She Strengthens

Get Fit at Home: A 30-Day Muscle-Building Workout Plan

Are you tired of feeling stuck at home without access to a gym? Do you want to build muscle and get fit without breaking the bank or sacrificing your lifestyle? Look no further! With a little creativity and dedication, you can achieve your fitness goals from the comfort of your own home.

Home Workouts 101: Building Muscle

To get started, you’ll need to incorporate a mix of cardio and strength training into your workout routine. Cardio exercises will help you burn fat and improve your overall endurance, while strength training will help you build muscle mass. Don’t worry if you’re new to weightlifting – we’ll cover everything you need to know to get started.

How Often Should You Work Out?

According to a 2016 research review, strength training at least two days a week is ideal for building muscle. Aim to start with two or three days of full-body weight training, two days of cardio, and two days of rest. As you get stronger, you can add a fourth weight day and try splitting the days between upper- and lower-body workouts.

Bodyweight Exercises to Build Muscle

You don’t need any fancy equipment to build muscle at home. Here are three bodyweight exercises to get you started:

• Push-up: Works your chest, triceps, shoulders, core muscles, lower back, and lower body. Do 3-6 sets of 6-12 reps.
• Burpee: A full-body cardio workout that targets your chest, core, arms, back, glutes, and legs. Do 6 reps per minute for 15 minutes.
• Pull-up: Targets your shoulders, upper back, and biceps. Start with 3 sets of 2-5 reps and work your way up.

Dumbbell Exercises to Build Muscle

If you prefer to start with weights or want to take your workouts to the next level, here are three dumbbell exercises to try:

• Chest Press: Targets your chest, shoulders, and triceps. Do 3-6 sets of 4-8 reps.
• Biceps Curl: Builds your arm strength and grows your biceps. Do 3 sets of 10-15 reps.
• Squat: Works your quads, glutes, and hamstrings. Do 3 sets of 12-15 reps.

Your 30-Day Muscle-Building Workout Plan

Take the 18 exercises outlined above and work them into a weekly routine to kick off your month-long plan. Here’s a schedule to help you build muscle while boosting your cardio and staying limber:

• Week 1-2: Focus on bodyweight exercises and introductory dumbbell exercises.
• Week 3-4: Introduce more advanced dumbbell exercises and increase the intensity of your workouts.

Remember to listen to your body and rest when needed. With consistency and dedication, you can achieve your fitness goals and build muscle from the comfort of your own home.