does help in improving our everyday lives in many ways.
The core workout should include a mix of exercises that focus on both the upper and lower body. Your core exercises will be targeting your abs, your obliques, and your backside. Besides, this exercise also will work on your thigh and your leg muscles.
Try these equipment-free core strengthening exercises at home.
1. Planks. A proper plank workout compared to sit-ups has a lot of health benefits including your core strength build-up without stressing too much on your spine.
Core stability with greater abdominal strength improves flexibility and balance thanks to regular planking. You will notice your body movements are more efficient in the long term.
Not only that, if you mastered the correct form of planking, it helps to improve your posture and reduce the stress on your back when sitting. This will decrease the chances of getting back pain issues, especially for those who are sitting for hours at work.
2. Push-up. Yes, if done correctly, doing push-ups regularly not only builds up your upper body strength and muscles like the pectoral, triceps, and shoulders but also your lower back muscles.
Pushups are great for your core stability and strength, and are an overall excellent cardio exercise. I, myself loved to do pushups all the time at home!
Be sure when you are doing pushups, the spine is straight and flat. Your head, back, hips and butt must be aligned. This is to avoid shoulder or back pain after completing your pushup session.
3. Squat creates a basic foundation for all your daily movement and keeps your body stronger.
It helps to work out in different variations without moving too much of your body, with or without equipment. Squat workouts not only strengthen your core but also your legs, lats, glutes, and hip flexors.
4. Glute bridge is good for strengthening the glute which also helps reduce the stress on the knee by offloading the stress to the glute. Besides, it also stabilizes your core, and if performed correctly, may help to improve problems associated with lower back pain.
Glute bridge also strengthens your hamstrings by holding longer times with the pose. You can be working out glute bridges without even leaving your bed by lying your back on the bed and raising your hips upwards.
d. Flexibility Training
Flexibility training at home is a great way to improve your range of motion and reduce your risk of injury.
By incorporating a few simple stretches into your daily routine, you can see significant improvement in your flexibility and overall mobility. Additionally, flexibility training can help to alleviate pain in the lower back, shoulders, and hips.
Stretching is just as important as any other exercise in our workout routine. Whether we are simply doing it as a warm-up or after a workout, we cannot ignore the benefits it has to our bodies.
Try these best stretch exercises to improve your overall flexibility,
1. Shoulder stretch. In a sitting position, this stretching formwork is great for the shoulder and upper back body. Helps to reduce stress and tension.
2. Hamstring stretch. In a standing position, it works great for the hamstrings especially before you are going to start your home exercise such as running on a treadmill or pedaling with an indoor bike.
3. Lunge stretch. After you have done a running activity, this stretching form will enable the quads and glutes (biggest muscle groups) to relax.
4. Side bend stretch will help to improve your hips’ flexibility. By standing in an upright position, this form also stretches the obliques and the lats.
5. Frog stretch is good for those who are having lower back pain very often due to bad posture. This downward-facing pose improves the hips by putting more pressure on the knees. Your squats and deadlift mobility also improved.
6. Yoga and meditation are two excellent practices for promoting flexibility at home.
Yoga can help to lengthen and stretch the muscles, while meditation can help to calm and focus the mind. Both practices can be done in a relatively short amount of time, making them ideal for busy people.
My Conclusion: What Is A Good 6-day Home Workout Schedule?
A good home workout schedule should be six days a week, with each session lasting around 45 minutes.
It should include a routine mix of cardio, core, and strength training, as well as some stretching.
By following some simple guidelines, you can create a routine that is perfect for your fitness goals. Remember to focus on compound exercises that work for multiple muscle groups, and to vary your routine to avoid boredom and plateaus.
Also, try to focus on form and breathing to get the most out of each exercise. Don’t forget to warm up before each session, and cool down afterward. You can do a light jog or walk and stretch your muscles.
If in doubt, do speak with your certified personal trainer before starting.
With a little bit of planning and commitment, you can create a home workout routine that will help you achieve your fitness goals. It doesn’t matter what kind of exercises you are doing, you’ll need great effort, hard work, patience plus a good healthy diet combined to gradually notice a positive result.
Do leave a comment if you have and will interact back within 24 hours.
Have a fabulous home workout!
***This post may contain affiliate links. I receive a small commission when you make a purchase using the links. Prices are the same for you if your purchase is through an affiliate link or a non-affiliate link. You will not pay more by clicking through the link. Please see my Affiliate Disclaimer for more details.