If you have time to exercise but don’t want to go to the gym or the park, your living room is the option. You can choose when you want to work out, according to your time and needs, and you pay nothing.
All you need is a good beginner’s workout plan that allows you to progress step by step. You also need to see results and resist the urge to quit.
Your training program should be simple, with few exercises and no weight at first. Not only because you are a beginner, but also because you need to condition your body to the activity.
No more excuses! Start training at home today with this beginner workout plan
Home Workout Plan for Beginners
This routine is designed to be done three times a week. The ideal is to rest one day between sessions, so it is recommended to do it on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.
It is important to end the session with 15 or 20 minutes of cardiovascular exercises. This without forgetting to stretch and warm up before and after to avoid injuries and sore muscles. There are three sets of six repetitions for each exercise.
WEEK 1
- DAY 1 – 40 Jumping Jacks, 10 Push Ups, 30 Squats, 30 Crunches
- DAY 2 – 40 High Kees, 30 sec Plank, 30 Lunges, 10 Push Ups
- DAY 3 – 40 Jumping Jacks, 15 Push Ups, 30 Squats, 30 Crunches
- DAY 4 – 40 High Kees, 30 sec Plank, 30 Lunges, 15 Push Ups
- DAY 5 – 20 Burpees, 20 Squats, 35 Crunches, 30 Plank Jacks
- DAY 6 – 5 minutes Jog, 10 minutes Stretch
- DAY 7 – Reset
WEEK 2
- DAY 1 – 45 Jumping Jacks, 15 Push Ups, 35 Squats, 35 Crunches
- DAY 2 – 45 High Kees, 35 sec Plank, 35 Lunges, 15 Push Ups
- DAY 3 – 45 Jumping Jacks, 15 Push Ups, 35 Squats, 35 Crunches
- DAY 4 – 45 High Kees, 35 sec Plank, 35 Lunges, 15 Push Ups
- DAY 5 – 25 Burpees, 25 Squats, 35 Crunches, 30 Plank Jacks
- DAY 6 – 6 minutes Jog, 10 minutes Stretch
- DAY 7 – Reset
WEEK 3
- DAY 1 – 50 Jumping Jacks, 20 Push Ups, 40 Squats, 40 Crunches
- DAY 2 – 50 High Kees, 40 sec Plank, 40 Lunges, 25 Push Ups
- DAY 3 – 50 Jumping Jacks, 25 Push Ups, 40 Squats, 40 Crunches
- DAY 4 – 50 High Kees, 40 sec Plank, 40 Lunges, 25 Push Ups
- DAY 5 – 25 Burpees, 45 Squats, 45 Crunches, 35 Plank Jacks
- DAY 6 – 7 minutes Jog, 10 minutes Stretch
- DAY 7 – Reset
WEEK 4
- DAY 1 – 55 Jumping Jacks, 30 Push Ups, 45 Squats, 45 Crunches
- DAY 2 – 55 High Kees, 50 sec Plank, 45 Lunges, 30 Push Ups
- DAY 3 – 60 Jumping Jacks, 50 Push Ups, 30 Squats, 50 Crunches
- DAY 4 – 60 High Kees, 50 sec Plank, 50 Lunges, 35 Push Ups
- DAY 5 – 30 Burpees, 55 Squats, 55 Crunches, 40 Plank Jacks
- DAY 6 – 5 minutes Jog, 10 minutes Stretch
- DAY 7 – Reset
Exercise is one of the most important things you can do for your health and well-being. Not only does it help improve your physical strength and stamina, but it can also have a positive effect on your mental health. Exercise can reduce stress levels and improve mood 1 and your sleep 2 . If you are just starting out, you can create a simple beginner’s weekly exercise plan.
A beginner’s workout routine should include exercises tailored to your specific goals. Whether you want to build muscle strength or focus more on cardiovascular and aerobic exercise, an effective exercise routine can provide a balance of activities that will help you reach your fitness goals. Also, be aware of any pre-existing conditions or injuries that may limit certain exercises to create a workout plan tailored to your own needs.
By creating a beginner workout plan that works best for you, you can enjoy the many benefits of staying active and getting the most out of your new fitness routine.
How much exercise should a beginner do?
Exercise is an important part of maintaining good health and staying fit, but it can be daunting for those just starting out to figure out the right beginner’s workout routine. Everyone’s fitness level and goals are different, so there is no one-size-fits-all exercise plan. In general, beginners should aim for at least 30 minutes of moderate exercise a few days a week, gradually building up to an hour. This can include walking, jogging, bicycling, swimming, or any other activity that gets your heart rate up. Your beginner’s exercise routine may also include strength training to build muscle mass.
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