The Ultimate Exercise Routine (for Beginners, Intermediate, Advanced Level)

Do you find it difficult sticking with an exercise routine? Do you love the idea of creating a routine, yet still lack the motivation to apply your creation? If so, you are not alone. If you have not heard of my 24 Hour Workout, let me introduce you to the ultimate exercise routine hack.

Let’s examine the routine by splitting it into three levels as my routine can seem a little intimidating at times.

Why you need an exercise routine

The ultimate exercise routine identified here is different than most routines in that it requires no gym membership and can be done anywhere at any time. The benefits of exercise (and maintaining an exercise routine) will lead to an overall healthy life.

Simply adopting this exercise routine will completely change your life. Let’s examine 11 Benefits of Exercise provided by Dr. Axe:[1]

  1. Boost happiness levels
  2. Learn to set and achieve goals
  3. Reduce risk of heart disease
  4. Improved sleep
  5. Boost in overall energy
  6. Increased strength and flexibility
  7. Improved memory
  8. Increased self-confidence
  9. Perform better at work
  10. Less susceptible to disease
  11. You will live longer

An exercise routine (combined with a morning routine) is the ultimate lifehack. Not only will it provide you a way to think, look, and feel great, but it will also boost your productivity, increase your energy level and intelligence, improve your memory, and increase your overall quality of life.

Equally important, you can begin an exercise routine at any stage in your life.

The 3 levels of exercise routine

Let’s examine three different levels using the American Council on Exercise (ACE) Health-Fitness-Performance (HFP) Continuum as a guide.

Beginner Level

It is easy to imagine starting an exercise routine, yet it is very difficult to begin doing the actual work. That’s why it is actually the hardest level.

The following is a beginner’s exercise routine:

1. Exercise hourly or High-Intensity Interval Training (HIIT)

When: Monday, Wednesday, Friday

  • Where: Anywhere and Everywhere
  • How long: 2 months

Option A – Exercise hourly (if possible)

Using a version of the Pomodoro Technique, use a timer and set it for every 60 minutes. Once the timer goes off, do the following:

Power Push-up. Start with 10 push-ups and do these five times a day. Watch the following video:

Plank. Hold the plank for at least 30 seconds (five times a day). Watch the following video:

Option B – High-Intensity Interval Training (HIIT) workouts for beginners at Home (morning or evening)

Before beginning the following workout, make sure you warm up for 3 minutes (jumping jacks, quick jog, etc.). After you have completed the workout, rest for at least 1 minute and stretch.

The HIIT Workout for Beginners at Home by Anytimestrength.com outlines the perfect alternative to my 24 Workout.[2] Follow Circuits 1-4 in the image below:

2. Cardio workout exercises of your interest (works with Option A or B)

  • When: Tuesday, Thursday, Saturday
  • Where: Anywhere and Everywhere
  • How long: 2 months

Do some form of cardio (i.e. jogging, elliptical, stair climber, jumping rope, swimming, cycling, etc.) for at least 20 minutes.

Before you do any cardio exercises, do this 5-minute warmup routine to prevent injuries:

Exercise hacks for the beginner level

  • Stand while you work. This simple change will improve posture, reduce lower back pain, and prevent neck strain.
  • Drink more water as it will increase your energy, relieve fatigue, promote weight loss, and flush out toxins.
  • Take a cold shower to wake up.

Intermediate Level

After 2 months you will want to step it up. At this point you should start seeing some of the benefits of your new exercise routine. The following is an intermediate guide:

1. Exercise hourly or 10-minute home fat burning workout

  • When: Monday, Wednesday, Friday, Sunday
  • Where: Anywhere and Everywhere
  • How long: 4 months

Option A – Exercise hourly (if possible)

Using a version of the Pomodoro Technique, use a timer and set it for every 60 minutes. Once the timer goes off, do the following:

Power Push-up. Do 20 push-ups (five times a day).

Plank. Hold the plank for at least 50 seconds (five times a day).

Option B – 10 minute home fat burning workout (morning or evening)

Before beginning the following workout, make sure you warm up for 3 minutes (jumping jacks, quick jog, etc.). After you have completed the workout, rest for at least 1 minute and stretch.

ATHLEAN-X provides a fantastic (and killer) workout you can perform in the morning or evening if you are not able to exercise hourly.[3]

Watch and follow along with the following video:

2. Cardio workout exercises of your interest (works with Option A or B)

  • When: Tuesday, Thursday, Saturday
  • Where: Anywhere and Everywhere
  • How long: 4 months

Do some form of cardio (i.e. jogging, elliptical, stair climber, jumping rope, swimming, cycling, etc.) for (at a minimum) 30 minutes.

Don’t forget to do this warmup routine to prevent injuries:

Exercise hacks for the intermediate level

  • Stand while you work. This simple change will improve posture, reduce lower back pain, and prevent neck strain.
  • Drink more water as it will increase your energy, relieve fatigue, promote weight loss, and flush out toxins.
  • Take a cold shower to wake up.

Advanced Level

After 6 months you should start to think, look, and feel really good. It’s now time to enter into beast mode! The following is an advanced guide:

1. Exercise hourly, or Bodyweight only HIIT workout

  • When: Monday, Tuesday, Thursday, Friday, Sunday
  • Where: Anywhere and Everywhere (try it in an airport!)
  • How long: the rest of your life!

Option A – Exercise hourly (if possible)

Using a version of the Pomodoro Technique, use a timer and set it for every 45-60 minutes. Once the timer goes off, do the following:

Power Push-up. Do them until they hurt (ten times a day).

Plank. Hold the plank until it hurts (ten times a day).

Bicep curls with a resistance band (as many as you can ten times a day – can be done anywhere and everywhere). Learn how to do it with this video:

Pull-ups (as many as you can 5 times a day). Watch this video to do it right:

Option B – Insane HIIT Challenge – Bodyweight Only HIIT Workout (morning or evening)

Before beginning the following workout, make sure you warm up for 3 minutes (jumping jacks, quick jog, etc.). After you have completed the workout, rest for at least 1 minute and stretch.

FitnessBlender.com provides an insane HIIT workout and I recommend it as an alternative to my 24 Hour Workout if you are unable to exercise hourly. [4] Watch and follow along with the following video:

2. Cardio workout exercises of your interest (works with Option A or B)

  • When: Tuesday, Wednesday, Friday, Saturday, Sunday
  • Where: Anywhere and Everywhere
  • How long: the rest of your life!

Do some form of cardio (i.e. jogging, elliptical, stair climber, jumping rope, swimming, cycling, etc.) for (at a minimum) 30 minutes. Bump it up to 60 minutes or more when training for an event (i.e. a marathon).

Always remember, warming up your body before any exercises is important:

Exercise hacks for the advanced level

  • Stand while you work. This simple change will improve posture, reduce lower back pain, and prevent neck strain.
  • Take a Vitamin B-12 to increase energy and improve cardiovascular support.
  • Take a Nootropic. Known as “Smart Drugs” will boost your memory, increase focus, and can provide mood enhancing benefits.[5]
  • Drink more water as it will increase your energy, relieve fatigue, promote weight loss, and flush out toxins.
  • Take a cold shower to wake up.
  • Listen to audiobooks while you exercise.
  • Read a book while you plank.
  • Sign up for an event (i.e. a marathon).

Adopting an exercise routine is a life-changing experience. I guarantee, if you adopt the exercise routine discussed here, you will see significant improvements in your life. You will find that your “happy” chemicals in your body will receive a boost, your stress levels will reduce, your ability to cope with stress will get better, your self-confidence will increase, and your mental capacity will improve.

Essentially, you will think – look – and feel better than ever!

Featured photo credit: pixabay via pixabay.com

Reference

[1] ^ Dr. Axe: 11 Benefits of Exercise — Start Working Out Today!
[2] ^ Anytimestrength.com: HIIT Workouts Beginners Home
[3] ^ ATHLEAN-X: 10 Minute Home Fat Burning Workout
[4] ^ FitnessBlender.com: Insane HIIT Challenge
[5] ^ Artofmanliness.com: Supplements to Boost Your Brain

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