An Exercise Routine For Beginners

Here is a simple and effective beginner’s exercise routine. It includes a mix of cardio, strength training, and flexibility exercises to build a solid foundation. Aim to perform this routine 3–4 times per week.

• March in place (2 minutes)
• Arm circles (1 minute, forward and backward)
• Side lunges (1 minute)
• Light jogging or brisk walking (2–3 minutes)

Every expert was once a beginner. Start small, stay consistent, and watch yourself grow stronger every day!

Cardio (5 minutes)
Choose one option:

• Jumping jacks (30 seconds, rest for 10 seconds, repeat for 5 rounds)
• Walk or jog in place (steady pace)
• Dance to your favorite song

Strength Training
Complete 2 rounds of the following exercises. Rest for 30 seconds between each exercise.

1. Bodyweight Squats (12–15 reps): Stand shoulder-width apart, bend your knees, and push your hips back as if sitting in a chair. Return to standing.
2. Modified Push-Ups (8–12 reps): Perform on your knees or against a sturdy wall if needed.
3. Bent-Over Rows (12 reps per arm): Use a lightweight object (like a water bottle) to mimic weights. Bend forward slightly, pull the object toward your waist, and lower it.
4. Glute Bridges (12–15 reps): Lie on your back, knees bent, feet flat. Lift your hips towards the ceiling, squeeze your glutes, and lower back down.

Core Work

1. Plank (15–30 seconds): Start on your forearms and toes (or knees for a modification), keeping your back straight.
2. Dead Bug (10 reps per side): Lie on your back, extend your arms and legs upward, and alternate lowering one arm and the opposite leg while keeping your core engaged.

1. Child’s Pose (Hold for 30 seconds): Sit back on your heels, stretch your arms forward, and relax.
2. Cat-Cow Stretch (10 reps): On your hands and knees, alternate arching your back upwards and dipping it downwards.
3. Hamstring Stretch (30 seconds per leg): Sit down, extend one leg, and reach for your toes.
4. Chest Opener (30 seconds): Stand, clasp your hands behind your back, and lift your arms slightly while opening your chest.
5. Quad Stretch (30 seconds per leg): Standing on one leg, pull the opposite foot toward your glutes to stretch your thighs.

Weekly Schedule

• Day 1: Full workout
• Day 2: Active rest (light yoga, walking)
• Day 3: Full workout
• Day 4: Rest
• Day 5: Full workout
• Day 6: Active rest
• Day 7: Rest or optional full workout

Tips:

• Focus on form over speed to avoid injury.
• Stay hydrated.
• Adjust the intensity as needed (reduce reps, take longer rests, or modify movements).
• Track your progress to stay motivated!

Here are detailed video tutorials to help you master bodyweight squats and other exercises in your beginner routine:

How to Do Squats for Beginners: This video provides a step-by-step guide to mastering squat form, focusing on proper mechanics to avoid injury.

Bodyweight Squats for Beginners: This tutorial explains the fundamentals of squats and common mistakes to avoid, ensuring you’re performing them correctly.

Mastering Bodyweight Squats: A comprehensive video designed for beginners, showcasing variations and tips for better technique.

Bodyweight Squat Demonstration: A concise video demonstrating how to perform squats effectively with clear visuals.

Squat Tutorial from Beginner to Advanced: This tutorial shows squat progressions from basic to more advanced levels, making it perfect as you advance in your fitness journey.