Woman Doing Push-ups

Beginner Workout Plan

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 and advanced levels.
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!
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.
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
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

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