Get ready for wetting your feet with fitness in 2022! Various at-home fitness trends are prevalent in recent times and people are loving them! Thanks to the concept of pandemic fitness, practicing home workout plans is more popular now. Instead of going to the gym, people are loving it more to follow a core home fitness regime.
With a diverse array of workout plans available on the internet, it becomes very overwhelming for people to get started. Also, if you are a beginner, or just want to get back on track after taking a break, you might not know where to start.
During the initial time, it is very important to set some high-end, measurable, time-oriented, and realistic goals depending on the type of baseline that you have. Don’t forget to ask your objectives yourself again and again, and try to understand whether it’s related to core strengthening goals or weight loss.
After you have done this, now it’s time for you to curate the best fitness workout plan that will suffice your needs. In this blog, we will discuss a 5 week home fitness workout plan which will help you stay covered in all health aspects.
Two Important Categories of Exercises for 5-Weeks Home Fitness Workout Plan
When it comes to exercising at home, there are different types of workout plans that you should follow. You need to start with a dynamic warm-up session of exercises and end with 5-minute cool-down exercises which consist of 30-45 seconds of stretching at a time. Some of the key types of exercises that you should include in your 5-week home workout plan are:
- Cat-Cow – 2×10 repetitions
- Kneeling Plank or Full Plank – 15-20 seconds or 30 seconds 2x through
- Bird Dog Dynamic – 2 sets of 10 repetitions on each side
- Glute Bridges – 2 sets of 10-12 repetitions
- Standing – Keeping your arms open or closed out in front of the torso
- Standing – Arm circles – 5-8x each specific direction
- Standing Quad Stretch – both sides
- Standing hamstring stretch – both sides
- Child’s Pose
- Lateral Child’s Pose – both sides
- Reclining Twist – both sides
- Reclining knees to chest
Now, let’s dive into the 5-weeks home workout plan for beginners.
5-Weeks Home Workout Plan
This workout plan starts with a couple of days focusing on low-impact cardiovascular exercises and 1 entire day of full-body resistance training. As you proceed with the workout plan and keep going ahead to reach up to the end of the program, you will have four active days which should comprise both weight training and cardiovascular exercise. When the 5 week home workout plan will start, you are intended to rest 4 days and it will reduce to 3 days by the end of the 5th week.
In the 5-week home workout plan, you will have a healthy and good weight loss of 1-2 lbs every week. Once you end the 5-week workout plan, you need to continue with the routine and make sure you are approaching your objective too.
Moving ahead, let’s start with the comprehensive 5-week workout plan for you, which comprises some of the most effective exercises that can lead you to a beneficial weight loss.
The first week is all about one full-body training session and two low-impact cardiovascular sessions as well. The total active days in the first week are three. And there should be three non-consecutive days like Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday.
You should have a total of four rest days.
Now, coming to the exercising days of the first week, you should go for different types of exercises. There need to be full-body resistance training sessions and a couple of low-impact cardiovascular sessions. Your schedule for the first week goes like this:
Day 1: Full Body Resistance Training Session
Day 2: Rest Days
Day 3: Low-Impact Cardiovascular Session like Walking or Biking for 15-20 minutes.
Day 4: Rest
Day 5: Low-Impact Cardiovascular Session like Walking or Moving for 15-20 minutes
Day 6 and Day 7: Rest Days
The second week consists of two full-body resistance training sessions and two days of low-impact cardiovascular sessions. There is a total of three non-consecutive active days this week. For example, it can be either Monday/Wednesday/Friday or Tuesday/Thursday/Saturday.
There will be a total of 4 days of rest this week. This is one of the most active weeks in your 5-week home workout plan. The schedule for the second week of 5 week home workout plan is:
Day 1: Go for a full-body resistance training session
Day 2: The second day of this week is a rest day
Day 3: You should go for low-impact cardiovascular sessions like walking or biking for 20-30 minutes
Day 4: The fourth day is again a rest day
Day 5: Go for full-body resistance training sessions and low-impact cardiovascular sessions like walking or biking for 15-20 minutes
Day 6 and Day: Rest Days
The entire week overview of the third week is all about one full-body training session, a combination of one upper body and core session along with a session of low-impact cardiovascular exercises, and last but not the least one for this week, a lower-body session in combination with a low-impact cardiovascular session. There are three non-consecutive active days in this week like Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. There is a total of four days of rest this week. You need to follow the below schedule for this week:
Day 1: You have to do lower-body resistance training and low impact cardiovascular session of approximately 20 minutes.
Day 2: The second day is for taking rest in this week
Day 3: On the third day of the week, you should go for a full-body training session.
Day 4: The fourth day is your rest day
Day 5: Your need to go for upper body and core resistance training with a low impact cardio session, which is worth 20 minutes of your time.
Day 6 and Day 7: You need to rest on these two days.
Week 4 and Week 5 are completely similar to each other. So, we will discuss both schedules together for the last two weeks.
Let’s discuss these two weeks below:
Also Read: Best Home Fitness Equipments in 2022
Week 4 & Week 5
These two weeks comprise three days of resistance training. The three days include one lower body, one upper body, and one full-body training. The fourth and fifth weeks also comprise low-impact cardiovascular sessions for two to three days. Both of these weeks have 1-day interval walk or jog sessions.
The week overview of the 4th and 5th weeks consists of 3 days of resistant training and a couple of low–impact cardiovascular exercises each week. There is a total of four active days and three rest days in these two weeks.
The specific schedule for the last two weeks of your 5-weeks workout plan include:
Day 1: You need to opt for lower-body resistance training and a low-impact cardiovascular session of 20 minutes.
Day 2: It’s time for some rest on this day
Day 3: Go for full-body resistance training on this day
Day 4: It’s a rest day for you
Day 5: On the final fifth day, it’s your time to opt for some upper body and core resistance training sessions along with an optimal cardio session for 20-30 minutes.
Day 6: Don’t forget to go for some low-impact cardiovascular sessions of 30 minutes on this day.
Day 7: Time for rest
This was all about the effective 5-weeks workout program which can not only help you lose those extra pounds but also make your body stronger from within. However, irrespective of whether you are a beginner or a pro, you should remember some additional tips in case of this 5-weeks workout program. They are:
- Don’t do a lot of workouts in one day. It can negatively impact your health
- The warm-up and cool-down exercises are a must
- You should know the limits of your body and pay attention to it
- Don’t forget to find enjoyment while doing the workout; if you don’t enjoy your workout sessions, you will end up feeling bored soon.
- Resting and recovering is enough. So, make sure you are doing that to reap maximum benefits out of your 5-week home workout program.
In a Nutshell
A 5-week home workout program is indeed one of the vital ways to keep yourself healthy and fine. If you think you need to lose some weight to get back to your shape again or you just want to maintain your body’s integrity, go for this workout plan without any doubt. Don’t forget to keep the pro tips in your mind while exercising.
All you need to take special care of are your dedication, the process of working out, and your perseverance towards following this workout place. If you are giving your 100% concerning all these aspects, you will surely enjoy the wonderful benefits of this workout plan, right at your home.
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