4 Ways to Design a Personalized Workout Routine That Fits Your Lifestyle

Working out has many benefits, like improving sleep quality, sharpening your learning skills, and reducing stress and anxiety. Having the right consistent workout routine will help you achieve those results faster.

5-Minute Crafts will show you how to form an exercise routine and choose the perfect workouts.

1. Choosing a routine

There are 3 areas in which you can focus when choosing a routine:

• Fat loss: the process of reducing fat mass in your body
• Bulking: consuming extra calories in order to have more energy for training
• Stamina: the ability or capacity to sustain prolonged mental and physical activity, such as being able to run for a long period

2. If you want to lose fat mass...

When creating this type of workout, you have to include cardiovascular exercises. These exercises elevate the heart rate, and that way, more fat is burned. To see results, you will need approximately 300 minutes of higher physical training per week, which takes roughly 60 minutes every day, 5 days a week. Here are some great activities:

• Low-intensity cardio: If you can’t do an intensive workout, start slow and work your way up. Do some bicycling, jogging, power walking, aerobics, or swimming for 60 minutes, 5 days a week. This type of exercise can be effective for burning calories.

• Jumping rope: This blood-pumping exercise can burn up to 1,300 calories in just one hour. It also improves coordination and cognitive function.

1. Remember to warm up before starting.
2. You can decide how you want to jump rope, either with both legs or a single-leg jump.
3. Jump rope without stopping for 1.5-2 minutes.
4. Rest for 15 to 30 seconds.
5. Repeat this 3 times.

• Burpees: This is a combination of 3 exercises, such as squats, push-ups, and jumps. You are training many muscles, like the chest, legs, core, and burning fat in all the parts of your body simultaneously.

1. Do 10 reps for 30 seconds with 30 seconds of rest.
2. Repeat it for 5 minutes.

• High-intensity interval training (HIIT): If time isn’t on your side, this workout is perfect. This training is intense and strenuous, and even after a couple of hours, you will continue to burn calories.

1. Warm up for at least 5 minutes before starting.
2. Sprint for 1 minute at a high intensity, then walk for 30 seconds.
3. Repeat this 8-10 times.

3. If you want to bulk up...

Sometimes it’s required to provide your body with a few extra calories in order to have more strength and boost muscle size while weight training. You’ll need to purposely consume more calories for 4 to 6 months. This will give extra energy to your body, improve strength, and build muscle. Try to avoid aerobic and cardio exercises because they are not meant to bulk you up, but rather, to burn fat and tone your muscles. Proper training helps you bulk up healthily. Here are some helpful workouts for bulking up:

• Push-ups: This exercise is a great way to build muscle in your arms and shoulders.

1. Lie down with your face looking down at the ground.
2. Put your flat palms on the ground, arms out to the side, and your hands shoulder-width apart.
3. Fully extend your arms by pushing up, and keep the legs straight the whole time.
4. Slowly lower your body until the nose is inches from the ground.
5. Repeat as many times as you can.

• Squats: This is the best exercise for building glute and leg muscles, mainly your quadriceps and femoris muscles.

1. Position your hips and feet to be wide apart, and stand up straight.
2. Flex the abdominal muscles while your hands are on your hips.
3. Lower your body as if you were sitting down until parallel to the ground. Stay in this position and try to keep the upper part of the body still.
4. Stand up to the original position.
5. Repeat.

• Lunges: This is a great exercise for weight gain and toning your legs and glutes. This workout can be done anywhere.

1. Flex your abdominal muscles while standing still.
2. Put one leg in front of you, then kneel forward and bend the knees at 90-degree angles.
3. Thrust back on your heel to lift yourself back up to the original position.
4. Repeat and then switch legs. If you want to take this to another level, start using dumbells.

• Pull-ups: For this exercise, you will need a flat bar or other round objects to pull yourself up. This is an easy way to improve arm and shoulder muscles.

1. Put both hands on the bar with the palms facing away from your face. Keep your arms and shoulders apart.
2. Raise up so that your feet are off the ground.
3. Proceed to drag yourself up until your chin is over the bar.
4. Gradually lower yourself down.
5. Repeat.

4. If you want to have more stamina...

If you want to run for longer without getting tired easily, stamina is the thing that needs improvement. This will allow you to do more daily activities with way less effort. It will reduce fatigue and exhaustion as well.

• Exercise: This is a good way of increasing stamina. Find the right training. For example, if you don’t like running, try dancing or something else more enjoyable.

• Yoga: Practicing this for 6 weeks will improve stamina and make you feel less fatigue.

• Cardio: High-intensity endurance training is a great way to improve stamina. This workout should be short with small breaks. Some good exercises are jogging, biking, and sprinting.

• Weight-lifting: This is a great way to improve endurance. You can increase the weight and the number of reps with every movement. Some of these exercises can be lunges, squats, and bench presses.