Home workout routine

I would suggest lifting at least 2x per week. Once is just not enough to make progress. But you need to increase in small steps. So, I would add in one day of strength without adding any cardio, for 1-2 weeks. (So maybe lift day 5 and make it a 5 day cycle) Then, if you feel you need more cardio, add 5-10 min per cardio workout.
You also need to slowly increase the weights each week. Rest and repeat.

How are you running if you are locked into your home?

Treadmill?

You might not want to put together your own routine. Following a structured lifting program is beneficial. What does your lifting routine look like? It's hard to say which schedule will work best without knowing what your program involves and how long you have been doing these exercises.

Deleted. I'll be back later😁

clafairy1984 wrote: »

Yes I'm in the UK where I have been running in the fields behind my house where I rarely see another person in the distance let alone near by.

Would it be better to alternate weights and cardio on a 7 day cycle?
Eg

Run
Weights
Boxing
Weights
Run
Weights
Rest on day 7

Or

Run
Weights
Boxing
Weights
Rest on day 5 then repeat as above

I'm used to just going to the gym and doing classes or having a PT so not sure how to put together my own routine.

Some of this is (nearly) unanswerable by strangers, IMO.

For any routine you're considering:

* Would this routine cause persistent exhaustion and fatigue, for you personally? If so, it's not a good routine.** (It might still be a routine you could gradually work up to.)

* Would this routine fit into your life with good life balance? ("Good life balance" means enough time and energy for your family, job, chores, important non-exercise hobbies, etc.).

* Would you enjoy this routine, at least enough that you'll actively want to do it most of the time, and not instead be latching onto any excuse to put it off or skip?

Moosie is right about having a good, well-designed progressive strength program ****, and it is good to consider how the body stresses of that program interplay with your other activities, so that - generally speaking, so oversimplifying - you get two sleeps worth of adequate recovery between working the same muscle groups hard. (For example, I consider my rowing schedule when I think about my strength schedule, because, for my own individual body, I can overuse certain leg-push and upper-body-pull groups if I don't).

To really give you a nuanced answer, we'd need to know your current fitness levels in all relevant domains, the nature of the boxing workout, etc. But those are things you can figure out yourself, with a little experimentation and attentive monitoring of how you feel.

If you have a heart rate monitor or fitness tracker, you can use that on the cardio side of things as an input, too: This is oversimpified, but in general, you should see your heart rate slowly get lower for the same exercise duration/intensity, over a period of weeks plus; you may see your resting heart rate slowly decline; and you should see your heart rate recovery (how fast your rate drops after you finish exercise) improve. If those start moving in the wrong direction - again, oversimplifying - it can be a sign of overdoing (could be something else, too, so consider it in light of things like sleep quality, stress, weather, hydration, etc. - HR is just one input).

You can also keep reading and learning about planning and managing your exercise routine, to take on board ideas that will help you evaluate and adjust your own program. You don't have to switch things up with each thing you read, you can accumulate knowledge/evidence and compare it with your personal experience. It'll be OK.

** A good routine is a little bit challenging, maybe leaves you with a bit of a "whew" feeling right afterward for a few minutes, but otherwise leaves you feeling strong and energetic for the rest of your day (and subsequent days). From strength routines, you may have DOMS (delayed onset muscle soreness) at first - though that's not a measure of effectivenss - but you shouldn't have hindering soreness after the first couple of weeks. Excessive exercise (duration, intensity, frequency, load) causes fatigue that can reduce daily life calorie expenditures (resting more, perhaps in subtle ways), so be counterproductive to your goals. Over time, a routine that was once challenging tends to become easy. As that happens, you can increase duration, frequency, intensity or load (or choose a new, harder type of exercise) to keep a little bit of challenge continuously - without forgetting those life balance and enjoyment dimensions!

**** http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Best wishes!