Your workout routine is secondary. The key to getting and staying in shape is consistency. However, working out three times per week sounds easier than it is when life gets busy.
If you’ve managed to work out consistently over the last 3 months, well, that’s great – keep going and stop reading. If that’s not the case, then I recommend you to start easy and do the following:
Define an exercise and rep count that you work off throughout the day. Whenever you have a few seconds collect a few reps, and get back to work.
One thing to keep in mind: The closer you get to muscle failure, the better your results – so try to reach your rep goal in as few sets as possible.
Do the same thing the next day, just chose another exercise that targets another muscle group. And so on.
Here is a great no-equipment plan to start with:
Monday: 100 Incline Push-Ups (beginner) or Push Ups (advanced)
Tuesday: 100 Squats (beginner) or Jump Squats (advanced)
Wednesday: 100 TRX (if you have one) or Towel Rows (if you don’t)
Thursday: 100 Crunches (beginner) or Sit Ups (advanced)
Friday: 100 Burpees (beginner) or Burpees to Push Up (advanced)
Sat & Sun: Relax
Considering that one repetition costs you about 3 seconds, you’re spending just 5 minutes on reaching and maintaining a solid fitness level.
To keep making progress, just add 10 extra reps per exercise each week.
Yes, fitness can be that simple.
