Easy, Safe and Effective Workout Routine for Beginners

Coach Sapna on November 05, 2016

Are you new to exercise? Well, then you have landed on the right page! Follow this simple workout routine, to get the maximum benefit.

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When you’re new to working out, it can be intimidating to try to figure out a good, easy workout program 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 workout plan 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 weekly exercise plan 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 take the first step towards fitness, by following the best workout plan.

Workout Routine for Beginners: The 4 Week Schedule

Here's the complete 4 Week Schedule that will get you going towards the first step of fitness

Week 1

Monday:

Cardio – 20-mins of Walking, Elliptical machine or bicycling

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 push-ups or modified push-ups 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 push-ups or modified push-ups 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 push-ups or modified push-ups 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 push-ups or modified push-ups 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 push-ups or modified push-ups 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 push-ups or modified push-ups 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-mins of bicycling, Elliptical Machine or walking

Tuesday:

Rest


Wednesday:

  • Cardio- 30-mins of bicycling, Elliptical Machine or walking
  • Strength – Complete 3 sets of the sequence, with a one-minute rest between sets
  • 15 squats
  • 15 push-ups or modified push-ups on your knees
  • 15 lunges (each leg)
  • 20 floor crunches

Thursday:

Rest


Friday:

  • Cardio- 30-mins of bicycling, Elliptical Machine or walking
  • Strength – Complete 3 sets of the sequence, with a one-minute rest between sets
  • 15 squats
  • 15 push-ups or modified push-ups on your knees
  • 15 lunges (each leg)
  • 20 floor crunches 

Saturday:

Rest

Sunday:

Cardio- 30-mins of bicycling, Elliptical Machine or walking

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Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.
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