{"id":50404,"date":"2023-03-24T11:03:16","date_gmt":"2023-03-24T11:03:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50404"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"6-week-workout-plan-at-home","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/","title":{"rendered":"7 Simple Tips For Maximizing Results With A 6-Week Workout Plan At Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Why_6_Weeks\" >Why 6 Weeks?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Tip_1_Exercise_Choice\" >Tip #1: Exercise Choice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Tip_2_What_To_Do_When\" >Tip #2: What To Do, When<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Tip_3_Duration_Of_Home_Workouts\" >Tip #3: Duration Of Home Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Tip_4_Choosing_Weights\" >Tip #4: Choosing Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Tip_5_A_Rounded_Approach\" >Tip #5: A Rounded Approach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Tip_6_Knowing_When_To_Switch_It_Up\" >Tip #6: Knowing When To Switch It Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Tip_7_Work_With_A_Coach\" >Tip #7: Work With A Coach<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Sample_6-Week_Workout_Routines\" >Sample 6-Week Workout Routines<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#6_Week_Bodyweight_Workout_Plan_At_Home\" >6 Week Bodyweight Workout Plan At Home<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_1_Lower_Body\" >Day 1: Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_2_Upper_Body\" >Day 2: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_3_Active_Rest_Cardio\" >Day 3: Active Rest\/ Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_4_Core\" >Day 4: Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_5_Lower_Body\" >Day 5: Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_6_Upper_Body\" >Day 6: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_7_Rest\" >Day 7: Rest<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#6_Week_Dumbbell_Workout_Plan\" >6 Week Dumbbell Workout Plan<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_1_Lower_Body-2\" >Day 1: Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_2_Upper_Body-2\" >Day 2: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_3_Core\" >Day 3: Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_4_Rest\" >Day 4: Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_5_Lower_Body-2\" >Day 5: Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_6_Upper_Body-2\" >Day 6: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#Day_7_Rest-2\" >Day 7: Rest<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">One underrated quality of an active lifestyle that guarantees success, is sustainability. No matter what your goal is, if you cannot sustain the necessary activity, you will not reach it. When you can&#8217;t go to the gym or other facilities, you must still find ways to maximize the results of your workout plan at home.\u00a0<\/span><span style=\"font-weight: 400;\">Home workouts have several advantages over gym workouts &#8211; they are more convenient, cost-effective, and can fit into tight schedules. However,\u00a0 without the guidance of a personal trainer, it can be difficult to achieve your fitness goals. It&#8217;s even more difficult to stay motivated and consistent with your exercise routine.\u00a0<\/span><span style=\"font-weight: 400;\">To help you get the most out of your at-home workout, we&#8217;ve compiled 7 helpful tips. From workout choice and length to equipment and tracking, here are 7 simple tips for maximizing results with a 6-week workout plan at home.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_6_Weeks\"><\/span><strong>Why 6 Weeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number 6 isn&#8217;t just a random number; it&#8217;s the perfect time frame to make a change. The American Council on Exercise (ACE) estimates that it takes at least 4 weeks and at most 16 weeks for the human body to adjust and make significant changes to <a href=\"https:\/\/betterme.world\/articles\/hiit-jump-rope-workout\/\">exercise routines<\/a> (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/4984\/6-signs-it-s-time-to-switch-up-your-workout\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Six weeks is the sweet spot &#8211; long enough you can get results but short enough that it doesn&#8217;t become overly difficult or boring.You&#8217;re probably wondering, what happens after 6 weeks? If you still want to continue your progress and achieve more, then it will be time to switch things up. Maybe switch exercises or change your routine completely.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll point you in the right direction later in this <a href=\"https:\/\/betterme.world\/articles\/hiit-sprint-workout\/\">article<\/a>. Another question you might have is how you should measure your progress or know when you need to switch up. Fortunately, there are a few ways to measure your results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use body measurements, take photos of yourself before and after the 6-week period, or you can perform fitness tests (like push ups, sit ups, etc.).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, we&#8217;ll discuss measuring progress in more detail later. Let&#8217;s get into how to plan a workout week at home, maximize your results, and stay motivated.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tip_1_Exercise_Choice\"><\/span><strong>Tip #1: Exercise Choice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Knowing how to create an at home workout plan doesn&#8217;t necessarily mean mastering every single exercise ever made. It&#8217;s important to choose <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-weight-loss\/\">exercises<\/a> that are appropriate for your skill level and are going to provide the most results in the given time frame.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only condition you must meet is that the exercises you choose should be both compound (that target multiple muscle groups at once) and isolation\/ multi-joint (that require movement across more than one joint). This way you can maximize the efficiency of your workouts.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compound exercises include: <\/b><span style=\"font-weight: 400;\">squats, deadlifts, chest press, shoulder press, and rows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isolation\/multi-joint exercises include: <\/b><span style=\"font-weight: 400;\">bicep curls, triceps extensions, single leg deadlifts, and lateral raises.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By splitting your workout plan into both compound and isolation\/ multi-joint exercises you can make sure that you target all the major muscle groups as well as work on your individual muscles to improve strength, tone, and muscle definition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many exercises you do per workout will depend on a few <a href=\"https:\/\/betterme.world\/articles\/weight-loss-workout-plan-at-home\/\">factors<\/a> such as the time you have for your workout, how many sets and reps you&#8217;re doing, etc. You shouldn&#8217;t choose less than 5 exercises, but also no more than 10. Naturally, a lower number is best when starting out so that you can focus on mastering each exercise and proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One downside of at home workouts is that you might be limited as to what equipment you have. Bodyweight exercises might work at first, but to progress you&#8217;ll need to invest in the right equipment for your goals. Luckily, most exercises can be done with portable and affordable equipment such as resistance bands, dumbbells, kettlebells, or stability balls.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/sexy-front-tie-support-top-for-dance-workouts\/\"><i>A Guide To Choosing The Right Sexy Front-Tie Support Top For Dance Workouts<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-47403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1024x576.png\" alt=\"6 week workout plan at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tip_2_What_To_Do_When\"><\/span><strong>Tip #2: What To Do, When<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Workout splits are basically how you plan to divide up your workouts during the week. For example, you can do full-body workouts every day, upper and lower body <a href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\">workouts<\/a> on alternating days, or focus on a single muscle group per workout (i.e., chest and back one day, legs another etc.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to think of your split as a roadmap; it&#8217;s the general plan for what you&#8217;ll do throughout the week, but it doesn&#8217;t mean it&#8217;s set in stone. Leave yourself some wiggle room so that if you need to switch something up or add an extra day of rest due to fatigue, you can. Even then, aim to be as consistent as you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea behind splitting workouts is to give yourself enough rest for each muscle group so that you can recover and come back stronger the next day. Generally, you should have at least 24-48 hours of rest between working out the same muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, make sure each workout is structured in a way that you can get the most out of it. Start with the big compound exercises first, and then move onto isolation\/multi-joint exercises.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tip_3_Duration_Of_Home_Workouts\"><\/span><strong>Tip #3: Duration Of Home Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now that you know what exercises to choose, the next step is to determine how long each workout should last. You will want to keep your workouts short enough that you can still have energy for other activities in your day but long enough that it&#8217;s effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good starting point is about 30-45 minutes per workout. You can go longer than that, but you should never rush your workouts in order to complete them faster. Your form and technique are more important than the number of reps or sets completed. You also need to rest in between each exercise and set, so that your muscles can recover.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many reps and sets you should do per exercise depends on your goals and will ultimately determine the length of your home workout. Generally, for muscle building and strength training, you should aim for 8-12 reps and 3-4 sets of each exercise. For endurance or fat loss, opt for more reps with less weight &#8211; 12-15 reps and 2-3 sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How long you rest in between sets also depends on your goals. If you&#8217;re looking to build muscle, rest 45-90 seconds in between each set. For fat loss and endurance, keep it between 15-30 seconds. These are estimates; you should rest enough to be able to complete the next set with proper form.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-47396 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-1024x576.png\" alt=\"6 week workout plan at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tip_4_Choosing_Weights\"><\/span><strong>Tip #4: Choosing Weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beginners have a simple task-to understand how an exercise works, which muscles it targets and how to execute it with good form. Once you\u2019ve gained that understanding, the next step should be to find a weight that challenges your muscles without overloading them or resulting in poor technique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For compound exercises, choose a weight which allows you to complete 10-12 repetitions. This should be heavy enough so that you cannot do any more reps while maintaining good form. For isolation exercises, you should aim for 8-10 reps and increase the weight as needed to reach muscle fatigue.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The weight is too light if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can complete more than 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You feel like you have too much energy at the end of your set<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The weight is too heavy if:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Your form suffers as you struggle to lift the weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0You can only complete a few reps despite good form.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0At first, it might take you some trial and error to find the right weight for each exercise. Over time, you&#8217;ll get a better feel for what&#8217;s right for you and be able to adjust quickly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to remember that you can always increase the intensity of an exercise without increasing the weight by simply increasing the speed or number of repetitions.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tip_5_A_Rounded_Approach\"><\/span><strong>Tip #5: A Rounded Approach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The last tip is to make sure you\u2019re taking a rounded approach to your home workouts. Instead of focusing solely on one aspect &#8211; like strength or cardio &#8211; try to incorporate all elements of fitness into each session. This will help you achieve better overall results in the long run and reduce the risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sure, there&#8217;s a lot to learn and you may not be able to do it all at first. Furthermore, a complicated task is more likely to demotivate you. Instead, start off simple with a basic routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, with time you&#8217;ll need to incorporate other activities that contribute to overall wellness. Cardiovascular exercise, for example, will greatly improve your endurance and cardiovascular health. Yoga and stretching will help you with balance and flexibility. Meditation can help reduce stress and anxiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These elements don\u2019t have to be done every day, but know that you&#8217;ll eventually need to incorporate them into your home workout routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-47395 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618-1024x576.png\" alt=\"6 week workout plan at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tip_6_Knowing_When_To_Switch_It_Up\"><\/span><strong>Tip #6: Knowing When To Switch It Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sticking to a <a href=\"https:\/\/betterme.world\/articles\/low-weight-high-reps\/\">routine<\/a> for at least 4 weeks is proven to be an effective way to make changes to your body. But after following a workout for a long period, you may experience general adaptation syndrome.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Council on Exercise defines general adaptation syndrome as \u201cthe body\u2019s inability to adapt to the same training stimulus over time, resulting in a plateau of progress or even a decline in performance.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Basically, when you begin a new program, your body is receptive to the new <a href=\"https:\/\/betterme.world\/articles\/beginner-workout-at-home-without-equipment\/\">stimulus<\/a>. After 4 weeks, it adapts to the stimulus and is able to tolerate it. After 12 weeks, it reaches the exhaustion point (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/4984\/6-signs-it-s-time-to-switch-up-your-workout\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The timeline for reaching the exhaustion point varies from person to person, so it helps to know the signs that it&#8217;s time to make a change:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your progress has plateaued<\/b><span style=\"font-weight: 400;\"> &#8211; not losing weight, getting stronger, or improving fitness? You might be stuck in a rut because your body is used to the routine. It\u2019s time for a change (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8834821\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re losing motivation <\/b><span style=\"font-weight: 400;\">&#8211; finding it hard to get excited about your workout? It might be time to switch up the exercises or format of your routine. However, this sign should be considered alongside the other indicators.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re experiencing more aches and pains<\/b><span style=\"font-weight: 400;\"> &#8211; your body is trying to tell you something! Overuse injuries are common when your body isn\u2019t given enough rest and recovery (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3418132\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Switch up the exercises or take a break for a few days.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Having a tracking system will help you keep an eye on your progress and make sure that when it&#8217;s time for a change, you&#8217;re ready. What should you track?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body fat\/measurements\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise frequency\/intensity\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep and nutrition habits<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By tracking these data points over time, you can quickly identify when it\u2019s time to switch up your routine.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-47397 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620-1024x576.png\" alt=\"6 week workout plan at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tip_7_Work_With_A_Coach\"><\/span><strong>Tip #7: Work With A Coach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re really struggling with creating a workout routine that works for you and helps you achieve your goals, consider working with a coach. Having someone to help you stay accountable, provide feedback on your form and technique, and help devise the right program for you is invaluable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Coaches can also provide you with the motivation and encouragement that\u2019s often needed to keep going. Plus, they understand how to design a program that\u2019s tailored to your specific goals. There are many ways to find a coach, such as asking for recommendations from friends and family or searching online.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before committing to a coach, make sure that you understand the level of expertise they have and that you can trust them to help you achieve your goals.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-many-workouts-per-day\/\"><i>How Many Workouts Per Day Should You Do? Here\u2019s What The Experts Say<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_6-Week_Workout_Routines\"><\/span><strong>Sample 6-Week Workout Routines<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are some sample <a href=\"https:\/\/betterme.world\/articles\/weekly-workout-plan-at-home\/\">workout<\/a> routines that you can use for inspiration. Remember, these are just samples and should be tailored to your specific goals. These are one-week\u2019s worth of exercises that you&#8217;ll perform consistently for 6 weeks.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Week_Bodyweight_Workout_Plan_At_Home\"><\/span><strong>6 Week Bodyweight Workout Plan At Home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Day_1_Lower_Body\"><\/span><strong>Day 1: Lower Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Squats: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Lunges: 3 sets of 10 reps (each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Bridges: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf Raises: 3 sets of 10 reps (each leg)\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_2_Upper_Body\"><\/span><strong>Day 2: Upper Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push Ups: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull Ups: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent Over Rows: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder Presses: 3 sets of 10 reps\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_3_Active_Rest_Cardio\"><\/span><strong>Day 3: Active Rest\/ Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 minutes of light cardio\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_4_Core\"><\/span><strong>Day 4: Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Plank: 3 sets, hold for 1 minute\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Glute Bridges: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Bicycle Crunches: 3 sets of 10 reps (each side)\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Sit Ups: 3 sets of 10 reps\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_5_Lower_Body\"><\/span><strong>Day 5: Lower Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Squats: 3 sets of 10 reps\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Lunges: 3 sets of 10 reps (each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Glute Bridges: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Calf Raises: 3 sets of 10 reps (each leg)\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_6_Upper_Body\"><\/span><strong>Day 6: Upper Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Push Ups: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Pull Ups: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Bent Over Rows: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Shoulder Presses: 3 sets of 10 reps\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_7_Rest\"><\/span><strong>Day 7: Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! Start <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\">transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-47370 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-1024x576.png\" alt=\"6 week workout plan at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Week_Dumbbell_Workout_Plan\"><\/span><strong>6 Week Dumbbell Workout Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Day_1_Lower_Body-2\"><\/span><strong>Day 1: Lower Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Squats: 3 sets of 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Lunges: 3 sets of 10 reps (per leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Glute Bridges: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Step Ups: 3 sets of 10 reps (per leg)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_2_Upper_Body-2\"><\/span><strong>Day 2: Upper Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Chest Press: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent Over Rows: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep Curls: 3 sets of 10 reps (per arm)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead Press: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep Extensions: 3 sets of 10 reps<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_3_Core\"><\/span><strong>Day 3: Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank Hold: 3 sets of 30 seconds hold\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit Ups: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian Twists: 3 sets of 10 reps (per side)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle Crunches: 3 sets of 10 reps (per side)\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_4_Rest\"><\/span><strong>Day 4: Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Day_5_Lower_Body-2\"><\/span><strong>Day 5: Lower Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Kickbacks: 3 sets of 10 reps (per leg)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf Raises: 3 sets of 10 reps (per leg)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse Lunges: 3 sets of 10 reps (per leg)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_6_Upper_Body-2\"><\/span><strong>Day 6: Upper Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upright Rows: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest Fly: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder Shrugs: 3 sets of 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer Curls: 3 sets of 10 reps (per arm)\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_7_Rest-2\"><\/span><strong>Day 7: Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 6 week at home workout plan is a great way to get in shape and build strength. Design your own using the tips and sample plan provided above, and you&#8217;ll be on your way to feeling fitter and stronger in no time. Make sure to take regular rest days for recovery, and to properly warm up before each workout.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Simple_Tips_For_Maximizing_Results\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>One underrated quality of an active lifestyle that guarantees success, is sustainability. No matter what your goal is, if you cannot sustain the necessary activity, you will not reach it. When you can&#8217;t go to the gym or other facilities, you must still find ways to maximize the results of your workout plan at home.\u00a0Home [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":50405,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[125],"class_list":["post-50404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Simple Tips For Maximizing Results With A 6-Week Workout Plan At Home - BetterMe<\/title>\n<meta name=\"description\" content=\"Need to create a \u26056 WEEK AT HOME WORKOUT PLAN? \u27a4 Use this article to find tips for designing your own, plus a sample workout plan for lower and upper body exercises.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Simple Tips For Maximizing Results With A 6-Week Workout Plan At Home\" \/>\n<meta property=\"og:description\" content=\"Need to create a \u26056 WEEK AT HOME WORKOUT PLAN? \u27a4 Use this article to find tips for designing your own, plus a sample workout plan for lower and upper body exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_1044202465-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83\"},\"headline\":\"7 Simple Tips For Maximizing Results With A 6-Week Workout Plan At Home\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/\"},\"wordCount\":2448,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-workout-plan-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_1044202465-scaled.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">One underrated quality of an active lifestyle that guarantees success, is sustainability. No matter what your goal is, if you cannot sustain the necessary activity, you will not reach it. When you can't go to the gym or other facilities, you must still find ways to maximize the results of your workout plan at home.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Home workouts have several advantages over gym workouts - they are more convenient, cost-effective, and can fit into tight schedules. However,\u00a0 without the guidance of a personal trainer, it can be difficult to achieve your fitness goals. It's even more difficult to stay motivated and consistent with your exercise routine.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">To help you get the most out of your at-home workout, we've compiled 7 helpful tips. From workout choice and length to equipment and tracking, here are 7 simple tips for maximizing results with a 6-week workout plan at home.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why 6 Weeks?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The number 6 isn't just a random number; it's the perfect time frame to make a change. The American Council on Exercise (ACE) estimates that it takes at least 4 weeks and at most 16 weeks for the human body to adjust and make significant changes to <a href=\\\"https:\/\/betterme.world\/articles\/hiit-jump-rope-workout\/\\\">exercise routines<\/a> (<\/span><a href=\\\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/4984\/6-signs-it-s-time-to-switch-up-your-workout\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Six weeks is the sweet spot - long enough you can get results but short enough that it doesn't become overly difficult or boring.You're probably wondering, what happens after 6 weeks? If you still want to continue your progress and achieve more, then it will be time to switch things up. 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From workout choice and length to equipment and tracking, here are 7 simple tips for maximizing results with a 6-week workout plan at home.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Why 6 Weeks?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The number 6 isn't just a random number; it's the perfect time frame to make a change. The American Council on Exercise (ACE) estimates that it takes at least 4 weeks and at most 16 weeks for the human body to adjust and make significant changes to <a href=\"https:\/\/betterme.world\/articles\/hiit-jump-rope-workout\/\">exercise routines<\/a> (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/4984\/6-signs-it-s-time-to-switch-up-your-workout\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Six weeks is the sweet spot - long enough you can get results but short enough that it doesn't become overly difficult or boring.You're probably wondering, what happens after 6 weeks? If you still want to continue your progress and achieve more, then it will be time to switch things up. 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