I workout 4-6 times a week at home, using online YouTube trainers.
Here, I’m sharing two sample weekly workout schedules – one “light” week and one “heavy”. “Light” for me is just enough weight and duration to get a good burn but not much after-effect. “Heavy” for me is enough weight and duration to make me sore for a couple of days. “Rest” days mean no weight training or body-weight workouts, but I may stretch, walk, or bike.
These are just samples; I build my weekly workouts from scratch usually on Sunday. I search for and organize the videos for the week into a playlist, then work through them in the mornings.
Considerations & Adjustments
In addition to the workouts, I dance 2-4 days a week, walk as much as possible, and stand to work.
Some days I don’t have as much time and will make adjustments such as:
- Find shorter videos. You can get a good cardio session in in 10 minutes if you give it your all in a 10-minute HIIT (high intensity interval training) workout. The HASFit channel has incredibly efficient workouts and you can get a good burn in 15 minutes of strength training.
- I move my rest-days around based on schedule and physical need.
- On leg days, I can eliminate cardio, because I can work up a good sweat with a heavy leg workout.
My at-home workout stuff doesn’t take up much room. The adjustable dumbbells are my favourite investment.
For equipment, this is what I’ve got:
- Yoga mat
- Exercise ball
- Powerblock adjustable dumbbells that offer me 7 to 35-lb options in 2.5lb increments.
- Dumbells in 15lb, 10lb, 5lb, and 3lb pairs
- A variety of exercise bands and toys that I have collected over the years
I hope you find this inspiring and achievable! I’ve also linked to my top-3 YouTube exercise channels at the bottom.
Week A: Light
Day 1: Arms
Day 2: Legs
Day 3: Back
Day 4: Cardio & Core
Day 5: Rest
Day 6: Full Body
Day 7: Light Cardio
Week B: Heavy
Day 1: Arms
Day 2: Legs
Day 3: Back
Day 4: Cardio & Core
Day 7: Rest
Day 5: Full Body
Day 6: Light Cardio
Day 7: Rest
Maria’s Favourites
HASFit – He’s an exceptional coach who puts together incredibly efficient workouts AND explains proper form very well. I like them best for strength training, and if you want a serious cardio workout, his Kickboxing videos will have you crying for mercy.
Fitness Blender – I like them best for cardio workouts, although they have strength training and stretching videos as well
SaraBethYoga – I love all her videos. Check out her yoga stretching videos and 7-day yoga challenge.