The world of fitness can feel overwhelming if you’re new - workouts, schedules, exercises, weights, and supplements galore can start to feel like too much. At its core, though, fitness isn’t all that difficult and you don’t need all the bells and whistles. All you need is a good attitude and a willingness to learn.
You’re perfectly fine to start a workout plan for beginners at home, with no equipment. It may not seem like it, but this can be just as effective as going to the gym every day as long as you’re doing the right exercises. This is where an easy, beginner-friendly program like 30-Day Fitness comes in handy. It’s not in-your-face but it does offer instruction and guidance.
Workouts to Include in Your Weekly Fitness Plan
Starting a workout routine is often the hardest part. Once you’ve figured out the details and gotten through the first week, it’ll quickly start fitting into your life. If you’re after easy workouts for beginners, start by targeting the main muscle groups:
- Back
- Chest
- Arms
- Legs
- Shoulders
- Abs
Each of these areas can be targeted specifically or worked into a full-body routine. Gyms offer various machines and free weights to help you target these things, but you can do so just as effectively using bodyweight workouts. Some example of these include:
- Push-ups
- Squats
- Burpees
- Lunges
- Bridges
- Knee Raises
- And more
These are just a few of the most common bodyweight workouts that help build muscle. If you don’t have any experience with these exercises - that’s fine! 30-Day Fitness has a whole library of targeted workouts, complete with detailed instructions on how to do each exercise, in both written and video format.
The Best Weekly Workout Routine for Beginners
Many people work out for upwards of two hours a day, up to six days a week. For someone advanced in their fitness, this is great. But, it’s not for everyone. You may never get to the point of spending hours in the gym at a time, and there’s nothing wrong with that.
You can see consistent results with shorter workouts as long as you do it correctly. It’s also important to note that jumping into long workouts six days a week is not only too much for a beginner but it can be legitimately dangerous.
Even the simplest workout will be a shock to the system as you use your muscles in new ways for the first time. So, you must start slow. For a true beginner, start with two or three days a week, no more.
30-Day Fitness offers the perfect solution for starting a workout routine with easy workouts for beginners. You can take their individual exercises and create custom workouts and routines to go with however many days you want to workout. It’s completely customizable and will fit into your schedule seamlessly.
The Importance of Rest Days
In addition to starting a workout routine that is safe and reasonable, you must understand the importance of rest days. If you do aspire to advance your fitness to the point of frequent, high-intensity workouts, you still can’t ignore rest days.
Rest days aren’t just about taking a break. If that were it, the most dedicated fitness nuts would workout every day because they wouldn’t want a break. No, rest days are necessary for your body to recover and repair itself. In fact, building muscle is the direct result of it repairing itself after being broken down through your training.
Rest days are a part of your workout and a part of the process, whether it be losing weight, building muscle, or both.
So, even as you move up and become more advanced, never neglect your rest day each week.
How Long to Workout For
The length of your workouts can, in part, depend on your schedule and how much free time you have, but should also consider your level of fitness. Beginners should start with about 30 minutes a day, and go from there. 30-Day Fitness offers workouts of varying lengths, meaning you can choose the duration and increase it as you build strength and stamina.
30 minutes per day three days a week may not seem like much, but it’s more than enough to get results. Especially with 30-Day Fitness by your side to create the perfect weekly fitness plan, you’ll see progress in no time.
Sample Weekly Workout Schedule for Beginners
If you’re still feeling overwhelmed, try starting with this simple weekly workout routine designed for beginners. This schedule uses what’s called a three-day split, with an added day for just stretching. You work out three days a week, targeting different sets of muscles each day. This gives each muscle group a chance to recover while you work on others:
Sample Weekly Workout Routine for Intermediate
Once you master how to stick to a workout routine and you’re increasing your fitness level, you can move up to a four-day split workout if you want. This increases the number of workouts you do while still allowing for plenty of rest.
There are many ways to create a four-day schedule. If you want to keep the muscle groups broken up over the days, try keeping the three-day schedule and simply adding a cardio day:
Of course, these are not the only schedules that will work, only an idea for you to start with. You can play around with days, lengths, exercises, and workouts. That’s the beauty of 30-Day Fitness, it’s entirely customizable and you can find specialized workouts for each of these target areas.
Final Tips for Starting a Workout Routine
Starting a workout routine and then learning how to stick to it is undoubtedly difficult and often, you need a little guidance. 30-Day fitness helps you get started by making it as easy as possible. With their customizable routines and a huge library of exercises and instructions, you can’t go wrong.
Use the app to build your first workout, and remember these tips as you get started:
- Start slow. Rushing into more than you’re ready for is useless and dangerous.
- Be consistent. Don’t worry about intensity or length, just be consistent each week.
- Don’t skip your warmups and cooldowns. These are necessary for prepping the body for training, and recovering afterward. If you don’t do these parts, you risk injury and discomfort which will only convince you to stop.
- Master basic movements like squats and pushups before trying more complex exercises. Set goals. This keeps you motivated.
Ultimately, it’s up to you and how badly you want it. Take these tips and use 30-Day Fitness to your advantage, and you’ll be set - as long as you put your mind to it and stay dedicated.
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