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Level One Exercise Plan For Beginners

Level One Exercise Plan For Beginners

Many people want to start exercising to lose weight or just become healthier. The biggest problem is that most people don’t know where to start. Many are also embarrassed to go to the gym or just don’t want to spend money. Well, you can start with a very simple program that only takes 10 to 15 minutes each day and you can do it at the comfort of your own home.

In this article, I have created a simple exercise plan for beginners. It is composed of easy exercises that involve the major and minor muscle groups of the body for a complete workout. You can squeeze in this simple workout in the morning after waking up or at night when you get home from work. It is a circuit style workout (focusing on weight loss exercises) that you can repeat 1 to 4 times if you want a more vigorous exercise session. You can also increase the number of reps for a more intense workout.

First Week

Day 1 – 20 Jumping Jacks, 15 Squats, 12 Pushups, 20 Crunches

Day 2 – 20 High Knees, 12 Lunges (each side), 12 Pushups, 15 seconds Plank

Day 3 – 20 Jumping Jacks, 15 Squats, 15 Pushups, 20 Crunches

Day 4 – 20 High Knees, 12 Lunges (each side), 15 Pushups, 20 seconds Plank

Day 5 – 10 Burpees, 20 Squats, 10 Plank Jacks, 25 Crunches

Day 6 – Take a walk (20 to 30 minutes) followed by 15 Minutes of Stretching

Day 7 – Rest Day

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Second Week

Day 8 – 25 Jumping Jacks, 20 Squats, 15 Pushups, 25 Crunches

Day 9 – 25 High Knees, 12 Lunges (each side), 15 Pushups, 25 seconds Plank

Day 10 – 25 Jumping Jacks, 20 Squats, 15 Pushups, 25 Crunches

Day 11 – 25 High Knees, 12 Lunges (each side), 15 Pushups, 25 seconds Plank

Day 12 – 15 Burpees, 25 Squats, 15 Plank Jacks, 30 Crunches

Day 13 – Take a walk (20 to 30 minutes) followed by 15 Minutes of Stretching

Day 14 – Rest Day

Third Week

Day 15 – 30 Jumping Jacks, 25 Squats, 20 Pushups, 30 Crunches

Day 16 – 30 High Knees, 15 Lunges (each side), 20 Pushups, 30 seconds Plank

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Day 17 – 30 Jumping Jacks, 25 Squats, 20 Pushups, 30 Crunches

Day 18 – 30 High Knees, 15 Lunges (each side), 20 Pushups, 30 seconds Plank

Day 19 – 20 Burpees, 30 Squats, 20 Plank Jacks, 35 Crunches

Day 20 – Take a walk (30 to 45 minutes), 15 Minutes of Stretching

Day 21 – Rest Day

Fourth Week

Day 22 – 35 Jumping Jacks, 30 Squats, 25 Pushups, 35 Crunches

Day 23 – 35 High Knees, 20 Lunges (each side), 25 Pushups, 45 seconds Plank

Day 24 – 40 Jumping Jacks, 35 Squats, 25 Pushups, 40 Crunches

Day 25 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 45 seconds Plank

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Day 26 – 25 Burpees, 40 Squats, 25 Plank Jacks, 45 Crunches

Day 27 – Take a walk (30 to 45 minutes), 15 Minutes of Stretching

Day 28 – Rest Day

Additional Tips

Wear something comfortable.

Rest after every exercise so you can catch your breath.

Drink plenty of water to prevent dehydration.

Do not skip rest days to allow your body to recover.

Reduce calorie consumption if your goal is weight loss.

Consult your doctor before starting this exercise program especially if you have a medical condition.

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You can also check out this video for more tips: Barbell Hack Squat Exercise That Erin Stern Superfans Can’t Miss

https://youtu.be/MqIQecLkz44

References

https://www.consumerhealthdigest.com/fitness/fitness-exercies-its-types-and-untold-benefits.html

http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0

https://www.glozine.com/lifestyle/health/fitness-secrets-you-probably-didnt-know-about.html

Featured photo credit: Shutterstock via shutterstock.com

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Last Updated on June 24, 2019

5 Fitness Tips That Will Help You Start the New Year

5 Fitness Tips That Will Help You Start the New Year

The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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Why Is Exercising Important?

Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

  • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
  • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
  • Exercising helps with pain and stiffness relief with all types of arthritis.
  • Exercising strengthens your bones and muscles.
  • Exercising improves your mood and helps you maintain your mental health.

For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

1. Schedule your workouts

Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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2. Do not wait for Monday to come

Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

3. Find a workout plan that will work for you

Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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4. Remember why you work out

Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

5. Leave out the big expectations for later

If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

Featured photo credit: goodhousekeeping.com/ via google.com

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