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Beginner Exercise Routine- You Can Do This!

If you’re a beginning exerciser or its been a long time since you worked out, you may be wondering exactly where to start.

How much cardio should you do and what about strength training? How do you fit it all in while avoiding getting too sore or, worse, getting injured?

Your first step is learning the basics of how to set up a workout program. Luckily, you don’t have to figure it out yourself. Experts have already figured out the most important components to creating a quality exercise routine. It’s detailed below.

Your cardio workout on days one and six is 25 minutes long, but you should workout at your fitness level. If you need to start with 10 or 15 minutes just to see how things feel, feel free to do that.

You’ll also have a very basic strength workout that you’ll do either before or after your cardio workout. It’s your choice. The strength workout involves doing two sets of each exercise with a brief rest between sets.

𝗕𝗮𝘀𝗶𝗰 𝗖𝗮𝗿𝗱𝗶𝗼 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 𝗳𝗼𝗿 𝗕𝗲𝗴𝗶𝗻𝗻𝗲𝗿𝘀

You can use any cardio machine or activity for this workout. Cardio machines include the treadmill, elliptical trainer, stationary cycle, rowing machine, ski machine, and stairstepper. Cardio activities include brisk walking, running, cycling, and swimming.

Complete each segment of the workout, setting speed, incline, resistance, or ramps to match the suggested perceived exertion levels. This is very subjective and it may take you a few workouts to match how you’re feeling with how hard you’re working.

Your baseline level should feel harder than your warm up, taking you just out of your comfort zone. Keep in mind that your settings may change as you get deeper into the workout and start to get tired. The idea is to find your baseline wherever it may be, even if you have to reduce your speed, incline, resistance, etc. Modify the workout as needed to fit your fitness level. Slow down or stop the workout if you feel any pain, dizziness, or shortness of breath.

𝗕𝗲𝗴𝗶𝗻𝗻𝗲𝗿 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗪𝗼𝗿𝗸𝗼𝘂𝘁

See this link for some illustrations and instructions for beginner strength building exercises.

https://www.verywellfit.com/total-body-strength-for-beginne…

You’ll end with a relaxing 5-minute stretch. You may be tempted to skip it, but the stretch is just as important as the cardio and strength training. It eases tension and allows your body to get back to its pre-exercise state.

𝗗𝗮𝘆 𝟭: 𝗖𝗮𝗿𝗱𝗶𝗼, 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝗮𝗻𝗱 𝗦𝘁𝗿𝗲𝘁𝗰𝗵

Workout 1: 25-Minute Basic Cardio Workout
Type: Cardio
Length: 25 Minutes
Level: Beginner
Equipment Required: Any cardio machine

Workout 2: Basic Strength
Type: Strength Training
Length: 2 sets of each exercise, 10-20 Minutes
Level: Beginner
Equipment Required: Light dumbbells, an exercise ball or chair, and a mat.

Workout 3: Basic Stretch
Type: Flexibility
Length: 5 Minutes
Level: Beginner
Equipment Required: None.

𝗗𝗮𝘆 𝟮: 𝗪𝗮𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗦𝘁𝗿𝗲𝘁𝗰𝗵

Today is kind of like a recovery day and a chance for you to do some light cardio. While structured exercise is great for you, moving more every day can also contribute to your overall calorie burn. Today you’ll do that and finish up with a seated stretch for the back, neck and, shoulders.

Workout 1: Find at least 15 minutes for a brisk walk today.

Workout 2: Seated Stretch
Type: Flexibility
Length: 5-10 Minutes
Level: Beginner
Equipment Required: None.

𝗗𝗮𝘆 𝟯: 𝗖𝗮𝗿𝗱𝗶𝗼, 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝗮𝗻𝗱 𝗦𝘁𝗿𝗲𝘁𝗰𝗵

You have a different cardio workout today that involves some light interval training. This involves pushing you just a little out of your comfort zone, but not too far. Just enough to start to test your limits. You can do this on any machine or activity of your choice. As before, your strength workout stays the same as the previous workout and, of course, don’t forget to end with a stretch.

Workout 1: Basic Intervals
This is similar to the basic cardio routine, but with short periods of higher energy followed by short periods of less intense recovery exercise. Think 2 minutes higher intensity, 1 minute less intense exercise. Repeat for 21 minutes.
Type: Cardio
Length: 21 Minutes
Level: Beginner
Equipment Required: Any cardio machine

Workout 2: Basic Strength
Type: Strength Training
Length: 2 sets of each exercise, 10-20 Minutes
Level: Beginner
Equipment Required: Light dumbbells, an exercise ball or chair, and a mat.

Workout 3: Basic Stretch
Type: Flexibility
Length: 5 Minutes
Level: Beginner
Equipment Required: None.

𝗗𝗮𝘆 𝟰: 𝗔𝗰𝘁𝗶𝘃𝗲 𝗥𝗲𝘀𝘁

There’s nothing on your schedule today, but try to stay active as much as you can by taking breaks, walking, stretching and moving. Some ideas:

• Play an active exergame such as Wii Fit or anything that gets you moving.
• Do some crunches or pushups while you watch TV.
• Turn off the TV early and stretch for a few minutes before bed.
• Walk the dog for an extra 5 minutes.
• Roll around on an exercise ball.

𝗗𝗮𝘆 𝟱: 𝗪𝗮𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗦𝘁𝗿𝗲𝘁𝗰𝗵

Again, today is like an active recovery. You’ll simply find time to walk, all at once or spread throughout the day, and then stretch.

Workout 1: Find at least 15 minutes for a brisk walk today.

Workout 2: Seated Stretch
Type: Flexibility
Length: 5-10 Minutes
Level: Beginner
Equipment Required: None.

𝗗𝗮𝘆 𝟲: 𝗖𝗮𝗿𝗱𝗶𝗼, 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝗮𝗻𝗱 𝗦𝘁𝗿𝗲𝘁𝗰𝗵

Your workouts today are the same as on your first day. If you’re feeling sore or fatigued at this point, you may want to take an extra rest day or only do two days of cardio and strength training. This is where the experimentation comes in as you figure out what your body can and can’t do.

Workout 1: 25-Minute Cardio
Type: Cardio
Length: 25 Minutes
Level: Beginner
Equipment Required: Any cardio machine

Workout 2: Basic Strength
Type: Strength Training
Length: 2 sets of each exercise, 10-20 Minutes
Level: Beginner
Equipment Required: Light dumbbells, an exercise ball or chair, and a mat.

Workout 3: Basic Stretch
Type: Strength Training
Length: 5 Minutes
Level: Beginner
Equipment Required: None.

𝗗𝗮𝘆 𝟳: 𝗥𝗘𝗟𝗔𝗫… 𝗬𝗢𝗨’𝗩𝗘 𝗘𝗔𝗥𝗡𝗘𝗗 𝗜𝗧!

Now you have a basic structure with this weekly workout program. Use the program above to progress from week to week, adding more frequency, higher intensity, heavier weights, longer workouts, or different types of workouts.

Beginning an exercise routine is always a little scary at first but ease into it and give yourself 30 days following the routine and it will quickly become a way of life for you. And when you start to see real changes in your body composition, you’ll be that much more motivated to keep it up!

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