Can someone help me plan some daily exercises?

[olivecapes]

I'm looking for some short exercises to do daily to help sculpt my body a bit. I was thinking arm weights (I've got these), squats and planking. But not sure how many of each one to do and wondered if anyone had a relatively short, maybe 10-15 mins "programme" they recommend?

I do cardio and other weight training outside the house, just looking to embed some good habits in the day at home that won't feel too cumbersome but will hopefully build up some benefits over time.

A friend of mine swears by Caroline Girvan. I'm sure if you look her up there will be YouTube workouts/recommendations.

If you weight train and do cardio outside the home reasonably frequently/regularly, I would be cautious - short sessions may just make you tired/slow recovery from your main sessions. If possible, I'd use the time to get stuff done at home so you can optimise your main sessions.

I weight train regularly and 15 mins at home would do nothing for my triceps say. Much better to rest them and programme properly for the gym.

Core is an exception as they are smaller muscles, recover faster, and little and often is good IMO and IME.

@MsMartini tbh I probably made it sound like I do more than I really do. I try to get to the gym twice a week and do the rowing machine, and then about 30 mins of weights so nothing particularly religious so probably OTT to say I weight train. And for cardio I play a sport twice a week.

I guess because I don't do as much weight training as I'd like I wondered if the daily spurts would help, I'm not looking to get massively into it, just mindful of the emphasis people put on it these days as we age and the fact I could do with toning up a bit (and to get stronger for my sport) so wondered if a little and often approach could help.

Google 7 minute workout. It's body weight based, easy to start with and you can see progress quickly.

Start doing that everyday for a month or so and then progress to weights

Right in that case I would skip the rowing machine and aim for three strength gym visits following proper programme and progressive overload using low reps high (for you) weights. And then do cardio at home - lots of fun things - or running or outdoor bootcamp or whatever suits you.

if you’ve got access to a gym it really is worth using it for the weights IMO.

@MsMartini how long does a weight training session at the gym take? I'm usually only there for 30 mins, I did a plan with an instructor which has 3 x 10/12 reps and I just go around the machines I can access that day (busy etc) is that long enough?

Have you ever done yoga?? The Sun salutation sequence is excellent for all over toning / strength and flexibility and you can do as many as you want to fill whatever time slot you have.

I would turn your rowing machine time over to weights so you have more like 45 mins to an hour to allow for warm up. and programme it so it balances out. not just random machines that are free (eg if whole body do two push, two pull, two legs plus core and make sure you work all major muscle groups on a week. Or split the groups over the week). I’m on phone but other threads here have good links and advice, or sites like nerd fitness are good.

Three by ten reps is decent starting point. As you lift heavier you will probably shift to lower reps/longer rests.

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