Starting a workout is adventurous, but most of the time, people do not follow it consistently. Without proper guidance, people start exercising, training, or planning an advanced routine, which creates confusion, pain and leads to early giving up. The solution to this problem is easy and effective. Therefore, design a weekly routine first that is balanced, realistic, and easy to follow.
This guide will help you create a beginner-friendly weekly routine. This helps in weight loss, will help you to stay consistent, fit, even if you are doing a workout at home.
Why do beginners need a weekly workout routine?
One structured weekly workout routine helps in:
- To be regular
- Avoid injuries
- Balance strength, cardio, and rest
- Tracking weekly performance
Without a routine workout is not effective. An easy design creates an opportunity to be regular and disciplined in your work.
Step 1. Clean fitness goal
Before planning your weekly routine, start prioritizing your goal. For beginners, these games can be
- weight loss
- Improve basic fitness
- Build strength
- To be active and healthy
Remember, avoid setting too many goals at the beginning. There should be a resemblance between your goals with the exercise you are starting with.
Step 2. Decide your workout days
For learners, in a week, 3 to 4 days are efficient. Daily training can lead to cramps and pain in muscles in the initial days of your journey. Rest is for progress and recovery of your body.
Step 3. Structure your routine
For newcomers weekly workout routine should include
- Strength training
- Light cardio
- Rest or recovery days
A sample routine could look like:
Table
| DAY | WORKOUT TYPE |
| Monday | Full body workout strength |
| Tuesday | Cardio(Walking/Cycling) |
| Wednesday | Rest(light mobility) |
| Thrusday | Full body workout strength |
| Friday | Cardio(Walking/Cycling) OR Yoga |
| Saturday | Rest |
| Sunday | Recovery with ligh walking |
This way you can give your body a balanced Structure routine which can avoid injuries and pain.
Step 4. Pick an easy exercise
When designing a weekly workout routine for beginners, focus on basic compound movement. These exercises train multiple muscles and are easy to learn.
Effective and easy exercise includes
- Lunges
- Planks
- Pushups with walls
- Squats
- Yoga poses
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Try to do 6-8 exercises in each session. More exercise does not always lead to better results.
Step 5. Guidance for the learner
- Sets 2- 3
- Reps 8- 12
- Workout 30 -45 minutes
This much volume is enough without putting pressure and stress on the body
Step 6. Include the right cardio exercise
Cardio helps in good heart health and reduces excess cholesterol in the body. But keep in mind, when starting your journey, keep it easy and more fun.
Options for cardio for learners
- Fast walking
- Cycling
- Skipping(if no joint pain)
- low-impact home cardio
Set this goal for 2-3 days, aiming for 25-35 minutes; it should support your routine rather than interrupting and lowering your workout intensity.
Step 7. Importance of rest and recovery
When you decide on a workout routine, there should be proper days for the body’s recovery. Rest helps to gain strength and energize your body for the next day. The chances of pain and tearing of ligaments are less for people. There should be proper execution for exercise, cardio, and rest days in your weekly workout plan.
On the rest, you can plan
- 10 -15 minutes of stretching
- Light yoga exercise
- Light walking after dinner
- Pre-workout meal or healthy breakfast(low-calorie)
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Mistakes to avoid
- Continuously working out
- Advance workout
- Ignoring cool down and rest in between exercises
- Changing routine every week
Final words
For beginners, you do not need heavy equipment or expensive diet plans. Basic body movements, a clear schedule, and recovery are all you need to build a strong fitness foundation.
Start slowly, give your body time to recover. Over time in your fitness journey, you can increase the intensity of your workouts.
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