Home workouts: free programs for everyone

home workout Home workouts: free programs for everyone The sleep journey home wourktout

While in quarantine, our daily habits automatically change and we stop going to the majority of the places, like the gym.

However, this does not mean we have to give up our healthy lifestyle, but just adapt to the situation!

If you are a workout fan or now have more time at home to adopt a healthier lifestyle, we will present you some free home workout programs. There are programs for everyone: from beginners who want to lose some weight to those who want to keep their usual shape.

Exercício físico em casa
 home workout Home workouts: free programs for everyone The Sleep Journey home wourkout
Home workout

For beginners

Workout program to burn some calories

If you have decided to take advantage of the quarantine to start having a healthier lifestyle, we suggest a 25 minutes Home workout for 35 days!

This is a home workout with stretching at the beginning (very important, so don’t jump this part) and with many variations of high intensity physical exercise, to help you burn calories and lose weight.

Make the plan proposed in the video and if the quarantine ends in the meantime, do not give up and continue! You will feel the results.

Medium level

Toning workout

If the goal is to tone up and not lose weight, we suggest below some training videos, addressed to different parts of the body.

These videos of intense home workout should be complemented with a good warm-up in the beginning and stretching at the end. To start seeing results, it is important that the exercise is done regularly (at least 3 times a week) and ideally at the same time.

Advanced level

30-minute cardio workout

If you usually go to the gym or practice some sport and this time at home is making you lose your shape and well-being, we suggest a 30-minute cardio workout to do at home and without equipment.

This is an intensive 30-minute home workout that will help you burn calories, clear your mind and maintain your good shape.

For a healthy lifestyle, it is important to complement these home workouts with other practices, so that the results are more effective. Good nutrition and good sleep are very important for your physical and mental health.

If you want some healthy recipes suggestions, read our article here.

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