Home based workout circuit

 If you put in long hours at work, or if you’re tight on money or any other reasons that stops you from going to the gym and compromises your fitness and still if you are hoping to find a way out of it then here’s a basic home based routine that might just be enough to get your body in a good shape. 

Muscle building or body fat loss exercise won’t take all day; you can build yourself by training with minimal equipments or just by body weight exercises.

All you need is to spare minimum 20 minutes a day along with proper diet plan and within week you will notice the difference. The most important thing is to have a specific vision, a goal because if you don’t have a specific goal or a vision you are just drifting around and you gonna get no-where.    

Here’s a home based workout routine to grow muscles and cut down all the stubborn fat at the same time.

Follow these circuits on alternate days along with Burpee finisher at the end for amazing results.

~Circuit A

1 Spider-man pushups

Sets: 4
Reps: 12
Rest: 60 seconds

2. Side plank

Sets: 4
Reps: 30 seconds
Rest: 60 seconds

3. Pushups

Sets: 4
Reps: 12
Rest: 60 seconds

4. Triceps seated dips

Sets: 4
Reps: 12
Rest: 60 seconds

5. Body weight Squats

Sets: 6
Reps: 12
Rest: 60 seconds

6. Diamond pushups

Sets: 2
Reps: 10
Rest: 60 seconds

7. Pull-ups

Sets: 3
Reps: 8
Rest: 60 seconds

8. Leg- raise

Sets: 4
Reps: 12
Rest: 60 seconds

~Circuit B

1. jump-squats

Sets: 4
Reps: 12
Rest: 60 seconds

2. Calf raise

Sets: 4
Reps: 20
Rest: 60 seconds

3. Lunges

Sets: 4

Reps: 12

Rest: 60 seconds

4. Russian twist

Sets: 4
Reps: 12
Rest: 60 seconds

5. Sumo squat

Sets: 4
Reps: 12
Rest: 60 seconds

6. Glute-bridge

Sets: 4
Reps: 12
Rest: 60 seconds

7. Abdominal crunches

Sets: 4
Reps: 12
Rest: 60 seconds

8. Clap push-ups

Sets: 4
Reps: 12
Rest: 60 seconds

~Bupree Finisher

Sets: 3
Reps: 8
Rest: 120 seconds

Dumbbell workout

Circuit A

1. Dumbbell chest flat fly

Sets: 4
Reps: 12
Rest: 60 seconds

2. bent-over dumbbell rows

Sets: 4
Reps: 12
Rest: 60 seconds

3. Bicep dumbbell curls

Sets: 4
Reps: 12
Rest: 60 seconds

4. Triceps kick-back

Sets: 4
Reps: 12
Rest: 60 seconds

5. Shoulder press

Sets: 4
Reps: 12
Rest: 60 seconds

6. Bulgarian split Squat

Sets: 4
Reps: 12
Rest: 60 seconds

7. Lateral shoulder raise

 Sets: 4
Reps: 12
Rest: 60 seconds

Circuit B

1. Incline dumbbell chest press

Sets: 4
Reps: 12
Rest: 60 seconds

2. dead-lift

Sets: 4
Reps: 12
Rest: 60 seconds

3. Hammer curls

Sets: 4
Reps: 12
Rest: 60 seconds

4. Dumbbell Skull crusher

 Sets: 4
Reps: 12
Rest: 60 seconds

5. Goblet squat

Sets: 4
Reps: 12
Rest: 60 seconds

6. Lunges

Sets: 4
Reps: 12
Rest: 60 seconds

7. Dumbbell Front raise

Sets: 4
Reps: 12
Rest: 60 seconds

The reason why one should regularly work out is because exercise improves nearly every aspect of your health in and out. Regular exercise can boost up hormone production that eventually makes you happier and stress free.

It improves your skin’s appearance and helps in reduction of weight and body fat percentage.

Top 5 benefits of regular workout

1. It makes you feel happier

Exercise improves mood, decreases stress and anxiety issues. It increases production of endorphins which produces positive feeling and decreases pain.

2. Antidepressant

 It increases the production of norepinephrine and serotonin which relives depression.

3. Helps to reduce weight

Inactivity can lead to weight gain and obesity. A reduced calorie intake will lower your metabolic rate, which will delay weight loss. Regular workout increases your metabolic rate which will burn more calories and help in reduction of weight.

4. Improves brain health and memory

It stimulates the production of hormones that improves the growth of brain cells. Also it reduce changes in the brain that can cause Alzheimer's disease and schizophrenia

5. Helps with relaxation and sleeping quantity.

Energy depletion occurred during workout causes stimulation in recuperative process during sleep. Its beneficial for elderly people suffering from sleeping disorders.

Bottom line

Through regular workout and proper diet one can easily achieve his/her fitness goals, become depression free and live a healthy positive life style.

Please do refer previous blogs if you are looking for a Diet plan or a fat loss circuit.