There are many workouts available these days, but the key is finding something you enjoy as you slowly build up your stamina. We’ve put together a variety of sample workout plans that span activity levels. Take a look at the basic and beginner levels below, and work your way up to intermediate workout plan and advanced workout plan. Be sure to choose the right yoga mat for those exercises that have to be done on the floor. Modify the plan when necessary, create your own similar workout or take a look at other exercise articles for ideas on how to stay motivated and moving!
BASIC WORKOUT PLAN- Walking
Perfect For Those:
- Who are currently not exercising—or have not exercised in a long time—and are looking to simply “get moving” again.
- Who want the flexibility to exercise inside or outside.
- Busy, working individuals who do not have a lot of time to spend on physical activity.
- Who do not want to participate in high-impact exercise.
Frequency: 30 minutes per day, 5 days per week.
Workout: Walk for 30 minutes on a treadmill or outside.
BEGINNER WORKOUT PLAN- Weights & Walking
Perfect For Those:
- Looking to start off with an effective exercise plan that incorporates both cardiovascular and strength training.
- Looking for entry-level workouts that can be woven into more advanced workout regimens as “rest days.”
- Looking for workouts that are quick and effective and easily built upon once cardiovascular and/or strength increases.
- Who may have hit a weight loss plateau with dieting alone.
- Who want to improve overall health and wellness through exercise.
Frequency: Up to 3 times weekly, not to be done on 2 consecutive days.
Warm Up: Walk on a treadmill at a slight incline for 10 minutes. (Treadmill can be replaced with your choice of other zero impact cardio).
Work Out
| Walking or Standing Lunges | 3 sets, 10 reps/leg |
| Step Ups | 3 sets, 10 reps/leg |
| Goblet Squats | 3 sets, 10-12 reps/leg |
| Dumbbell Bench Press | 3 sets, 10 reps |
| Dumbbell One Arm Row | 3 sets, 10-12 reps/arm |
| Dumbbell Front Raise | 3 sets, 10-12 reps/arm |
| Crunches and Bicycles | 3 sets, 30 sec/exercise |
| Cardio Maintain your max heart rate. (Subtract your age from 220 to get that goal rate.) |
30 minutes of cardio 3-4 times a week: – 10 minutes at 55% of heart rate max – 10 minutes at 65% of heart rate max – 5 minutes at 75% of heart rate max – 5 minutes at 55% of heart rate max |