As Health is among the first concern in our life, being sound, safe from a wide range of contaminations, sicknesses, and getting fit are the roads for a similar at this point. Since the pandemic, the ensuing lockdown and work-from-home alternatives have negatively affected individuals bringing about actual dormancy. According to the American College of Sports Medicine proposal, a healthy individual requires somewhere around 30 mins of activity consistently to keep up with physical health, mental health, forestall chronic infections, and immunity for all age gatherings. Along these lines, here’s an optimal week-by-week exercise routine for beginners you can follow!

Get Started By Motivating Yourself!

All week long may not go as we plan. However, in case we are resolved to be fit, we can save some time for workouts each day. In case you are a beginner, making an exercise plan for a consistent weekly schedule would be a preferred decision over having an unclear thought regarding remaining active every day. Discover a solid justification for yourself as to why you need to exercise each day. This ought to be a reminder to keep consistency in control to accomplish your objective.

Beginning With Your Weekly Workout Routine

At first, a beginner workout routine can go from confusing to intimidating as to where and how to begin. When you discover the best time, duration, and area for you to work out, consider the obstructions that can come in your direction. Keep in hand a reinforcement time to try not to miss the exercise. For example, if you aimed for 30 mins walks and 5-6k steps in a day, and you couldn’t accomplish that due to some unplanned situations, walk more at work, during a phone call, take small initiatives like a staircase instead of an elevator just to complete the intended number of steps for the day. Here are a few points to remember before you start:

1. Start with a brief duration yet be steady (It can be 15-20 mins exercise instead of an hour of exercise at a stretch in a day) and make a point to design your exercise for no less than 5 days in seven days with short term specific, realistic goal.
2. Monitor how your energy levels are improving and what different advantages you are getting out of exercises like relieving stress, better sleep quality, and increased appetite rather than simply monitoring numbers on your weighing machine or inch loss.
3. Plan your exercise as per your whole week’s timetable thinking about your work, individual life and family time, and so on.
4. Pick various sorts of exercises that you are keen on and you are comfortable doing. Make a rundown of physical activities that you like. It can be walking, running, dancing, sports like swimming, football, badminton, tennis, volleyball, athletics, cricket, weight training, Zumba, or yoga.

Week 1

Beginner’s Routine Day 1: Cardio Workout

1. Start with 5 minutes of warm-up exercises at a delayed to direct speed to gradually progress the pulse followed by 20 minutes of cardio workout.
2. It can incorporate vigorous activities, energetic walks, span running outside, cycling, static bicycle, swimming, Zumba or any kind of dance, or any sort of game. Focus on your energy level and breath. You ought to preferably have the option to talk without leaving a breath while practicing to know your ease. Individuals who need to do running can start with 1 min of running and 3 minutes of strolling at first.
3. Stretch for 5 minutes to slowly cut down the pulse back to normal.

Day 2: Strength Training.

1. Warm-up exercises for 5 minutes.
2. Simple Strength training circuit workout for 25 minutes: As a beginner, it’s better, in any case, bodyweight training at first. A portion of the activities that go under this can be jumping jacks, push-ups, squats, lunges, mountain climbers, burpees, hikers, glute bridge, crunches, and planks with only one set each and around 10 repetitions each. There can be 10 seconds of rest in the middle of each set.
3. Cooldown exercise for 5 minutes.

Day 3: Yoga/Dance

1. Start with 5 Surya Namaskars/jumping jacks for warm-up.
2. Simple Standing and sitting Yoga stances or Dance of your choice for 25 minutes. It’s in every case better to learn yoga poses through a coach to find out about breathing patterns and the appropriate postures.
3. Cooldown exercise for 5 minutes.

Day 4: Strength Training

1. Warm-up exercises for 5 minutes.
2. Simple Strength training practices for 25 minutes. You can repeat it the same as day 2.
3. Cooldown exercise for 5 minutes.

Day 5: Cardio Workout.

1. Warm-up routine for 5 minutes.
2. Simple Cardio workout for 25 minutes. This can be practiced equivalent to day 1.
3. Cooldown exercise for 5 minutes.

Day 6: Strength Training.

1. Warm-up exercises for 5 minutes.
2. Simple Strength Training workout for 25 minutes. This can be repeated the same as on day 2.
3. Cool down exercises for 5 minutes.

Day 7: Rest day.

Low-intensity exercises like stretching and walking are termed active rest. These simple exercises are recommended on this day to stay active, and increase blood circulation in the body which helps in the healing process and reduces soreness.

Week 2

We will gradually increase the intensity of exercises as we move from week 1 to week 2. Individuals who are training for running can increase the duration of running to 3 minutes followed by 1 min of walk.

Day 1: Cardio exercises for 25 minutes with a dynamic warm-up and cool down.

Day 2: Strength Training exercise for 25 minutes (20 reps of 1 set each) with warm-up and cool down.

Day 3: Yoga, Pilates, dance, or stretching for 25 minutes with warm-up and cool down.

Day 4: Strength Training workout for 25 minutes (15 reps of 1 set each) with warm-up and cool down.

Day 5: Cardio workout for 25 minutes with warm-up and cool down.

Day 6: Strength Training exercise for 25 minutes (15 reps of 1 set each) with warm-up and cool down.

Day 7: Rest day!

Week 3 and Week 4

Repeat a similar everyday workout regime for week 3 while increasing the term, speed, and power of the exercise this week. Little changes can be made to your exercise to keep it fascinating. For strength preparing, 2 sets should be possible with 12 repetitions. In case you feel that this routine is simple, one can likewise attempt different exercises like HIIT, kettlebell, resistance band exercise, and weight training relying upon their energy level and agreeableness. You can incorporate activities that include distinctive muscle focuses of the body like shoulder, arms, chest, core, back, hips, glutes, thigh, and legs.

These exercises must be done again with the mix of cardio exercises on substitute days with one day as a Rest day. Individuals who are running can change to 4 mins running and 1 min strolling, in case they are agreeable. Here the focus is to gradually increase the intensity of the workout while progressing. This will lead the body to adjust itself to the exercises eventually, reducing the risk factor of injuries and also gaining stamina.

Day 1: Cardio practice for 35 minutes with warm-up and cool down.

Day 2: Strength Training exercise for 35 minutes (15 reps of 2 sets each) with warm-up and cool down.

Day 3: Yoga, Pilates, dance, or stretching for 35 minutes with warm-up and cool down.

Day 4: Strength preparing exercise/HIIT for 35 minutes (15 reps of 2 sets each) with warm-up and cool down.

Day 5: Cardio practice for 35 minutes with warm-up and cool down.

Day 6: Strength preparing exercise for 35 minutes (15 reps of 2 sets each) with warm-up and cool down.

Day 7: Rest day.

It is essential to start your workout with a dynamic warm-up and end it with appropriate cool-down exercises to avoid any sort of injury and better healing. You might experience muscle soreness during the first week of the workout routine but that’s normal. Be consistent and don’t quit. You will gradually get over it as you proceed with the exercises.

Time taken to reach your optimum goals depends from person to person considering the energy levels, age, and other factors. One should focus on their diet as per the workout with good proteins, complex carbs, fats, and fibers. Always keep yourself hydrated and get quality sleep. If you are facing certain health issues like heart diseases, diabetes, neck pain, back pain, knee pain, arthritis, post-COVID, or balance-related issues, consult your doctor before practicing any exercise. Particular sorts of activities can be contraindicated in some conditions. It’s always a better option to have a personal coach or fitness trainer figure out how to approach a proper exercise routine, balanced diet, and healthy lifestyle customized for your health state and body type.

Hope this week-by-week exercise routine for beginners helps you. Let us know your thoughts in the comments!