The key is to use a simple framework to build around, and then add what exercises work best for you. So we’ve broken it down into easy chunks for you.
Firstly, decide how long you want to spend working out. What suits you? An hour a day might suit some people, but you can get a lot accomplished in 30 minutes every other day, as long it’s efficient.
Then decide where you prefer to exercise. If you want to do all your workouts at the gym – that’s great. But maybe you might like to do a couple of outdoor runs too or swims too.
A crucial part of your workout, doing a 5–10 minute warm up will ensure muscles are flexible and efficient. You should include exercises to:
You want to have at least one exercise that exercises the biggest muscles. That will give you a full body routine using only 4-5 exercises! Pick one exercise from each category below:
A set is a series of repetitions you perform without a break. Don’t get bogged down with numbers, just pick how many sets you want to do (3-5 sets of 8-12 reps is a good place to start), do them, and see how you feel. You can always increase rep numbers and weight as your strength builds.
Get the most out of your time by alternating sets. This means working one set of muscles while the other is recovering. For example, do a set of lunges, then do a set of incline dumbbell presses while your legs rest, and repeat. This will also work your heart more.
You can also try bodyweight circuits, which means doing one set for every exercise, consecutively, without stopping. Then repeat. And repeat again, three or four more times (then you can collapse!)
Finally, you could super-set your workout for an extra challenge!
Some gentle stretches will cool your body down and help lactic acid drain from your muscles, preventing soreness.
that's useful inspiration - I know that I've got into an exercise rut, and boredom wrecks motivation. time to mix it up a bit with these ideas!