Build a Personal Workout Plan in 1 simple step

Hello all, how are you doing? Most of the countries are releasing lockdown but it is still a while for the gyms to open so we have some time to ponder over what works for our body. Personal Workout Plan is necessary for everybody who wants to stay fit and in the due course would like to build muscles.

So without much ado, here is how you can build your personal workout plan.

Divide each day of the week for different body parts.

  • Monday – Upper Body
  • Tuesday – Cardio
  • Wednesday – Lower Body
  • Thursday – Cardio
  • Friday – Core Work and Abs
  • Saturday – Cardio
  • Sunday – Active Recovery

Upper Body Workouts:-

Always start a workout with a nice warmup, to increase the heart rate of the body. Warm up can include:

  • Arm rotation, neck rotation, Leg raises Feet rotation.
  • Jumping jacks with hands clapping behind 20 * 2 sets
  • Push-ups ( Knees on the floor) 20*2
  • Tricep dips 20* 2
  • Walking push up 10* 2
  • Plank taps 10*2
  • Burpees 10* 2
Personal Workout Plan

You can choose some of the above workouts and start as your personal workout plan if you haven’t started yet.

Lower Body Workouts

  • A nice warm up with arm rotation,neck rotation,leg raises, feet rotation
  • Jumping jacks, you can progress into jumping jack with squats
  • Normal squats 20* 2
  • Goblet squat 20*2
  • Sumo Squat 20* 2
  • Lunges 20*2
  • side leg raises 20 * 2
  • Front leg raises 20*2
  • Back leg raises 20* 2

You can choose any three workouts and add it to your personal workout plan to start with.

Choosing any cardio is always beneficial. It may include kickboxing, running, jogging, walking at home, dancing, aerobics, zumba anything that you would like.

It is good to prepare your personal workout plan because nobody knows your body better than yourself.

If you want to check out how to lose weight as a beginner check the following article.

Burn 1000 calories with these home workouts


Workouts are one of the best ways out for lockdown. It has been 19 days that I have been following a workout regime which is simply doable at home. We are currently using the #21dayworkoutathome hashtag. 19 days past, my body has adapted to changes and looks, fitter. I would say I used these 21 days at my full potential and worked out every single day. But for those who are up for a little challenge, there are so many workouts on the block which you can use to burn 1000 calories.

What are 1000 calories?

1000 calories are your two meals. If you are consuming 1500-1800 calories everyday based on your goal, 1000 calories would comprise your two meals. It is not always good to burn 1000 calories for a workout because it may exhaust the body, put the body in unnecessary stress. 1000 calorie workouts are good to challenge yourself in case you want to change your workout routine. It would also help you to test your max effort and ability to withstand the same.

What do I eat?

In terms of food, keep it simple and sober. Do not go for any fancy items as the resources in lockdown are super limited. Eat a balanced meal. I would suggest a good pre and post-workout meal for this 1000 calorie workout. Having pre-workout meal and post-workout meal is important to maximize the workout performance.

What online workouts are available?

Bob Harper:

The first and the foremost workout that I feel can burn 1000 calories is Bob Harper's workout

This is a complete workout that would surely burn 1000 calories at a stretch. It looks challenging with all those variations.

Fitness Blender:

The second in the game is Fitness Blender's 1000 calorie workout

It is a comprehensive workout that includes HIIT, Total Body Strength, Cardio Kickboxing, Pilates, and core strength along with warm-up and cool-down sessions.

Joanna Soh

Joanna Soh has a comprehensive 1000 calorie workout. It includes

1) Jumping Jacks 2) Squats 3) Skaters 4) Push-ups 5) Mountain Climbers 6) Plank Jacks 7) Hip Thrust 8) Crunches 9) Flutter Kicks 10) In & Out Squats

4 sets of the above exercises. Also, she says to slowly adapt to the pace of 4 sets from 1 set of exercises performed in a week. I found this is a very measured approach to workouts. Somebody doing only a 200 calorie workout can not climb to 1000 calories in a day.

If you really want to stretch your limit to 1000 calories, I would suggest you do Body combat workout with Les Mills on demand for 1 hour or body pump which is anywhere between 600 - 750 calories. If you want to add up, try and do some cardio with RPM.

Here is some round-up for 1000 calorie workout when in lockdown. What are you planning to work on today?

here are some of our workout posts that you might like to see

How To Plan An Actionable Fitness Goal After Slacking For a Long Time

How To Plan An Actionable Fitness Goal After Slacking For a Long Time

Why Fitness Goals Are Important?

Deciding your fitness goal is very important for the health and fitness journey. Weight loss, Strength, Fat loss, Endurance, Stamina, and a lot more can be your goals.

But how to go about deciding a goal and slowly planning for it is a great challenge as we lead very busy lives with the commute, calls, meetings, discussions, and especially junk.

The Importance of Circadian Clock:

I have written about the circadian clock which our body works on. This circadian clock is a body clock. Our current lifestyle has tampered our body clock in such a way that it leads the body to FAIL. I am no doctor but I know it by experience.

My body started giving me red signals when I had acute IBS. I understood the importance of good food and better exercise only when I faced a serious problem. I never knew how to set up a goal for my body which it will be able to take up.

What Are Different Types Of Fitness Goals?

Here we discuss these different goals which the body can set and also the way to measure them.

Weight loss:

Weight loss is the most common of all and drives the fitness industry. Healthy weight loss for a month can be around 2-3 kgs depending on the workout and food that is being eaten.

Anything beyond it is unhealthy weight loss. A normal weighing scale would help measure it.

Fat Loss:

This is a kind of a tricky thing. Fat loss is something which is the most desired outcome of the workout  The fat loss would not show up on the weighing scale but you can see that your inches are dropping down with a fat loss.

So it is absolutely possible to get lean without losing your weight. Fat Loss Can be monitored with body calipers or fat percentage counting machines.


Strength training results in fat loss. You can gauge your strength using the weights that you can lift easily.

If you are lifting 5 kg dumbbell and after some days you are lifting 10kg without compromising on your form then your strength has definitely increased.


Endurance is the way you push yourself for any cardio or aerobic activity that uses oxygen in the body immediately. Athletes train for endurance while performing sports.

If you plan to be a runner, instead of working on the muscles you should do endurance workouts.


I find flexibility very alluring. Flexibility training helps to reduce injury and improve posture. It also relaxes the mind and body. Yoga is the best way to go about Flexibility training.

My goal is to work on Strength and Endurance so I couple both workouts accordingly.

What is your workout goal?