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Important: This content is for informational and educational purposes only. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making changes to your diet, taking supplements, or if you have questions about a medical condition. Never disregard professional medical advice or delay seeking it because of information you read here.
Okay, couch time over, it’s time to lock in. You need a beginner fitness plan ASAP.
If you want to lock in for the next 1 month and stop living a sedentary life, this beginner fitness plan will help you get started. It’s a great way to start your fitness journey, especially if you’ve been a couch buddy forever. This 4-week beginner fitness plan is designed to gently introduce you to a routine that builds strength, endurance, and to feel confident about yourself. And it only takes one month to get there. It includes bodyweight exercises, weight-friendly exercises, and effective cardio workouts that you can do.
Beginner Fitness plan Week 1: Start of something great
Now you’re just getting started. This is your first week, and how you start is highly important. You need to first get some things done to finish on a good note.
Have a goal
You need to establish a routine and get moving, because if you don’t have a routine, it’ll be hard to have a direction. During the first week of the beginner fitness plan, your main focus should be on creating a habit. So, start with just 3 days of exercising, and let each session last for 10-30 minutes.
And here’s how to kick-start this routine:
1 . Warm-up for 5 minutes
Anytime we at Medspurs share fitness tips and advice, warmups are always recommended because they are crucial. And it doesn’t have to be intense, it’s just to get your body ready. Light cardio exercises like marching in place or doing some gentle arm circles will get the blood flowing.
2 . The Workout Plan
Bodyweight squats: Start with 3 sets of 12 reps for this exercise. You don’t need any fancy equipment, and can do this in your living room or wherever is convenient for you. To do this exercise, stand tall, with your feet shoulder-width apart, then lower your body as if you want to sit on a chair.
Push-ups: 3 sets of as many reps as your body can handle (do it on your knees if needed). Make sure you keep your body straight and lower yourself down, then push yourself back up.
Plank: Do it for 20 to 30 seconds, or 10 to 20 seconds, for a set of 3. Keep your body straight line from your head to your heels to maintain good form.
Walking lunges: Start with 3 sets of 10 reps per leg. The right way to do this exercise is to step forward and then lower your back knee towards the ground while keeping your front knee over your ankle.
Then you rest for 5 minutes while stretching your muscles gently to help with flexibility and recovery. Do this for 3 days or 4 in the first week of your beginner fitness plan.
Also, it’s important to keep your body active even on non-workout days. So, aim for 15 minutes of brisk walking; this will help keep your body moving without overdoing it.
Beginner Fitness Plan Week 2: Now you’re adding some intensity
The goal for this week is to increase the challenge of your workouts whilst maintaining good form.
As you progress to week 2, you’ll need to switch things up. Which is by keeping the same workout routine, but increasing the reps or duration as you feel comfortable.
Focus on these things:
Pushing yourself: If you were doing knee push-ups, try transitioning to the standard push-ups. Then you challenge yourself to do a few more reps of each exercise.
Walk more: Before, you were doing 15-minute walks on non-workout days; now, make it 25 minutes. Use this time to get some fresh air and clear your mind.
Beginner Fitness Plan Week 3: Time to build strength
This week is for focusing on form and controlled movement.
By week three, you’d have started to feel stronger and more confident. This week, we’re going to be adding weights to your routine. Light dumbbells, or even water bottles, are good options.
The workout plan
Weighted squats and lunges: Add light weights to your squats and lunges to add some resistance. This is going to help you build strength and tone your muscles.
Go slow and steady: One mistake a lot of people make when doing these resistance exercises is going too fast. So, don’t make the same mistake; instead, focus on slow, controlled movements. It’s not about how fast you can go, but doing each exercise correctly and focusing on engaging your muscles.
Walking: Increase your walking to 35 minutes on non-workout days. If you’d like, you can try walking new routes and listening to another music playlist or your favorite podcasts.
Week 4: Consistency
You finally got to the last week, and your body is getting stronger. A big thumbs up for YOU. Now it’s all about being consistent and making fitness a regular part of your life. When you make your new routine more definite, you’ll feel so much better along the way and enjoy more health benefits.
In week 4, consider slightly increasing the weights you use, that is, if you feel comfortable enough. Also, if you’re feeling confident, try adding an extra day to exercise this week. But it doesn’t have to be boring; mix and match your favorite exercises from the previous week. You can add some dancing sessions as well, because dancing is a great cardio exercise. Don’t forget to walk, those 35-minute walks on non-workout days are doing wonders too.
That said, a few reminders for you are:
- Listen to your body and rest when you need to
- Stay hydrated by keeping a water bottle handy and drinking throughout the day
- Eat good food because they are necessary
- Applaud yourself because YOU DID THAT
- Don’t overthink things and just enjoy the process
- Remember, it’s the beginning of your journey, and you’ve got this
Lastly, say goodbye to the couch life because that’s not you anymore
