A Couple Cooks
28 Day Home Workout Plan
Looking for easy exercises at home? This 28 day Home Workout Plan helps you get fit with cardio, chest, arm, leg and abs workouts at home!
In a busy world, how do you balance healthy eating and working out? Many of you have asked us that question! Alex and I have a busy life with work and family, but we’ve found a system that works for us. Here’s our secret: doing easy exercises at home! Because we have so much going on, we haven’t found a good way to fit going to a gym into our schedule. But 25 minutes of easy exercises without leaving the house? Sign us up! Here is our 28 Day Home Workout Plan that includes abs, chest, cardio, arm, and leg workouts at home. And we’ve got a Home Workout Plan Spreadsheet download to keep you on track (it’s been the only way we’ve stayed motivated!). Keep reading for more.
Related: Try our 28 Day Healthy Meal Plan, 28 Day Vegetarian Meal Plan, or 28 Day Vegan Meal Plan!
Before you startImportant: if you’re trying to lose weight, remember that eating healthy food is the most important for your body weight! In our podcast The best way to lose weight, we learned from a doctor and workout specialist that 80 to 90% of your body weight is due to the food you eat.
Does that mean you shouldn’t work out? Absolutely not! Physical fitness is an important part of keeping your body healthy for the long term. Cardio workouts and strength training are important for building muscles and overall fitness. Our Home Workout Plan a great starting point for building fitness into your everyday routine. But if you’re looking to lose weight, make sure to focus on food as your number 1 priority. Check out our 28 day meal plans as a good starting point.
Overview: our Home Workout PlanFor our Home Workout Plan, we try to incorporate the recommended 150 minutes of exercise a week (here’s the Mayo Clinic’s recommendation). Here’s what that looks like on a daily basis:
Cardio workout 3x per weekStrength training 4x per weekWalks as much as possible!Below we have a links to all of our workouts and a download of our Home Workout Plan Spreadsheet so that you can plug in all of your workouts! Keep reading for the Workout Plan Spreadsheet.
Here is the magic that we’ve found helps us stay motivated: our Home Workout Plan Spreadsheet! The spreadsheet is how we keep track of what workouts we’ve done on a weekly basis. The spreadsheet method is exactly what we’ve done with our 28 day meal plans! You simply use the spreadsheet to copy in links to the exercises you’re planning for the day or week. We’ve found that it keeps us accountable: we like filling in the “Yes” bubble on the “Did you exercise?” question. Funny enough, it works! It’s also helpful to have a workout buddy: Alex and I do all these exercises together! We do it in our shared living room / toy room and let our 2 year old run around and play slash exercise with us.
**Here’s the download: our 28 Day Home Workout Plan Spreadsheet!
Here are some tips about how to use this Home Workout Plan Spreadsheet:
Open the Spreadsheet and review the example of how to fill it out. All of the links to workouts are on YouTube, and are listed below! They are all 10 minutes or less and about medium level difficulty.Pick the exercises you’d like to do for the day or week, and copy them into the spreadsheet. Some of the exercises use weights: I do 5 to 8s and Alex uses 10s. But there are plenty of exercises without weights! See the equipment section below. If we like a workout, we shade it green in the spreadsheet so we remember. If not, we shade it yellow (we keep the yellow ones in just so we know which we didn’t love!). You can always find new YouTube workouts and copy those in too! Below are ones we’ve tried and liked in each category: abs, chest, arms, legs, total body, cardio, and stretches. Abs workout at homeHere are our favorite exercises for an abs workout at home. These are some of our favorite workouts, and we were able to start seeing results in just a few weeks! We try to do abs workouts around 5x per week.
Ab Challenge – 10 Minute Home Workout | Rebecca LouiseAdvanced Pilates Abs Workout – Waist Trim | Rebecca Louise8 Minute Abs | Core Toning Workout | K’s Perfect Fitness5 Minute Abs for a Strong & Sculpted Core | K’s Perfect Fitness7 Minute Pilates Bootcamp for a Strong Core | K’s Perfect Fitness8 Minute Abs Workout | K’s Perfect FitnessChest workout at home
Here are our favorite exercises for a back and chest workout at home. We’ve found these really help improve your posture after spending hours at the computer.
6 Exercises to Help Improve your Posture | K’s Perfect FitnessBingo Wings, Back & Chest | Rebecca Louise8 Minute Upper Body Workout: Chest, Back & Arms | K’s Perfect Fitness3 Minute Plank Challenge | K’s Perfect FitnessPlank Challenge | Rebecca LouiseUltimate Back Workout: 5 Moves to Your Fittest Upper Body | BlogilatesArm workouts at homeHere are our favorite exercises for a arm workouts at home.
How To Lose Arm Fat | Rebecca LouiseBack, Chest, & Shoulders Workout – Ultimate Upper Body | Rebecca LouiseHow To Tone Up Your Arms in 5 Minutes | K’s Perfect FitnessIntense Arm Workout – Lose Upper Body Fat | Rebecca LouiseArm Workout, No Weights! – Upper Body Tone | Rebecca LouiseComplete Arms Workout (At Home No Equipment Exercise Routine for your Arms) | BlogilatesLeg workouts at home
Total body workouts at home
Here are our favorite exercises for glute and leg workouts at home.
Lift and Tone Your Butt | Rebecca Louise200 Squat Challenge | Kelsey LeeSlim Legs & Lifted Glutes Workout | K’s Perfect FitnessSlim & Sculpted Legs in Just 6 Minutes a Day | K’s Perfect FitnessInner Thigh & Glute Workout – Tone Legs and Butt| Rebecca LouiseLegs Focus: 6-Week Body Toning Bootcamp #4 | BlogilatesHere are our favorite exercises for a total body workout at home. We try to mix these in with the other targeted exercises for some variety!
7 Minute Total Body Dumbbell Workout | K’s Perfect Fitness6 Minute Total Body Toning Workout | K’s Perfect FitnessYogalates | Yoga and Pilates Fusion | K’s Perfect Fitness7 Minute Total Body Dumbbell Workout | K’s Perfect FitnessTotal Body Pilates Workout | BlogilatesFull Body Workout: 10 Minute Total Tone | Rebecca LouiseCardio workout at homeHere are our favorite exercises for a cardio workout at home. Typically we use our exercise bike! But here are a few that don’t use equipment too.
Exercise bike Jogging or elliptical (if you happen to have one) 30-Minute No-Equipment Cardio and Strength-Conditioning Workout | Popsugar FitnessThe Scientific 7 Minute Workout: HIIT | K’s Perfect FitnessSilent Death Cardio – Apartment friendly workout to lean down | Blogilates5 Minute Fat Attack | BlogilatesStretches at homeHere are our favorite stretches to do at home, either in the morning or after workouts! We love doing the 5 minute energizing morning stretch: it helps our posture and gives us more energy to start the day. You could also do some of these yoga workouts to stretch after your strength training.
5 Minute Energizing Morning Stretch | K’s Perfect Fitness ** this is the one we love for mornings Total Body Stretch (At Home Exercise Routine to Improve Flexibility) | Blogilates7 Minute Evening Stretch and Flow for a Peaceful Sleep | K’s Perfect FitnessCool Down | Rebecca Louise7-Minute Yoga Boost – Yoga With Adriene6-Minute Post-Workout Yoga – Yoga With AdrieneEquipment for this Home Workout Plan (optional)
First of all: you actually don’t need any equipment for this Home Workout Plan! Plenty of the exercises above simply use your body weight. And you can do walking and running outside as weather allows. However, a few of the workouts below call for weights and they’re fairly inexpensive to buy! Also, we had room for an exercise bike in our home and it’s been a great investment, especially when we don’t feel like heading outside in the winter. Here’s the equipment we use for our home workout plan:
Weights: Here are the dumbbells we use. I use only the 5’s or 8’s for the workouts above; Alex usually uses the 10’s. So you definitely don’t need all of these: select a few that you think you’d need: 3 Pound Dumbbells5 Pound Dumbbells8 Pound Dumbbells10 Pound Dumbbells15 Pound DumbbellsMulti-use weights: if you’re someone who wants to get super buff, these multi-use weights are nice! Alex uses them for lifting, but not for the workouts below. Exercise Mat: Here’s the exercise mats we use. Exercise Bike: Here’s the exercise bike we use. You definitely don’t need to buy an exercise bike, but if you’re looking for one and have space in your house, we really like this one. It’s manually controlled, basic, and easy to maintain. We keep it on our third floor, which is a multi-use living room, play room and exercise space. What do you think?
Was this 28 Day Home Workout Plan helpful? We’d love to know what you think in the comments below, or if you have any questions!
A Couple Cooks - Healthy, Whole Food, Vegetarian Recipes
Quick Coconut Lentil Curry
This coconut lentil curry has it all: it’s a fast and easy dinner idea that’s healthy and full of flavor. Perfect for weeknights!
Alex and I have been working on our repertoire of fast and easy dinner ideas for years. It’s a constant challenge, trying to figure out those standbys that are quick, healthy, and delicious at the same time! This coconut lentil curry comes from an idea I had one night trying to determine what to do with some kale from the garden. I ad-libbed with some lentils and a can of coconut milk we had on-hand, threw in some curry paste, and voila! It turned out so tasty that we decided to share it here. Keep reading for this coconut lentil curry recipe.
This coconut lentil curry is a quick way to get to something on the table that tastes like it’s been cooking all evening! This is not an authentic Indian or Thai curry, just a coconut lentil curry inspired dish that’s a fast dinner idea. It has a fairly short ingredient list, so it’s feasible to make on a weeknight. The base of the curry is simple: just lentils, coconut milk, Thai curry paste, and tomato paste. It’s also a great way to eat your dark leafy greens! You can throw in handfuls of any of your favorite greens. The easiest is throwing in handfuls of baby spinach that’s prewashed and boxed: or you can also add chopped kale or Swiss chard. When we talk to people about delicious ways to eat leafy greens, a curry is one of our top recs because the greens pick up all flavor of the lentil curry!
Related: 10 Delicious Ways to Eat Leafy Greens
The secret to this coconut lentil curry is using Thai red curry paste. Thai curry paste has beautifully fresh flavors: garlic, lemongrass, and ginger. Grab a jar from the store in the international aisle, and it keeps for months in the refrigerator. Some Thai curry pastes are spicy and some don’t have too much heat. Our favorite brand of Thai curry paste is Thai Kitchen, and it doesn’t add much heat to the overall dish. If you can’t find it at your local grocery, here’s a link to Thai Kitchen red curry paste on Amazon.
Have you tried our coconut lentil curry? What are your favorite weeknight dinner recipes? Let us know in the comments below.
Outside of this coconut lentil curry recipe, here are some other favorite healthy dinner ideas (all vegan / plant based recipes!):
Cauliflower and Tomato Coconut CurryInstant Pot Thai Sweet Potatoes with Peanut Drizzle“Can’t Believe It’s Vegan” Spaghetti & MeatballsThai Salad with Peanut SauceStress Reducing Avocado and Quinoa BowlMoroccan Cauliflower SoupBroccoli and Turmeric Yellow Rice BowlsOur Best Vegan PizzaLooking for more fast and easy dinner recipes?And, here a few more of our favorite fast and easy dinner recipes:
5 Minute Romesco Gnocchi SauceVegan Italian Pasta SaladPenne with Pumpkin Pasta SauceChickpea Couscous Bowls with Tahini SauceTropical Mango Bowls with Citrus DrizzleVegan Banh Mi SandwichTex Mex Migas RecipeAvocado Black Bean Vegetarian QuesadillaThai Curry Pizza with Naan BreadAll Easy Dinner Ideas!This recipe is…This coconut lentil curry recipe is vegetarian, gluten-free, vegan, plant-based, and dairy-free.
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Coconut Lentil Curry with Greens
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(3 votes, average: 5.00 out of 1)
Author: 
Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes 
Yield: 4 
Category: Main Dish 
Method: Stovetop 
Cuisine: Thai Inspired
Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Yield: 4 Category: Main Dish Method: Stovetop Cuisine: Thai Inspired
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Pin RecipeDescription
This Coconut Lentil Curry is a 30 minute easy dinner idea that’s healthy and full of flavor; it’s a plant based recipe flavored with Thai curry paste.
Ingredients 2 cups uncooked white or brown basmati rice, to serve 2 cups brown or green lentils 8 cups chopped leafy greens: spinach, kale, or chard 1 tablespoon olive oil 15-ounce can coconut milk 3 tablespoons Thai red curry paste 2 tablespoons tomato paste 1 teaspoon kosher salt Fresh ground black pepper
Instructions Cook the rice according to the package instructions. Place the lentils in a saucepan with 6 cups warm water. Bring to a low boil, then boil for about 20 minutes until tender (taste to assess doneness). Drain, then add a few pinches of salt. Meanwhile, wash the greens, remove the stems and chop the leaves. (If using prewashed baby spinach, you can skip this step.) In your largest skillet, heat the olive oil over medium high heat. Add the greens and sauté for several minutes until tender and bright green. When the lentils are done, add them to the skillet with the greens. Over medium high heat, stir in the coconut milk, Thai red curry paste, tomato paste, kosher salt, and fresh ground black pepper. Cook for a few minutes until heated through and the sauce is thickened. Taste and add a few pinches of salt if desired. Serve with rice.
Keywords: Coconut Lentil Curry, Lentil Curry, Vegan, Vegetarian, Gluten Free, Healthy Dinner Ideas, Healthy Dinner Recipe,
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from Merah Hati Cintaku http://bit.ly/2SMkcFV
via merahhaticintaku.blogspot.my
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