For every individual, it is essential to get into a workout routine to stay healthy and fit. But, sticking to a workout routine needs special attention and discipline from your side.
It is essential to include daily physical exercises in your life in order to improve[1] health and overall physical wellbeing. Hence, it would be best to mentally prepare to begin the workout process and enjoy the benefits of exercise.
Everyone needs a workout plan to start the workout process; hence, this article mentions a 5-week workout plan for beginners to train themselves effectively.
In addition to eating right and following a nutritious diet plan, it is also essential to get involved in daily physical activities[2] which could improve health and longevity.
You might want to note that if you cannot join the gym due to time constraints, you could also try these exercises at home. However, you may need a few essential equipment after completing the initial few weeks.
5-Week Workout Routine For Beginners
WEEK 1
The first week comprises exercises targeting all parts of the body. The first week will include four active days and three rest days.
The active and rest days would be designated alternately, i.e., Monday and Wednesday as active days and Tuesday as rest days. The whole week may include some basic and easy-to-adapt exercises for beginners.
Monday
Start with a few warm-up exercises like jumping jacks, arm circles, trunk rotation, etc., for 30 seconds each. Continue the circuit thrice to activate the muscles and joints.
Phase 1:
Push-up ×5
Sit-up ×10
Bodyweight Squat ×15
Rounds: 5
Phase 2:
Superman Back Extension ×10
Two Count Flutter Kick ×10
Rounds: 5
Note: Take 30 seconds rest between exercises.
Tuesday
Tuesday is the rest day; hence, let your muscles and joints relax and recover.
Wednesday
Start the day with warm-up exercises and continue for at least 3-5 minutes.
Phase 1:
Lunges ×6 for each leg
Plank Walk-up ×6
Lateral lunge ×6
Rounds: 6
Phase 2:
Leg Raise ×25
Sit-up ×25
Rounds: 2
Note: Take 25 seconds rest between exercises.
Thursday:
Allow your muscles to cool down after a hectic Wednesday workout. You may consider some stretching exercises on Thursday.
Friday:
Start with warm-up exercises to get ready for the workout routine.
Phase 1:
Burpee (30 seconds)
Bodyweight Squat (30 seconds)
Iso Squat Hold (30 seconds)
Rounds: 4
Phase 2:
Bird Dog ×6 each side
Superman Back Extension ×6
Note: Reduce rest time by 5 seconds, i.e., 20 seconds.
Saturday
Rest day.
Sunday
On Sunday, perform a few cardio warm-up exercises like squats, leg swings, etc.
Start jogging until you get tired and switch to walking. Continue the alternate pattern for 30 minutes.
WEEK 2
Week 2 may include some difficult and strenuous exercises in the routine. The week would consist of exercises targeting particular areas of the body, like the upper and lower body.
Also, the week would have four active and three rest days to keep the body active and energetic.
Monday:
Start week 2 with warm-up exercises like stretching, jumping jacks, etc. You may extend the warm-up period by a few minutes to prepare for the workout routine. Including jump squat could improve[3] maximum strength and sprint performance with time.
Phase 1:
Push-up ×5
Lunges ×5 for each leg
Windmill Push-up ×5
Jump Squat ×10
Wide Hand Push-up ×5
Close Hand Push-up ×5
Two Count Flutter Kick ×10
Rounds: AMRAP within 30 minutes.
Note: Rest For 20 Seconds.
Tuesday
Rest Day. You may perform some stretching exercises if you have sore muscles or injuries.
Wednesday
Begin with light warm-up[4] exercises as they help in improving physical performance. Get ready to begin the activities.
Phase 1:
Mountain Climber (60 seconds)
Bodyweight Squat (60 seconds)
Side Plank Hold (60 seconds on each side)
Rounds: 6
Phase 2:
Continuous push-ups until you exhaust (2 minutes)
Five minutes of cool-down exercises.
Note: Rest For 20 Seconds.
Thursday
Rest Day.
Friday:
Train the body with some warm-up activities for 5-10 minutes.
Phase 1:
Bodyweight Squat ×24
Lunges (×12 for each leg)
Jump Lunge (×6 for each leg)
Jump Squat ×12
Rounds: 5
Phase 2:
Burpee (30 seconds)
In and Out (30 seconds)
Rounds: 5
Note: Take rest for 20 seconds only.
Saturday:
Full day rest.
Sunday:
Perform some cardio[5] exercises as they help in significant weight loss as shown in midwest exercise trials. Thus, before beginning the activity for Sunday perform some cardio or aerobic exercises.
Run 7-8 rounds of the 400-meter track. Take rest between alternate rounds to calm down the heart rate.
Conclude the week with a 10 minutes jog and stretching exercises.
WEEK 3
In week 3, you may emphasize the different body parts. Week three consists of workouts that target the three regions of the body, i.e., upper, abdomen, and lower body.
Monday
Like the other weeks, you may start the week with warm-up exercises to prepare for the day.
Phase 1:
Alternate Lunge ×5 for each leg
Plank Walk-up ×10
Mountain Climber ×20
Sit-up ×25
Bodyweight Squat ×15
Rounds: 6
Phase 2:
Bird Dog ×6 for each side
Superman Back Extension ×12
Jumping Jack ×24
Rounds: 4
Note: Take rest for 15 seconds between exercises.
Tuesday
Rest Day.
Wednesday
Start the day with effective warm-up exercises like leg swings, trunk rotation, etc.
Phase 1:
Push-up ×5
Lunges ×5 for each leg
Decline Push-up ×5
Lateral Lunge ×10
Incline Push-up ×5
Tip-Over ×10
Rounds: 6
Phase 2:
Plank (maximum holding ability)
Side Plank- Both Sides (maximum holding ability)
Rounds: 3-4
Note: Rest for 15 seconds.
Thursday
Take Rest.
Friday
You should start the day with simple warm-up activities or jog around for a few minutes.
Phase 1:
Mountain Climber (60 seconds)
Jump Squat (60 seconds)
In and Out (60 seconds)
Push-up (60 seconds)
Rounds: 4
Phase 2:
Jump Lunge (60 seconds)
Leg Raise (60 seconds)
Burpee (60 seconds)
Sit-up (60 seconds)
Rounds: 4
Note: Keep a maximum rest time of 15 seconds between exercises.
Saturday
Rest Day.
Sunday
First, do cardio exercises to enhance the lung’s air holding capacity.
Climb a stair 10-15 times that takes 60-90 seconds to climb each time.
Rest between rounds for at least 60 seconds to cool down the heart rate.
WEEK 4 AND 5
By the time beginners reach week 4, they might have completely adapted to the new habit. Moreover, they may efficiently perform heavy tasks and exercises; hence, they don’t require further upgrades.
You may perform the same exercises in weeks 4 and 5 as they are equally effective. Moreover, no new exercises are introduced in week 5 to focus more on the intensity.
Monday
Start with warm-up exercises and get ready to start a new week.
Phase 1:
Dive Bomb Push-up ×5
Lunge ×5 for each leg
Two Count Flutter Kick ×20
Rounds: 6
Phase 2
Plank Walk-up ×5
Reverse Lunge ×10
Superman Back Extension ×20
Sit-up (Maximum possible within 2 minutes)
Rounds: 6
Tuesday
Rest day.
Wednesday
Start the active day with warm-up exercises.
Phase 1:
Bodyweight Squat (60 seconds)
Squat Hold (60 seconds)
Rounds: 5
Phase 2:
Knee To Elbow Push-Up ×6
Split Squat ×12 for each leg
Bird Dog ×12 for each side
Leg Raise ×25
In and Out ×25
Rounds: 4
Note: 15 seconds break between exercises.
Thursday
Rest day.
Friday
Start the day with heavy and effective warm-up exercises like the steam engine, trunk rotation, etc.
Phase 1:
Burpee (60 seconds)
Plank Hold (60 seconds)
Side Plank both sides (60 seconds each side)
Sit-up (60 seconds)
Push-up (60 seconds)
Rounds: 6
Phase 2
Lunge Cycle ×12 each lunge type
Lateral Lunge ×12
Tip-Over ×12
Rounds: 4
Note: 15 seconds break is enough for week 4, but you should reduce it to a 10-second break.
Saturday
Rest day
Sunday
Sunday is cardio day and improves overall heart health. You should begin with a cardio warm-up before starting the workout for the day.
Run for 5 minutes and do 25 bodyweight squats.
Repeat the process four times to activate the muscles and enhance the heart rate.
You may continue the workout up to 3 times to get better results.
Tips To Start Workout For Beginners
Before starting any workout routine, a beginner must consider some crucial points mentioned below
Move Slowly
A beginner must understand that building a fit body through workouts takes time. Moreover, doing plenty of exercises from the start won’t help them get the desired results quickly.
You should start slowly with minimum exercises in the initial week and gradually increase the intensity with time. Additionally, you may prevent yourself from injuries and other harsh conditions.
Analyze Your Limits
Everyone has their limit of taking physical stress. Hence, evaluating your limits before adding physical activities to your routine is essential.
Knowing your physical limits would help you build a practical and helpful workout routine. Moreover, you won’t push yourself beyond the determined limits to prevent injuries.
Make Workout Entertaining
Starting a new habit could be challenging for anyone. But, you may easily tackle the challenging task by taking it as fun. Initially, you should add some physical activities you love, like cycling, running, etc. Moreover, it would help if you focus on the process irrespective of the results.
Consider Warm-up and Cool-down Exercises
It would be foolish to jump into hectic exercises without a warm-up session directly. Similarly, ending the workout session without cool-down exercises may cause muscle soreness and other related conditions. Hence, it’s always essential to emphasize doing warm-up and cool-down exercises.
You Deserve Rest
As a beginner, you should not consider doing exercises daily. Try creating a perfect balance between active and rest days to keep the body healthy. But, you may consider simple stretching exercises on rest days for sore muscles.
Conclusion
You may consider the above-mentioned workout plan to begin a healthy lifestyle. All the exercises mentioned in the plan are easy and perfect for a beginner.
If you want to change the above routine, you are free to do so. But, you must consult a trainer before adding or deleting exercises from the above routine.
+5 References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Available from https://medlineplus.gov/benefitsofexercise.html
- Available from https://www.hsph.harvard.edu/nutritionsource/physical-activity-research/
- Vanderka Marián, Longová Katarína,1, Olasz Dávid, et al. Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads. Logo of jssm. J Sports Sci Med. 2016 Sep; 15(3): 492–500.Published online 2016 Aug 5.
- Andrea J Fradkin , Tsharni R Zazryn, James M Smoliga. Effects of warming-up on physical performance: a systematic review with meta-analysis. PMID: 19996770 DOI: 10.1519/JSC.0b013e3181c643a0
- Joseph E. Donnelly, Professor, Jeffery J. Honas, Bryan K. Smith, et al. Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial-2.Obesity (Silver Spring). 2013 Mar; 21(3): E219–E228. doi: 10.1002/oby.20145
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Otella has an experience of around eight years of writing about health and nutrition-related topics. She is a full-time mother and a housewife, and the time she has left after doing her mother and household duties is spent writing for Working for Health as a full-time writer. Her life goal is to raise both her boys into a gentleman, and at the same time, she wants to educate people on how to keep themselves fit by tweaking their daily diet.