Introduction
Workout Plan For Beginners - Workout Plan For Beginners Free- Starting a fitness journey can be both exciting especially if you're new to exercise.A well-designed workout plan for beginners is essential to help you build a strong foundation, prevent injuries and achieve the best results.
In this blog, we'll provide you with a week long workout plan and some tips to ensure your success on this fitness journey.
Workout Routines For Beginners At Home
Day 1 - Full-Body Strength Training
Warm-up 5-10 minutes of light cardio e.g., brisk walking, jumping jacks, or marching in place to raise your heart rate and warm up your muscles.Squats 3 sets of 10 reps
Stand with feet shoulder-width apart.
Lower your hips back and down as if sitting in a chair.
Keep your chest up and back straight.
Push through your heels to stand back up.
Push-ups 3 sets of 8-10 reps
Lower your hips back and down as if sitting in a chair.
Keep your chest up and back straight.
Push through your heels to stand back up.
Push-ups 3 sets of 8-10 reps
Start in a plank position with hands placed shoulder-width apart.
Lower your body down by bending your elbows.
Keep your body in a straight line and avoid arching your back.
Push back up to the starting position.
Bent-over Dumbbell Rows 3 sets of 10 reps
Lower your body down by bending your elbows.
Keep your body in a straight line and avoid arching your back.
Push back up to the starting position.
Bent-over Dumbbell Rows 3 sets of 10 reps
Hold a dumbbell in each hand with palms facing your body.
Bend at the hips with a slight bend in your knees.
Keep your back flat and chest up.
Pull the dumbbells up towards your ribcage, squeezing your shoulder blades together.
Lower the dumbbells back down with control.
Plank Hold for 30-60 seconds
Place your forearms on the ground with elbows aligned under your shoulders.
Extend your legs behind you, supporting your body on your toes.
Keep your body in a straight line from head to heels.
Engage your core and hold the position.
Cool-down 5 minutes of stretching
Stretch your hamstrings, quadriceps, chest, and shoulders to reduce muscle tension.
Running or Walking 20-30 minutes
Bend at the hips with a slight bend in your knees.
Keep your back flat and chest up.
Pull the dumbbells up towards your ribcage, squeezing your shoulder blades together.
Lower the dumbbells back down with control.
Plank Hold for 30-60 seconds
Place your forearms on the ground with elbows aligned under your shoulders.
Extend your legs behind you, supporting your body on your toes.
Keep your body in a straight line from head to heels.
Engage your core and hold the position.
Cool-down 5 minutes of stretching
Stretch your hamstrings, quadriceps, chest, and shoulders to reduce muscle tension.
Day 2 - Cardio and Core
Warm-up 5-10 minutes of light cardio jumping rope, jogging in place, or high knees to get your heart rate up.Running or Walking 20-30 minutes
Choose either running or brisk walking based on your fitness level and preference.
Focus on maintaining a steady pace.
Bicycle Crunches 3 sets of 15 reps
Focus on maintaining a steady pace.
Bicycle Crunches 3 sets of 15 reps
Lie on your back with your hands behind your head and knees lifted.
Bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards the knee.
Alternate sides in a pedaling motion.
Russian Twists 3 sets of 12 reps
Bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards the knee.
Alternate sides in a pedaling motion.
Russian Twists 3 sets of 12 reps
Sit on the floor with your knees bent and feet flat on the ground.
Lean back slightly and lift your feet off the floor.
Twist your torso to the right and then to the left, touching the floor beside your hip each time.
Leg Raises 3 sets of 10 reps
Lean back slightly and lift your feet off the floor.
Twist your torso to the right and then to the left, touching the floor beside your hip each time.
Leg Raises 3 sets of 10 reps
Lie on your back with your legs straight.
Lift your legs towards the ceiling, keeping them straight.
Slowly lower them back down without touching the ground.
Cool-down 5 minutes of stretchingStretch your lower back, hips, and hamstrings to improve flexibility and prevent tightness.
to warm up your upper body.
Dumbbell Bench Press 3 sets of 8-10 reps
Lie on a bench with a dumbbell in each hand at chest level.
Press the dumbbells up towards the ceiling and lower them back down with control.
Dumbbell Lateral Raises 3 sets of 12 reps
Lift your legs towards the ceiling, keeping them straight.
Slowly lower them back down without touching the ground.
Cool-down 5 minutes of stretching
Day 3 - Rest Day
Take a day off to allow your body to recover and repair from the previous workouts.Day 4 - Upper Body Focus
Warm-up 5-10 minutes of light cardio e.g., arm circles, shoulder rolls, or jumping jacksto warm up your upper body.
Dumbbell Bench Press 3 sets of 8-10 reps
Lie on a bench with a dumbbell in each hand at chest level.
Press the dumbbells up towards the ceiling and lower them back down with control.
Dumbbell Lateral Raises 3 sets of 12 reps
Stand with feet hip-width apart and a dumbbell in each hand by your sides.
Raise your arms to the sides until they are parallel to the floor.
Lower the dumbbells back down slowly.
Triceps Dips 3 sets of 10 reps
Raise your arms to the sides until they are parallel to the floor.
Lower the dumbbells back down slowly.
Triceps Dips 3 sets of 10 reps
Sit on the edge of a sturdy chair or bench with your hands gripping the edge beside your hips.
Slide your hips off the chair and lower your body down.
Push through your palms to lift yourself back up.
Bicep Curls 3 sets of 12 reps
Slide your hips off the chair and lower your body down.
Push through your palms to lift yourself back up.
Bicep Curls 3 sets of 12 reps
Stand with feet hip-width apart and a dumbbell in each hand, palms facing forward.
Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.
Lower the dumbbells back down in a controlled manner.
Cool-down 5 minutes of stretching
Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.
Lower the dumbbells back down in a controlled manner.
Cool-down 5 minutes of stretching
Stretch your arms, shoulders, and chest to improve flexibility and reduce muscle tightness.
Warm-up 5-10 minutes of light cardio e.g., jumping jacks, high knees, or stair climbing to warm up your lower body.
Cycling 20-30 minutes
Day 5 - Cardio and Lower Body
Warm-up 5-10 minutes of light cardio e.g., jumping jacks, high knees, or stair climbing to warm up your lower body.Cycling 20-30 minutes
Choose either cycling or using an elliptical machine based on your preference.
Maintain a steady pace and focus on engaging your leg muscles.
Lunges 3 sets of 12 reps per leg
Maintain a steady pace and focus on engaging your leg muscles.
Lunges 3 sets of 12 reps per leg
Stand with feet hip-width apart.
Step one foot forward and lower your body down until both knees are bent at a 90-degree angle.
Push through your front heel to return to the starting position.
Repeat on the other leg.
Glute Bridges 3 sets of 12 reps
Step one foot forward and lower your body down until both knees are bent at a 90-degree angle.
Push through your front heel to return to the starting position.
Repeat on the other leg.
Glute Bridges 3 sets of 12 reps
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips towards the ceiling, squeezing your glutes at the top.
Lower your hips back down with control.
Calf Raises 3 sets of 15 reps
Lift your hips towards the ceiling, squeezing your glutes at the top.
Lower your hips back down with control.
Calf Raises 3 sets of 15 reps
Stand with feet hip-width apart.
Lift your heels off the ground and rise up onto your toes.
Lower your heels back down to the starting position.
Cool-down 5 minutes of stretching
Stretch your calves, quadriceps, and hamstrings to improve flexibility and reduce the risk of injury.
Lift your heels off the ground and rise up onto your toes.
Lower your heels back down to the starting position.
Cool-down 5 minutes of stretching
Stretch your calves, quadriceps, and hamstrings to improve flexibility and reduce the risk of injury.
Day 6 - Active Rest
Engage in low-intensity activities such as walking, swimming, or yoga to promote blood flow and aid in recovery without putting excessive strain on your muscles.
Engage in low-intensity activities such as walking, swimming, or yoga to promote blood flow and aid in recovery without putting excessive strain on your muscles.
Day 7 - Rest Day
Take another day off to allow your body to fully recover and prepare for the next week's workouts.
Take another day off to allow your body to fully recover and prepare for the next week's workouts.
Full Body Workout Plan for Beginners
Bodyweight Squats 3 sets of 10 reps
Stand with feet shoulder-width apart.
Lower your hips back and down, as if sitting in a chair.
Keep your chest up and back straight.
Push through your heels to stand back up.
Lower your hips back and down, as if sitting in a chair.
Keep your chest up and back straight.
Push through your heels to stand back up.
Dumbbell Rows 3 sets of 10 reps per arm
Hold a dumbbell in one hand with your palm facing your body.
Bend at the hips with a slight bend in your knees.
Keep your back flat and chest up.
Pull the dumbbell up towards your ribcage, squeezing your shoulder blades together.
Lower the dumbbell back down with control and repeat on the other side.
Bend at the hips with a slight bend in your knees.
Keep your back flat and chest up.
Pull the dumbbell up towards your ribcage, squeezing your shoulder blades together.
Lower the dumbbell back down with control and repeat on the other side.
Sit on a bench with back support and hold a dumbbell in each hand at shoulder height.
Press the dumbbells up towards the ceiling, fully extending your arms.
Lower the dumbbells back down to shoulder height.
Press the dumbbells up towards the ceiling, fully extending your arms.
Lower the dumbbells back down to shoulder height.
Fat Loss Workout Plan for Beginners
Warm-up 5-10 minutes of light cardio e.g., brisk walking, jogging in place, or jumping jacks to elevate your heart rate and warm up your muscles.1. Cardio Exercise (20-30 minutes)
Walk at a fast pace, swinging your arms to increase the intensity.
Use a stationary bike or go for a bike ride outside.
Jumping rope is an excellent way to get your heart rate up.
Put on your favorite music and dance to the beat.
2. Full Body Strength Training
Perform the following circuit with minimal rest between exercises. After completing one circuit, rest for 1-2 minutes, then repeat the circuit 2 more times (3 rounds in total).
Bodyweight Squats 12 reps
Stand with feet shoulder-width apart.
Lower your hips back and down, as if sitting in a chair.
Keep your chest up and back straight.
Push through your heels to stand back up.
Reverse Lunges 10 reps per leg
Walk at a fast pace, swinging your arms to increase the intensity.
Use a stationary bike or go for a bike ride outside.
Jumping rope is an excellent way to get your heart rate up.
Put on your favorite music and dance to the beat.
2. Full Body Strength Training
Perform the following circuit with minimal rest between exercises. After completing one circuit, rest for 1-2 minutes, then repeat the circuit 2 more times (3 rounds in total).
Bodyweight Squats 12 reps
Stand with feet shoulder-width apart.
Lower your hips back and down, as if sitting in a chair.
Keep your chest up and back straight.
Push through your heels to stand back up.
Reverse Lunges 10 reps per leg
Stand with feet hip-width apart.
Step one leg back and lower your body down until both knees are bent at a 90-degree angle.
Push through your front heel to return to the starting position.
Repeat on the other leg.
Mountain Climbers 20 reps 10 per leg
Step one leg back and lower your body down until both knees are bent at a 90-degree angle.
Push through your front heel to return to the starting position.
Repeat on the other leg.
Mountain Climbers 20 reps 10 per leg
Start in a plank position with hands placed under your shoulders.
Bring one knee towards your chest, then quickly switch legs in a running motion.
3. Cool down and Stretching
After completing the circuit, cool down with 5-10 minutes of light cardio e.g., walking to gradually lower your heart rate.Then, spend 5-10 minutes stretching major muscle groups, focusing on your hamstrings, quadriceps, chest, back, and shoulders.
Tips For Workout Plan
- Drink plenty of water before, during, and after your workouts to stay hydrated and support fat loss.
- Pair your workout plan with a balanced and nutritious diet.
- Focus on whole foods, lean proteins, vegetables, fruits, and healthy fats.
- Allow your body enough rest between workouts to recover and prevent overtraining.
- Stick to your workout plan and stay consistent to see sustainable fat loss results over time.
FAQs
How many days a week should beginners work out?For beginners, 3 to 4 workout days per week are sufficient.
This allows your body to adapt and recover.
Can I do strength training as a beginner?
Yes, strength training is beneficial for beginners. Start with bodyweight exercises and gradually incorporate weights as you become more comfortable.
Is it normal to feel sore after workouts?
Yes, some muscle soreness is normal, especially in the beginning. It's a sign that your muscles are adapting to the new demands.
Can I modify exercises if they're too challenging?
Modify exercises as needed to suit your fitness level. There's no shame in starting with easier variations.
Conclusion
By following this week-long workout plan and adhering to the essential tips, you'll be well on your way to achieving your fitness goals.Remember to be patient with yourself, stay consistent, and celebrate your progress along the way. Happy exercising.
Read More
.Build Stronger Biceps at Home - How can I make my biceps bigger without weights?
2.Is Pilates Good - Should I go to Pilates with lower back pain?
3.Eating Green, Getting Lean - What are the benefits of a plant-based diet?
4.What is Paleo Diet: What can you eat in the paleo diet?
5.How To Lose Weight - How To Lose 10 kg in 20 Days? With Indian Diet'
2.Is Pilates Good - Should I go to Pilates with lower back pain?
3.Eating Green, Getting Lean - What are the benefits of a plant-based diet?
4.What is Paleo Diet: What can you eat in the paleo diet?
5.How To Lose Weight - How To Lose 10 kg in 20 Days? With Indian Diet'
If You Have Any Doubts Please Let Me Known