How to Create a Home Workout Routine You’ll Actually Stick With

Going into a workout without a routine is like building a piece of furniture without directions. You will probably spend a lot of time spinning your wheels and not making real progress.

The problem is, figuring out how to create a new routine you’ll stick to whether in the gym or working out at home, is no easy task. And not everyone has the opportunity to work with a personal trainer. Plus, a quality workout program can cost a bit of money.

But that doesn’t mean you can’t benefit from building a workout routine. With a little thought you can create your own workouts that you will actually stick to. Here’s how.

Why Routines Matter

A well-crafted workout routine can elevate your training and propel you toward your goals. The way your body responds to exercise is directly related to the method of your training. The number of reps, sequence of exercises, rest intervals, time under tension, and even weight of the load are all important for seeing results.

Equally as important is making sure your routine is something you enjoy or have social support for. If you do not like the workout or feel socially isolated, you’re not going to participate and it won’t work for you. The key to making sure you stick to the plan is creating a routine you like.

Creating Your Workout Routine

Creating your workout routine is largely dependent upon your own goals, lifestyle, schedule, and preferences. If your goal is to build muscle, weight training workouts should be your mainstay.

On the other hand, if your goal is to improve cardiovascular endurance, cardio workouts will be your focus. If your goal is weight management, that will require a combination of cardio and strength training workouts. Below, you will find out how to develop a routine for both cardio and weight workouts.

Cardio Workouts

When it comes to cardio workouts, the key is consistency. And to make that happen you will want to choose a cardio workout (something that keeps your heart up for an extended period of time) that you enjoy. Then choose the number of days you would like to perform the cardio workouts. Typically, people do cardio workouts as little as once per week, to as much as three to four times per week.

When deciding how long you’ll workout, look at your availability and fitness level. If you only have 20 minutes to exercise, 20 minutes is your goal. If you can physically only perform 10 minutes, then 10 minutes is your goal. Realistically think about your schedule and time commitments while mapping out a routine.

If you have a goal in mind, like running a marathon or improving your pace time, you will want to sprinkle in some long-duration low-intensity sessions, combined with high-intensity short sessions. This helps allow adequate rest between workouts and calls upon multiple muscle fiber types.

You can also increase the intensity and length of your workouts over the course of several weeks as your fitness level improves. This process is known as periodization. Research suggests that running performance improved after a 6-week periodization program.

It’s important to note, though, that once you have reached and completed the peak phase of periodization, you will want to take a 2-week break to rest and recover before beginning another training program. If your goal is fat loss, you can still utilize the principles of a periodized program to improve cardiovascular health and the rate of fat loss.

Weight Workouts

Periodization techniques also can be utilized for weight workouts. The purpose is to increase the workload over the course of several weeks by changing rep ranges, rest periods, and weights. At the end of your peak week (the final week in your program), you will need to schedule two weeks of rest and recovery.

Start by determining how many days you can commit to exercise and create your body part split from there. If you’re only able to exercise twice per week, a total body or upper body/lower body split may be ideal for you.

If you have three or more days available to exercise each week, consider grouping body parts together based on muscle groups that work together. For example, chest, triceps, and shoulders, back and biceps, and legs.

The good news is whether you have two days to exercise or four days, you can experience the same results as long as the overall volume (number of sets and reps) is the same.

Once you choose your split, you need to decide your rep range and number of sets per exercise. At the early stages of a periodized program, you may want to do three to four sets with 10 to 12 reps.

The weight you choose is based on your level of fitness. If the final rep of 12 is easy, you should increase the weight. Perform this rep range for two weeks. Then progress to two to three sets of 8 to 10 reps. After two weeks, adjust rep scheme to 6 to 8 reps for two to three sets.

You also need to consider rest intervals between sets. As the weight becomes heavier, you will need more time to rest, while at the beginning of your program you may need less. Start with 30 to 60 seconds of rest between sets if the rep range is high.

A moderate-level rep range could benefit from 60 to 90 seconds of rest. While a heavier load and rep range requires 2 to 5 minutes of rest between sets. When planning the order of exercises, begin with large muscles and utilize compound exercises. Then program smaller muscles and isolation exercises—think squat vs. leg extensions.

Sample Weekly Workout Schedule

You may be wondering what your workout routine will look like once you put everything together. Below we provide you with an example of a weekly cardio routine and a weekly weight routine.

Cardio Workout

As you put together a cardio workout—or follow this one—remember that adequate rest between high-intensity workouts in the form of full rest days or lighter exercise days is essential for preventing injury and overtraining. Avoid programming two high-intensity workouts for the same reason.