A D.I.Y. Workout Plan for Every Lifestyle

Scripted’s talented community of freelance writers have a variety of expertise and specialties. While many of our customers hire writers to execute their content marketing strategy, our writers deliver high-quality content in many formats. You can find content writers, blog writers, ghostwriters, and SEO writers all with experience in your niche.

The following is a an example of a Healthcare and Sciences blog post:


Why pay expensive gym fees to get fit? Learn how to create a low-cost DIY workout plan that really works.

How amazing would it be if there were a place to get fit and meet every workout goal without paying gym fees or investing in expensive equipment? There is — it's your home.

Sample Cardiovascular Workouts

Let's start with what it takes to establish and maintain basic cardiovascular fitness: 150 minutes of moderate cardio each week or, for the truly time-crunched, 75 minutes of vigorous cardio. Here are three sample workouts to fit a variety of lifestyles: - The Busy Executive: Every weekday before work do a quick 5- or 10-minute warm-up, followed by a vigorous 15-minute jog. - The Industrious Student: Bike or walk to school, work and nearby errands — go fast enough to work up a sweat and a little out of breath. Not only does this add up to a great cardiovascular workout by the time the week is out, it also saves a ton on gas money. - The Weekend Warrior:  Try one or two long weekend workouts with a favorite hobby, whether it's hiking, bicycling, swimming, or organized games like hockey and soccer. Wondering which activities count for cardio? Anything that gets large muscle groups moving rhythmically for at least 10 minutes fits into the cardio category; think swimming, walking, inline skating, a fast-paced game of Ultimate Frisbee and so on.

Don't Forget the Weight Training

Plan on working every major muscle group at least twice a week. The three most affordable — and effective — options for home strength-training gear are: Bodyweight resistance (requires only a pull-up bar), elastic resistance bands and dumbbells. For a complete full-body workout do two sets of 8 to 12 repetitions of each of the following exercises, twice a week — schedule at least one full day of rest time between the workouts. - Bodyweight only: Push-ups, pull-ups, squats, lunges, calf raises and planks. - Elastic resistance bands: Chest press, narrow row, squats, leg curls, calf raises, triceps extension, biceps curls and resisted crunches. - Dumbbells: Chest press, dumbbell row, squats, lunges, calf raises, overhead press and dumbbell pullover.

Beating the Plateau

Here are some extra tips to make sure this DIY workout plan leads straight to successful fitness goals: - Regular workouts build fitness. Don't be afraid to ratchet up the intensity as those challenging workouts start to feel easy. - Stuck at a plateau?  Switch things up by adding more workouts, upping the intensity or changing activities. - Take at least one rest day.  This gives muscles time to rebuild themselves, and reduces the risk of overtraining.

It's Really That Simple

All of these principles can be applied in the gym, too. But ultimately, it's not the gym or any other piece of equipment that makes a person fit. It's the willingness to dedicate a little time and a little effort to create a self-sustaining exercise habit.

To Read More About Wellness, See Below:

The Benefits of Interval TrainingWhich Kids’ Sports Have the Highest Concussion Risk?Keto vs. Paleo Diets: What’s the Difference?Image: SuperFantastic via Flickr.


Lisa M.

Lisa M.

Anchorage, Alaska, United States

Lisa is an award-winning outdoors, travel and profile writer based in Alaska. She's the author of three books and has been published extensively in magazines, newspapers and online.

Jobs Completed 373 Customer Ratings 43 Job Success 370/373 (99%)

Other content marketing examples from Lisa M.

The Bare Minimum Cardiovascular Workout Plan

You don't have to be a gym nut to be healthy. Learn how to sneak "just enough" exercise into your... Read More

Similar content marketing examples from other writers

Diet Soda vs. Regular Soda: Which is Really the Better Option?

There are hardcore proponents for both sides of the age old debate between diet and regular soda.... Read More

Forget “Superfoods”—Focus on REAL Food

The current focus on so-called “superfoods” gives us a false sense of nutritional security. It su... Read More

Healthy Sugars and Fats for Your Diet Plan

Cutting out sugars and fats may seem like the easiest way to shed those unwanted pounds, but elim... Read More

Top Gluten Free Conferences and Events

Living with gluten sensitivities, celiac, and other food sensitivities can be challenging. By som... Read More

Gender Differences In Loneliness And How To Fight It During The Holidays

“Loneliness and the feeling of being unwanted is the most terrible poverty”, said Mother Theresa.... Read More

New Year's Resolutions for the Family Caregiver

January is a time of fresh starts and new beginnings, but after coping for years with mental illn... Read More