How to Create an Effective Home Workout Plan?

Home workouts have become really popular in recent years. They save you time, give you more flexibility throughout the day, and can shake up your regular workout routine. Plus, you can avoid crowded gyms and save on membership fees. And no, working out at home doesn’t mean cleaning, rearranging furniture, or painting. It’s all about you—whether that’s doing bodyweight exercises, lifting weights, or practising yoga. However, if you want to make the most of your home workouts and see real results, you need a solid workout plan. A good plan will keep you on track, no matter if your goal is to lose weight, gain muscle mass, or boost your overall fitness.

What Are the Benefits of Working out at Home?

If you approach your home workouts systematically, you can achieve results just as good as, if not better than, those from the gym. For some people, a home gym simply suits them better than a commercial one. So, what’s behind this preference?

1. You’ll enjoy greater time flexibility

Instead of spending 30 minutes commuting to the gym, you can jump straight into your workout. This is especially valuable for people with busy schedules, like parents, shift workers, or students during exam period. You won’t need to work around gym hours; you can exercise in the morning, evening, or even at night, whatever suits you best. Just keep in mind, if you start skipping rope at 2 a.m., your neighbours might not be too thrilled. ^[1–2]

2. You’ll save money on a gym membership

Working out at home eliminates the need for a monthly gym membership and transportation costs. Plus, if you get hooked, you can use the money you save to invest in some basic equipment, like an exercise mat, dumbbells, or resistance bands. Over time, you can build a home gym that any fitness enthusiast would envy. ^[1–2]

3. You’ll be able to tailor your workout to fit your needs

You can customize your workout to suit your needs, fitness level, and preferences. It’s entirely up to you and your goals to decide which exercises to include in your plan—whether you focus solely on strength training or incorporate elements of yoga, Pilates, or callisthenics.

4. You’ll create the perfect workout environment

If your home setup allows for it, you can create a workout space tailored to your liking. You’ll never have to deal with someone else hogging the equipment you need or playing music that’s miles away from your taste. The only potential snag might be a family member deliberately or unintentionally interrupting your quest for a better you. ^[1–2]

Why Is It Beneficial to Have a Workout Plan?

A workout plan is like a roadmap that guides you to your goals in the most efficient way. It shows you the best path, helping you stay on track so that every workout brings you closer to your dream physique. A well-structured workout plan is beneficial for both beginners and advanced athletes, helping them continue making progress. ^[2–3]

• You’ll create a system for your workouts: Knowing exactly what to do and when, avoiding the chaos and wasted time of figuring out what to exercise each day.
• You’ll work out more effectively: Focusing on the exercises and types of workouts that will help you achieve muscle growth, weight loss, or improved fitness.
• You’ll maintain motivation and discipline: Sticking to your plan will lead to visible results, keeping you motivated. Plus, when your workouts are scheduled in advance, you’re less likely to skip them.
• You’ll avoid overtraining: A well-structured workout plan reduces the risk of overloading specific muscle groups and ensures you get enough time for recovery.

If you’re also looking for a guide on creating a workout plan for the gym, check out the article: How to Create a Quality Gym Training Plan?

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10 Steps to Create a Home Workout Plan

1. Define Your Goals

Before you start planning your workouts, take some time to think about your goals. They will help keep you motivated and on the right track. Your goals will also determine the choice of exercises, the number of repetitions, and the type of workout. If you’re aiming to lose weight, incorporating more cardio will be beneficial, while for muscle growth, focus on strength training. The more specific your goals, the better.

How to set goals effectively for your workouts?

• Focus on short-term goals: For example, aim to lose 2 kg in a month or work out three times a week for one month.
• Consider your limitations: Your goals should be realistic and achievable within your lifestyle, work, and family responsibilities.
• They should be challenging: Set goals that are realistic but also motivating. These could include not just the number of kilograms lost, but also running 5 or 10 km in a better time or achieving your first pull-up.
• They don’t have to be just physical: Besides changes in your physique or sports performance, you might aim for a better sense of self, increased confidence, a brighter mood, improved stress management, or a calmer mind. These goals are also worth noting.
• Track and adjust them as needed: Be flexible with your goals and adjust them over time based on your progress or current circumstances.

The SMART technique can also help you define your goals. For more information and additional tips, check out the article: How to Set a Goal and Actually Achieve It

2. Consider the Number and Duration of Your Workouts

Use your calendar to see how much time you can realistically dedicate to workouts. While exercising at home saves you valuable minutes on commuting, remember that you’ll still spend some time changing and showering. It’s up to you and your schedule whether you work out in the morning, afternoon, or evening.

Do you prefer working out twice a week for 60 minutes, three times a week for 45 minutes, or incorporating two shorter 15-minute workouts into your day? It’s up to you, but aim to find time for strength training at least twice a week for a minimum of 30 minutes. Add cardio, walks, and other activities based on your preferences. Ideally, aim for 3–5 workout sessions per week.

Write all your workouts into your calendar at least a week in advance to plan accordingly. Be prepared for day to days changes, such as having to stay late at work or making an unexpected trip to buy essentials in the town. If that happens, you can shorten your workout, move it to another day, and it’s even okay if you miss it once in a while.

3. Schedule Your Workouts for Specific Days

Once you’ve planned how many times a week and how long you’ll be working out, it’s time to choose the specific workouts.

• Combine strength training and cardio in your workouts.
• The balance between strength training and aerobic activity depends on your goals.
• Strength training primarily helps with muscle growth, while cardio is more effective for weight loss.
• When planning, keep in mind that full recovery of a muscle group typically takes 24–72 hours.
• During the planning phase, make sure that the most intense workout session is ideally scheduled after a rest day.

Example workouts

• Strength training: Exercises with body weight, dumbbells, kettlebells, power bags, resistance bands, or using a pull-up bar or suspension training set, as well as online workouts from YouTube videos.
• Cardio: Skipping rope, rowing machine or air bike, running, cycling, HIIT or Tabata with burpees, jumping jacks, high knee kicks, and other exercises that get your heart pumping.
• Stretching and mobility: Yoga, dynamic and static stretching, and foam rolling.

Example of a weekly workout plan according to your goals

Day	Primary goal: muscle growth	Primary goal: weight loss	Primary goal: improving fitness
Monday	Full-body workout with dumbbells	Running for 30–45 minutes	HIIT using a skipping rope
Tuesday	Rest	Rest/walk	Rest
Wednesday	Circuit training for abs + stretching with a foam roller	Full-body workout with resistance bands	Full-body workout with a power bag
Thursday	Rest	Rest	Rest/walk
Friday	Kettlebell workout for glutes and legs	Rowing machine for 20 minutes + stretching	Running for 30–45 minutes
Saturday	Upper body pull-up bar workout	Rest	Rest/stretching with a foam roller
Sunday	Rest/walk	Tabata with bodyweight exercises for the whole body	Tabata with a weighted vest for the whole body

4. Choose Specific Exercises

Now, let’s move on to choosing exercises based on the equipment you have at home. Some people have a home gym complete with a barbell and weight plates, dumbbells, resistance bands, and kettlebells. However, you can also make do with just your body weight and a mat. You can even work out outdoors, such as in your garden, a park, or a street workout park. ^[5–6]

When selecting exercises, follow these rules:

• Base your workout on fundamental exercises such as squats, lunges, push-ups, pull-ups, shoulder presses, and bicep curls.
• Choose 2–4 exercises for each muscle group. Include both compound (multi-joint) and isolation (single-joint) exercises.
• Also include unilateral exercises (for one limb at a time) to focus on each side individually. Examples include Bulgarian split squats, single-leg glute bridges, or single-arm dumbbell curls.
• Before the main workout, prepare your muscles for the stress with a warm-up (like doing jumping jacks or running in place) and dynamic stretching that includes joint mobilization.
• Start your workout with the most technically demanding exercises. These are usually compound movements that target large muscle groups (such as the back and legs).
• For cardio activities, follow your personal preferences. You can run, swim, cycle, dance, or go hiking.
• You can also draw inspiration from online fitness coaches who post workout videos on YouTube. Just try to avoid overly complex exercises that often lack practicality.

Example exercises

Muscle group	Bodyweight exercises	Weight exercises	Street workout park exercises
Shoulders	Pike push-ups with elevated feet (on a couch)	Dumbbell lateral raises, Arnold presses, barbell shoulder presses, and front plate raises	Pike push-ups with elevated feet (on a lower bench), handstand push-ups with support from a structure or wall (for the advanced)
Biceps, triceps	Push-ups, tricep dips on a bench (low chair, couch)	EZ bar bicep curls, dumbbell hammer curls, dumbbell tricep presses, dumbbell kickbacks, and dips on parallel bars	Close-grip chin-ups, Australian pull-ups on a bar, dips on parallel bars, tricep pushdowns with a resistance band, and bicep curls with a resistance band
Chest	Wide push-ups	Bench press, dumbbell flyes, and kettlebell pullovers	Resistance band presses (with your back turned to the pull-up bar)
Back	Superman, prone lateral raises, and prone swimming	Deadlifts with a barbell, barbell bent-over rows, and single-arm kneeling dumbbell row on a bench	Wide-grip overhand pull-ups, negative pull-ups, resistance band side row, and lat pull down with a resistance band
Abs	Crunches, V-ups, bicycle crunches, scissors, plank, and mountain climbers	Weighted sit-ups with a plate, Russian twists with a kettlebell, weighted plank, bench crunches, and knee raises on parallel bars	Hanging knee raises, oblique knee raises, hanging toe-to-bar raises, and wood choppers
Glutes	Squats (with jumps), Bulgarian split squats with the rear leg elevated on a chair (or bench), glute bridges, and kneeling leg raises	Back (or front) barbell squats, dumbbell reverse lunges, Romanian deadlifts, hip thrusts, and dumbbell step-ups onto a bench (or box)	Step-ups (jumps) on a bench, glute bridges with elevated feet on a bench (or platform), and resistance band leg raises
Legs	Lunges (jump lunges), side lunges, squats with leg lifts, sumo squats, and single-leg Romanian deadlifts	Bulgarian split squats, deadlifts, kettlebell swings, and dumbbell calf raises	Bulgarian split squats with support from a bench (or structure), and single-leg squats while holding onto a support

Our tip: If you’re looking to save space and want versatile weights that you can adjust based on the exercises and your current strength, the best options are a set of adjustable dumbbells, a single adjustable dumbbell, or an adjustable kettlebell.

If you’re interested in discovering what other equipment might come in handy for your home gym, check out the article: Must-Have Accessories for Your Home Gym

5. Choose the Number of Repetitions, Sets, and Weight According to Your Goal

In the first step, you set a goal you want to achieve with your workout. Now, let’s revisit it, as it will guide your choices for weight, repetitions, and sets. This is especially important for those who use weights (dumbbells, barbells). For bodyweight exercises, you can typically increase the intensity by adding more repetitions, sets, shortening rest periods, or opting for more challenging variations.

Just like with gym workouts, you can also determine your weight load at home by starting with your one-repetition maximum (1RM). This is the maximum weight you can lift one time while maintaining proper form. You shouldn’t have any strength or energy left for a second repetition. Your working weight, which is used to achieve your training goals, is then based on a percentage of your 1RM. For example, if your 1RM on the bench press is 100 kg, then 70% of your 1RM would be 70 kg.

Before you dive into calculating the appropriate weight using the table below, test your 1RM (one-repetition maximum) for the exercises you’ll include in your workout. As you continue to exercise regularly, your 1RM will likely increase over time. Therefore, it’s important to retest your 1RM approximately every 4–6 weeks and adjust your weights accordingly.

Learn more about how to determine your 1RM in the article: How Much Weight to Lift for Muscle Growth, Strength or Weight Loss?

The most common goals include muscle mass growth, muscle strength development, muscle endurance development, and weight loss:

1. Muscle mass growth

• Muscles need a sufficient stimulus to trigger growth, which is achieved through training adaptation.
• Exercises are done with moderate weights and a moderate number of repetitions. ^[7–10]

Are you interested in how to best support muscle growth through diet and exercise? Then check out our article: 10 Nutrition and Training Tips for Maximum Muscle Growth

2. Muscle strength development

• To build strength, focus on lifting heavy weights with fewer repetitions.
• Longer rest periods are typical. ^[7–10]

If you’re curious about the role of heredity in strength abilities, read the article: How Does Genetics Affect Muscle Growth and Strength? Home Dna Testing Helps Reveal Your Natural Potential

3. Muscle endurance development

• To build muscle endurance, exercise with lighter weights and higher amount of repetitions.
• This helps train muscles to use oxygen more efficiently. ^[7–10]

4. Weight loss

• The key to successful weight loss is a calorie deficit (where energy expenditure exceeds intake).
• Cardio is a quite effective choice for burning calories.
• Strength training during weight loss helps with the growth and maintenance of muscle mass. ^[7–10]

If you want to learn more about why strength training is important for weight loss, read our article: Diet, Cardio and Strength Training. What Is Best for Weight Loss?

Recommended weight load, number of repetitions, sets, and rest period based on your goals

Goal	Training load (% of 1RM)	Number of repetitions	Number of sets	Rest period length
Strength increase	80–95%	2–6	4–6	90 seconds–4 minutes
Muscle mass growth (hypertrophy)	60–80%	8–12	4–6	1–3 minutes
Muscle endurance	<60 %	>15	2–6	<1 minute
Weight loss	60–80%	8–12	4–6	1–3 minutes

6. Prevent Stagnation by Shaking up Your Workout Routine

After a few weeks of doing the same workout routine, it’s common to notice that it feels easier, and the results aren’t as impressive as they used to be. This happens because your body has adapted to the workout, so it’s time to shake things up. The key is to use the principle of progressive overload. This doesn’t need to be complicated—simply introducing changes to your routine can provide the new stimulus your body needs. This will prompt your body to respond with muscle growth, increased strength, or better endurance. Let’s shake things up and reignite that drive and excitement in your training! ^[11–12]

How to adjust your workout when you want fresh results?

• Try increasing the weight load, number of repetitions, or intensity by no more than 10% each week.
• You should not sacrifice proper technique or risk of injury by lifting heavier weights.
• You don’t have to increase the weight load or number of reps every week. If you don’t feel up to it, feel free to maintain your original weight load.
• You can also make changes to the selection of exercises, which will provide a new stimulus. However, it is not advisable to change your routine completely all the time.
• Try interval training that combines periods of intense exercise with short breaks. Popular options include HIIT or Tabata.
• If you’re working out with your own body weight and don’t have dumbbells, you can use items like water bottles, a loaded backpack, or a bag as weights. Even lifting a child or a dog counts, but it must be safe and enjoyable for everyone involved; otherwise, stick to the filled bottles.
• Try supersets (combining 2 exercises) or giant sets (combining 4 or more exercises). In this advanced method, you skip the rest period and move directly to the next exercise.

You don’t have to modify your workout only to make it more challenging. You can adjust it if it’s too difficult, if you’re struggling to keep up, or if it simply doesn’t suit you. The key is to ensure that you enjoy your exercise and can stick with it over the long term.

7. Get Enough Rest and Quality Sleep

When it comes to exercise, more isn’t always better. It’s not advisable to work out every day as if you’re on a mission, or to do at least 20 lunges and squats every time you go into the kitchen just to make use of every minute available. Muscles don’t grow during workouts but during the rest periods. Therefore, it’s crucial to consider this factor when creating your workout plan.

What is the best way to rest to achieve better results?

• The cornerstone of rest is quality sleep, which should ideally last 7–9 hours each night.
• Incorporate rest days into your week as needed. However, you can also rest actively by going for a walk or doing some stretching.
• Muscle recovery after a workout can take up to 72 hours, so it’s important not to do intense exercises for the glutes or other muscle groups on consecutive days.
• Once every 1–2 months, incorporate a deload week, during which you reduce the weight load, number of repetitions, and even sets. This will allow you to rest a bit, and you’ll likely notice improved strength the following week.

Everything about why adequate recovery is important and how diet and other methods can help is covered in the article: 10 Tips on How to Best Recover Your Body After a Workout

8. Support Your Results With Quality Nutrition

When losing weight or building muscle mass, you shouldn’t focus solely on exercise. Pay attention to your diet, as it provides energy for performance, as well as nutrients for recovery, muscle growth, and overall body function. During a weight loss diet, creating a caloric deficit is crucial, which you can achieve significantly easier by reducing your energy intake. Conversely, when building muscle mass, you need to eat a bit more.

• You can easily calculate your energy intake and the appropriate amounts of proteins, carbohydrates, and fats according to your goals using our energy intake and macronutrient calculator.
• With the calculated recommended intake of energy and nutrients, you can then create your meal plan using the article: Tailored Meal Plan: Complete Guide on Planning Your Diet Based on Calories and Macros
• For advice on what to eat before a workout, check out the article: Pre-workout Sport Nutrition: What (Not) to Eat Before a Workout?
• To fine-tune your post-workout nutrition, refer to the article: What to Eat After a Workout? The Best Foods and Supplements for Bodybuilders and Endurance Athletes

9. Try Proven Dietary Supplements

In addition to exercise, rest, and a well-adjusted diet, you can also add dietary supplements that may take your athletic performance and results to the next level.

• Pre-Workout Supplements: Comprehensive formulas with caffeine, beta-alanine, L-citrulline, and other functional ingredients to prepare your body for intense athletic performance.
• Creatine: One of the most effective dietary supplements, it can support physical performance by promoting ATP regeneration, particularly during short, consecutive intervals of intense training. Ideal for strength athletes, sprinters, team sports players, or HIIT enthusiasts.
• Fast Carbohydrates: Dietary supplements containing easily digestible carbohydrates that serve as an energy source during physical performance. They are especially valuable during long strength training sessions and endurance activities.
• Protein Powders: Concentrated sources of protein that facilitate nutrient intake post-workout to support recovery, muscle growth, and strength, or at any time during the day to meet your optimal daily protein intake.
• Complex Amino Acids: Dietary supplements containing amino acids, which are the essential building blocks of muscle mass. They are popular among strength athletes. Specifically, BCAAs (leucine, isoleucine, and valine) can even be utilized by the body as an energy source. They are useful before, during, and after workouts.
• Complex Fat Burners: Multi-ingredient dietary supplements containing caffeine, green tea extract (EGCG), synephrine, and other active ingredients that, combined with exercise and diet, can accelerate weight loss and help you achieve your goals more effectively.

• If you’re interested in learning about other dietary supplements that can help you get the most out of your workouts, read our article: Dietary Supplements for Exercise and How to Choose Them
• Are you primarily engaged in aerobic sports? In that case, check out our article: The 11 Best Supplements for Running, Cycling and Other Endurance Sports

10. Stay Motivated and Be Consistent

Getting motivated to exercise at home can be quite challenging, especially when you’re constantly tempted by a comfortable couch and a fridge full of treats. It’s nice to relax from time to time, but if you skip every other workout, don’t be surprised if the results keep eluding you. Consistent training is essential.

How to stay motivated and stick to working out?

• Have a Clear Plan: Stick diligently to your workout schedule as outlined in your calendar. Treat your planned workout times as important appointments with yourself, and avoid scheduling anything else during those times.
• Create an Ideal Workout Environment: Find a space at home where you have enough room and peace to exercise comfortably.
• Make Exercise a Ritual: Develop a new routine to get yourself in the mood for working out. Change into sports clothes, have a coffee or perhaps a pre-workout, and play music that motivates and lifts your spirits. Ideally, leave your phone in another room to avoid distractions.
• Remind Yourself of Your “Why”: Regularly revisit your original goals, which you might write down and display in a visible place. They will help remind you why you started working out, especially during challenging moments.
• Track Your Progress: Nothing motivates like seeing the results you’ve already achieved. In addition to weighing yourself and measuring body circumference, take progress photos. It’s also encouraging to note when you lift heavier weights or run longer distances. Record every success.
• Don’t Follow the Plan at All Costs: If you’re not in the mood for the strength training you had scheduled but would rather do yoga with your favourite YouTuber, go for it! The next time, you might feel the opposite. It’s always better to exercise with enthusiasm and enjoyment rather than just to fulfil a duty.
• Reward Yourself: Have you been working out diligently for a month and need a fresh boost of motivation? Nothing works as well as new leggings, a sports bra, or a T-shirt! Rewards can also include a nice meal at your favourite restaurant, or enjoying a guilt-free treat like a slice of cake with a friend every now and then.

For more tips to help you maintain drive and motivation to work on yourself, check out the article: 13 Tips to Maintain Your Workout Motivation and Achieve Your Goals

What Are the Main Takeaways?

When you decide to regularly work out at home, it’s a good idea to give it some structure. With a workout plan, you’ll exercise systematically and effectively, achieving results comparable to those from a commercial gym. Plus, you’ll save time on commuting and can tailor everything to your own needs and preferences. However, to see visible results, it’s crucial to stick to the plan consistently, rest adequately, and adjust your diet to match your goals.

If you know someone who works out at home and needs to bring some structure to their training, be sure to share this article with them. These practical tips will definitely help them on their journey to achieving their goals.

Sources:

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[3] How To Build Your Own Workout Routine (Plans & Exercises). (2024, březen 17). https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/

[4] Verywell Fit. Easy Workouts For Beginners to Do at Home. – https://www.verywellfit.com/easy-workouts-for-beginners-3496020

[5] How Many Exercises Per Muscle Group For MAXIMUM Growth?– https://builtwithscience.com/fitness-tips/how-many-exercises-per-muscle-group

[6] Richter, D. How Many Exercises Should You Do per Muscle Group?– https://www.strengthlog.com/how-many-exercises-per-muscle-group/

[7] Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.– https://doi.org/10.3390/sports9020032

[8] Lawson, D., Vann, C., Schoenfeld, B. J., & Haun, C. Beyond Mechanical Tension: A Review of Resistance Exercise-Induced Lactate Responses & Muscle Hypertrophy.– https://doi.org/10.3390/jfmk7040081

[9] Stull, K. Built to Order: Strength and Size Considerations. – https://blog.nasm.org/strength-and-size-considerations

[10] The Journal of Strength & Conditioning Research. Effects of 4, 8, and 12 Repetition Maximum Resistance. – https://doi.org/10.1519/JSC.0000000000003575

[11] Adams, A. Progressive Overload Explained: Grow Muscle & Strength Today.– https://blog.nasm.org/progressive-overload-explained

[12] CSCS, J. BWhat is Progressive Overload? (+How to Do It).– https://www.nerdfitness.com/blog/what-is-progressive-overload/