Practical home workouts, sample routines, nutrition basics, safety tips and progress tracking to get fit without a gym
Why Home Workouts Work
Simple 7-day plan (repeatable)
- Day 1 — Strength (full-body)
- Day 2 — Low-intensity cardio or brisk walk 30–45 min
- Day 3 — HIIT (20–25 min)
- Day 4 — Active recovery (yoga or mobility)
- Day 5 — Strength (focus on legs & back)
- Day 6 — Skill / conditioning (jump rope, agility)
- Day 7 — Rest or light walk
Nutrition basics
Nutrition supports progress. Focus on:
- Adequate protein (roughly 1.2–2.0 g/kg body weight depending on goals)
- Whole foods: vegetables, fruits, whole grains, legumes, lean proteins, healthy fats
- Consistent meal timing and hydration — water throughout the day
- Small calorie deficit for fat loss; slight surplus for muscle gain
Safety & progress tracking
Key safety notes: maintain form, increase load gradually, rest when needed. Track progress using a simple log (date, exercise, sets, reps, RPE).
// Example log entry
2025-10-31 — Push-ups — 3x10 — RPE 7
2025-10-31 — Squats — 3x12 — RPE 6
FAQs
Do I need equipment?
No; bodyweight training is enough to build strength — bands/dumbbells help progress faster.
How fast will I see results?
Visible changes can take 4–12 weeks depending on nutrition, consistency and starting point.
