No time for Gym – What Do You Do Now? Workouts at Home Overview

What do you do if you don’t have time to go to Gym but still want to be fit at the same time. If you want to do exercise at home this article is for you.

Body Science

Before talk about exercise and regime let’s talk about science of your body. The golden rule of fitness is that the worst thing to your body is to keep your body completely inactive. Even if you do 20 minutes’ walk it is way better then sitting in front of TV. If you want to maximize the result you need to combine some form of resistance training and some form of Cardio.

As for Cardio do anything you enjoy like swimming, walking or running. But for resistance training you have to give some force to your body. The force can be in the form of dumbbells or even your own body weight that will make your muscle grow. Making your body put on more lean muscle. Higher muscle mass means more metabolism. Even if you are a girl combine it with some cardio activities in order to burn fat in actual possible way.

Exercise Regimes

Let’s talk about Exercise Regime.

  • Level 0 – No exercise regime

If you are someone who doesn’t like any form of exercise. Unfortunately, you need to know that it’s a very wrong way to live your life. Your body is meant to be slightly active. But the good news is that 80 % of your look depends on your diet. If you take care of your diet you might not get ripped.

Check your calorie intake in your daily life. If you want to burn off your fat then your caloric output should be greater than caloric input. Try to find opportunities to burn off calories.

Few good habits like avoid lifts and use stairs. Small walk at work place also help. It will help you in long run.

Read: Check these top 5 Vegetarian food for weight loss

  • Level 1 –Basic Workout

If you have some time to invest you can do a small investment in the form of dumbbells. A lot of people don’t want to invest in gyms but small investment in the pair of dumbbells is not a bad investment in terms of fitness. Even if you don’t want to invest in dumbbells your laptop bag or school bag with books will also help. Just like dumbbells pulling bags will give you some external force. Think of it a fake makeshift dumbbells but definitely it will work.


You need to understand the science behind your muscle that it groups firstly. You have 5 basic muscle groups.

  1. Chest
  2. Back
  3. Legs
  4. Core
  5. Arms

You need to hit these muscles separately with different movements.

For Chest the best movement is to be done at your home is pushups.

You can do some rolls either with your dumbbells or with school bag for your Back.

Do some basic Squats holding your dumbbells for Legs.

For Core you can do crunches, sit-ups & Leg raises.

For Arms you do need dumbbells or School bags.

  • Level 2 – Gymming only once a week.

If you can take out a day for Gym I will highly recommend to do full body workout on that day and for other six days do a bit of cardio. Just follow this protocol if you want to burn your fat and put on a little bit of muscle.  

  • Level 3 – Gymming twice a week

If you are someone who only have time to go to gym twice a week. There are few things you need to keep in your mind. Keep those 5 muscle groups in your mind. You have to work on your chest, back and abs on one day and take at least a two-day break and then work out on your legs and your arms.

You also need to take slight break to give your body sometimes to grow. Again, if you want to follow this regime, just do about 3 variations of each body parts.

  • Level 4 – Gymming Thrice a week

It’s about 3 workouts in a week. Just going for 3 weight training session in a week will make a huge difference on how you look. On other days you do want to focus on your cardio and throughout a week do focus on your diet.

On Day 1 you start with Chest, Shoulder, Triceps and take a day break than move on to Back & Biceps on Day 2 and than move on to Legs & Core on Day 3.

Follow these regimes and do notice the change on your body.

Read: How to loose weight without exercise?

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