Getting Your Feet Wet With Fitness – 5 Week Workout Plan for Beginner
You've decided it's time to start exercising. It is the first step to a new and improved you! Use our Workout Plan for Beginner.
It can feel overwhelming to get started with the multitude of workouts available on the internet. People just getting back into it after a break or beginner exercisers may not know an ideal place to begin. It is vital to set realistic, time-specific, attainable, measurable, and specific goals early. Ensure that you know what you want to accomplish, whether strengthening or weight loss goals With this Workout Plan for Beginner.
Before You Start a New Workout Routine
It is essential to take a step back to consider your baseline and determine your personal fitness goals before starting a new workout routine. Be aware that all this preparation is required to make changes behaviorally successfully.
Dynamic Warm-Up/Down for Beginners
Make sure to begin each workout with a dynamic warm-up which consists of passive stretching. It would help if you also end your activities with a five-minute cool-down that includes a few stretches that you hold for 30 to 45 seconds each.
- 2 x 10 repetitions – cat-cow
- 15 – 20 seconds x 2 – full or kneeling plank (hands or forearms)
- Two sets of 10 repetitions each side – bird dog dynamic
- Arms open/close out in front of the torso – standing
- Two sets of 10 to 12 repetitions – glute bridges
- Arm circles – 5 – 8 times each direction – standing
Beginner Friendly Home Workout Routine for Weight Loss
It’s good to note that weight loss takes time and healthy weight loss is 1-2 lbs per week; once you have completed this routine for five weeks, it’s recommended to keep working towards your goals.
Workout Plan for Beginner – Week 1:
Total active days: three days
Total rest days: four days
Day One
Resistance training session for the whole body
Day Two
Rest day
Day Three
Low impact cardiovascular session (bike or walk) – 15 to 20 minutes
Day Four
Rest
Day Five
Low impact cardiovascular session – 15 to 20 minutes
Days Six and Seven
Rest days
Workout Plan for Beginner – Week 2:
Day One
Full-body resistance training session
Day Two
Rest day
Day Three
Low impact cardiovascular session
Day Four
Rest
Day Five
Full-body resistance training plus low impact cardiovascular session
Days Six and Seven
Rest
Workout Plan for Beginner – Week 3:
Day One
Full-body resistance training session
Day Two
Rest
Day Three
After a five-minute warm-up, jog for 30 seconds and switch to a one-minute moderate pace. Repeat this for 25 minutes and end with a five-minute passive stretch cool down
Day Four
Rest
Day Five
Low impact cardiovascular session plus full resistance body training
Days Six and Seven
Rest
Workout Plan for Beginner – Week 4 and 5:
Day One
Low impact cardiovascular session and full-body resistance training
Day Two
Rest
Day Three
After a five-minute warm-up, jog or walk fast for 30 seconds and then alternate to a one-minute moderate pace. Perform this for 20 minutes and end the session with a five-minute cool down and some passive stretching
Day Four
Rest
Day Five
Resistance training – full-body
Day Six
Cardiovascular session – low impact
Day Seven
Rest
Conclusion
With the exercise routine listed above, you can start working out and get your health back on track. This routine was designed for beginners and can help you achieve your weight loss goals or get in shape in general.
What are you waiting for? It’s time to get your life back and enjoy the benefits of working out
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