Workouts
1. The Importance of Setting Goals: Weight Loss, Muscle Building, or
Cardiovascular Health.
Starting a home workout without a clear goal is like setting off a road trip without a destination. For Ex. a person
with a plan to grow muscles is doing cardio. A marathon runner doing heavy lifting.
2. The Principle of Specificity:
Your training should align with your goals so that progress can be seen.
3. Basic Equipment Needed for Home Workouts

Dumbells.

Resistance Bands.

Yoga Mat.
4. Consistency & Commitment
More isn't always better; consistency beats intensity in the long run.
Designing Workouts for Muscle
Building
1. Resistance Training Fundamentals
• Types of resistance: free weights, resistance bands, body weight.
• Basic exercises to cover major muscle groups.
2. Progressive Overload: The Key to Gains
• What is progressive overload?
• The role of increasing weight, reps, or sets.
• The balance between overload and form.
3. Importance of Rest and Recovery
• Why muscles grow during rest, not during workouts.
• The role of sleep and nutrition.
• Active vs. passive recovery days.
4. Muscle-Building Splits
• How many days can one workout.
• Importance of targeting different muscle groups.
Designing Workouts for Weight
Loss
1. Strength Training:
Strength training for muscle retention and boosting metabolism
2. Cardio
Cardio for calorie-burning and endurance.
3. Cardio vs. Strength Training: What's Better?
Be a weight-loss superhero with the power of both worlds.
4. HIIT Workouts for burning more calories in less time.
• Why it's effective for calorie burning
• Time efficiency
5. Nutritional Guidelines for Weight Loss
• Importance of calorie control and food quality
• Hidden calories in "healthy" foods
Designing Workouts for Cardiovascular
1. What is Cardiovascular Health?
Health
• Importance of a healthy heart and circulatory system
• How exercise improves cardiovascular function
• The risks of neglecting cardiovascular health
2. Types of Cardio Workouts: LISS vs. HIIT
• What is LISS (Low-Intensity Steady State).
• What is HIIT and its benefits for heart health
3. The Role of Diet and Lifestyle
• Impact of diet on heart health
• The role of other lifestyle factors like smoking and stress