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When you’re new to working out, it can be intimidating to try to figure out a good, easy workout routine for beginners. You may have a lot of questions - what exercises to do, when to do them, how often, in what order – and more! I’d like to help!

Here, I’ve put together an effective, safe program to follow if you’re an absolute newbie to exercise. The program spans a month, with your workouts changing, and getting slightly more challenging, every week.

This program uses your body weight as resistance, so you won’t need any fancy or expensive equipment. Not only that, our strength portion is designed to target your entire body. All you need is a desire to start kicking your fitness into gear!

Week 1

Monday:
Cardio - 20 Minutes of Walking, Bicycling or the Elliptical machine

Tuesday:

Rest

Wednesday:

  • Cardio - 20 Minutes of Walking, Bicycling or the Elliptical Machine
  • Strength – Complete 2 sets of the sequence, with a one minute rest between sets
  • 10 squats
  • 10 pushups or modified pushups on your knees
  • 10 lunges (each leg)
  • 20 floor crunches
Thursday:
Rest

Friday: 
  • Cardio - 20 Minutes of Walking, Bicycling or the Elliptical Machine
  • Strength – Complete 2 sets of the sequence, with a one minute rest between sets
  • 10 squats
  • 10 pushups or modified pushups on your knees
  • 10 lunges (each leg)
  • 20 floor crunches
Saturday:
Rest

Sunday: 
Cardio - 20 Minutes of Walking, Bicycling or the Elliptical Machine

Week 2

Monday:
Cardio - 20 Minutes of Walking, Bicycling or the Elliptical machine

Tuesday:
Rest

Wednesday:
  • Cardio - 20 Minutes of Walking, Bicycling or the Elliptical Machine
  • Strength – Complete 2 sets of the sequence, with a one minute rest between sets
  • 15 squats
  • 15 pushups or modified pushups on your knees
  • 15 lunges (each leg)
  • 20 floor crunches
Thursday:
Rest

Friday:
 
  • Cardio - 20 Minutes of Walking, Bicycling or the Elliptical Machine
  • Strength – Complete 2 sets of the sequence, with a one minute rest between sets
  • 15 squats
  • 15 pushups or modified pushups on your knees
  • 15 lunges (each leg)
  • 20 floor crunches
Saturday:
Rest

Sunday: 
Cardio - 20 Minutes of Walking, Bicycling or the Elliptical Machine

Week 3

Monday:  
Cardio - 25 Minutes of Walking, Bicycling or the Elliptical machine

Tuesday:  
Rest

Wednesday:  
  • Cardio - 25 Minutes of Walking, Bicycling or the Elliptical Machine
  • Strength – Complete 3 sets of the sequence, with a one minute rest between sets
  • 10 squats
  • 10 pushups or modified pushups on your knees
  • 10 lunges (each leg)
  • 20 floor crunches
Thursday:
Rest

Friday:
 
  • Cardio - 25 Minutes of Walking, Bicycling or the Elliptical Machine
  • Strength – Complete 3 sets of the sequence, with a one minute rest between sets
  • 10 squats
  • 10 pushups or modified pushups on your knees
  • 10 lunges (each leg)
  • 20 floor crunches
Saturday:
Rest

Sunday: 
Cardio - 25 Minutes of Walking, Bicycling or the Elliptical Machine

Week 4

Monday:
Cardio - 30 Minutes of Walking, Bicycling or the Elliptical machine

Tuesday:  
Rest

Wednesday:  
  • Cardio - 30 Minutes of Walking, Bicycling or the Elliptical Machine
  • Strength – Complete 3 sets of the sequence, with a one minute rest between sets
  • 15 squats
  • 15 pushups or modified pushups on your knees
  • 15 lunges (each leg)
  • 20 floor crunches
Thursday: 
Rest

Friday: 
  • Cardio - 30 Minutes of Walking, Bicycling or the Elliptical Machine
  • Strength – Complete 3 sets of the sequence, with a one minute rest between sets
  • 15 squats
  • 15 pushups or modified pushups on your knees
  • 15 lunges (each leg)
  • 20 floor crunches 
  • Saturday: Rest
Sunday: 
Cardio - 30 Minutes of Walking, Bicycling or the Elliptical Machine

Hold on tiger! I've got something to tell you.

There is an app that I want to recommend to you. StayWow is a social networking app for fitness enthusiasts just like you! It's a free app.
People use StayWow to share photographs, post comments, write blogposts, meet new people, chat live, play videos, view GIFs, read articles, ask questions, recommend products and even buy products.
People can also track steps, calories, distance and see where they rank in real-time as they walk.
Whether you're completely new to fitness or a seasoned pro, this app will help you reach the next level. Give it a try.

Written by Anjali Sareen , AFAA Certified Personal Trainer | Doctor of Law (J.D.) from New York University School of Law | Bachelor of Science (B.S.), Marketing and International Business from NYU Stern School of Business
Anjali Sareen is an AFAA-certified personal trainer, as well as a dedicated runner and CrossFitter. Her undergraduate degree is in marketing and she loves to write and talk about staying fit, as well as help other people get fit!

Inspire, educate and empower the StayWow community. Become a StayWow Contributor!

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