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


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


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


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.


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


Featured photo credit: Shutterstock via

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Katleen Brown

Katleen is a health and beauty advisor.

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Published on October 17, 2019

How to Build Endurance Fast and Enhance Stamina

How to Build Endurance Fast and Enhance Stamina

Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

What Is the Best Exercise for Endurance?

When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

Really it does depend. Why do I say this?

There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.


When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

Types of Cardio: LISS Vs HIIT, Which Is Better?

There are two main forms of cardio that people are familiar with or have heard of.

One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.


Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

Here’s a routine you can take reference of:

Mock Training Week (Novice Trainee)

  • Monday: HIIT sprint (1:3 work to rest) 20 min
  • Tuesday: LISS bike (slight resistance) 60 minute
  • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
  • Thursday: OFF
  • Friday: HIIT row machine(1:2 work to rest) 20 minutes
  • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
  • Sunday: OFF

*the allotted work to rest ratio will vary based on the level of physical fitness of the individual


How to Build Your Physical Endurance

When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

How Endurance Is Actually Built

Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.


Final Thoughts

Besides the workout advice above, I suggest you combine all these following quick tips:

  • Eat healthy and unprocessed foods.
  • Challenge your cardio/endurance (train with intensity).
  • Train frequently.
  • Track your progress.
  • Get to a healthy body weight.
  • Build a good cardio program.
  • Have a goal.

Do these consistently because without sustainability, we will not see the most amount of results possible.

Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

Featured photo credit: asoggetti via

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