Free Fitness Routines for men


Below you will find some customized fitness routines we have created using JEFIT website. The first routine is intended for fast weight loss (best and fastest results in combination with the right daily calorie intake - see start for free now) and the second for keeping the right fit body and weight over time (maintenance routine). Alternatively you can sign up for some of our personalized programs in order to meet your exact fitness or weight loss goals. 



Alternatively, you can follow or even create your own routines using other websites or phone apps such as NOON (for both workout and eating habits) or more workout/sport specific such as ENDOMONDO or JEFIT. There are many other available website and apps both paid or for free you can also use if you prefer. 

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This simple routine will help you to lose weight and starting to make you fit

Abs routine
Working out your abs

Timer, resting time between sets.

Reps, repetitions. Sets, number of sets.

Chest and triceps routine
Working out your chest and triceps


The total routine time should take you about 30-40 mins to complete. You should be able to increase the number of repetitions or sets as you notice progress on your fitness. We recommend to follow this routine at least 3 times a week though the more you do (perfect if every day), the faster your results ;-)

walking/running routine
Walking or running

Either walking or running

Alternatively or complementary to our food intake tips (see start for free now) and fitness routines we recommend at least 30 mins of cardio work out every day, either walking or running, the faster the better. For lazy runners, a simple 30mins walk (3-4kms) in a daily basis is perfectly indicated for fast results.

This simple routine will keep you fit (Maintenance routine)

abs workout
7 mins abs

Oblique crunches, 20repetitions each side

push ups workout
3 mins push ups

50 narrow-arms push ups, 50 widely open arms

The total routine time should take you about 10 mins to complete, only 1 set each exercise, no rest. You should be able to increase the number of repetitions as you notice progress on your fitness. Since this can be considered as a "mininum workout" we recommend you to follow this routine 7 days a week. Also read our "minimum workout" blog

walking/running routine
Walking or running

Either walking or running

Plus in addition to the 10 mins calisthenic routine above we recommend at least 20-30 mins of cardio work out every day, either walking or running, the faster the better. 

Visit our blog for more fitness tips

Alternatively Virtual Personal Trainer can design more specific personalized programs in order to meet your exact fitness or weight loss goals. 

Do you want to be part of an experimental health program? tell us your experience with our free fitness routines

 

We encourage you to test what has been discussed on this blog by yourself and let us know about your experience, your progress and achievements in the comments section belowThe results of these experimental program will be presented at international conferences and hopefully published in high impact medical and scientist journals. Your involvement and interaction as well as your contribution is important for us since the information and voluntary donations you provide will be further used for adapting, modifying and improving our programs.

 

Important notice 

Virtual Personal Trainer approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.


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