Easy To Adapt Workout Plan For Beginners | Stayfitandyoung.com


Staying fit is the need of time. We all are termed as corporate slaves who have to prove their worth on a day-to-day basis. Due to this, the most important thing, “our health ” is left out. A balanced diet and proper exercise can let you go on an on. Exercising regularly is the boon to your health and body. There is no need to go for rigorous exercises to stay fit. Regular light exercises can do wonders for you. In the beginning, things may appear very tough for you but if you make it your daily habit then things will be very easy, and you will start feeling the change in your routine and energy towards your work. Here in this article, we have given some good tips and workout plan for beginners. Make it a daily habit like the way you eat food.

The biggest problem that 90% of us face while going ahead for doing exercise, as a daily routine is “where to start from.” Most of us think that exercising means, you will have to spend hours in gym sweating. But this is not always the case. You can go ahead with light exercises that use your body weight. Once you are into a routine then rest is easy.

Here are some good tips that you can deploy to overcome the first hurdle i.e where to start from. Follow this article, and you find the solution to this nightmare question. The best part is that you don’t need to visit a gym and pay their hefty fee. This is basically a workout plan for home. By the end of this article, you will see how easy it is to make exercise a daily part of your routine and the benefits involved.

Benefits of exercise

The biggest benefit of doing exercise daily is the boost that it gives to your body. On the first impression, it may appear that doing exercise will lead to the body getting tired, but on the contrary, people who do exercise daily are more energetic towards their job. It also boosts the confidence level of a person. Apart from this exercise reduces the chances of chronic illness and also enhances your sex life. The list is endless, you will get to know more as you proceed ahead with this article.

Types of exercises

This may not be your interest area but I am bound to tell you the types of exercises as I know that as you make exercise a part of your daily routine, you will definitely try your hands with different types of exercises for sure. Here is the list :

Aerobic: A must for starters, this includes continuous movement of the body parts. This exercise involves the movement of most of the body part simultaneously. This increases the flexibility of your body, and the chances of injuries become minimal. Swimming, running, and dancing, Zumba are some common examples.

Strength Exercises: It helps to increase the stamina of your body, the strength of your muscle and helps in defining your body shape. Typical examples are weight training, sprinting, resistance training, etc.

Calisthenics: This involves body movements done without equipment and weight at a medium pace. Lunges, sit-ups, push-ups, and pull-ups are some common examples. Calisthenics is the new trending thing now.

High-intensity interval training (HIIT):  This style includes repetitions of small bursts of high-intensity exercises followed by low-intensity exercises and small rest period in between.

Boot camps: This is a high-intensity circuit which is a combination of aerobic and resistance exercises (time-based)

Stability Exercises: This helps to strengthen the muscles of the body and improves coordination. Pilates, tai chi poses, and core-strengthening exercises are some common examples of stability exercises.

As you go ahead and exercise becomes a part of your daily routine, you can mix and match the exercises to extract maximum out of it.

Here it goes

Now that you are aware of the basics let dive into the precautionary measures that you need to take to ensure you don’t get injured and you get the maximum profit out of it.

Planning and Execution

The most important aspect before going ahead for exercising. Make realistic goals. We all know what our bodies can withstand. Based on our stamina and potential, you will have to plan your routine and have to implement it accordingly. 

Each and every individual has a different strength level. It may be possible that a person running beside you in the park may take 10 rounds with any issue and you may not be able to take 2 shots. There is no need to worry. Considering your stamina, you need to set your goals. As you go ahead of your stamina will increase, and then you can also go ahead and takes multiple rounds.

Starting with small steps keeps you motivated and increases your stamina slowly and steadily.

Basic Health Checkup

Before starting this workout plan for beginners, it is necessary to get your basic health checkup done. Basically, you will have to get your physical examination done. This nullifies any chances of injuries during workout. This also lets you know your limitations and you can plan your workout accordingly. 

workout plan for a beginner

Strict Determination

This is the most important thing that is required before you start exercising. You need to groom your mind for daily exercise. Initially in the beginning workout plan for beginners will not be that easy and your mind will ask you to quit. Groom your mind to stick to the workout plan without fail. Once you make it your habit, then things will be very easy.

What next

Once you have planned everything now is the time to execute the things. Keep in mind that you have to keep your self motivated and your tempo very high during the entire workout session. It has been found that in most of the cases, the person gets demotivated and bored by following the same strategic plan. So the first thing that you have to do is to ensure that you didn’t get bored and demotivated. The biggest reason for this demotivation is the exercise level that new people adopt due to the sheer lack of knowledge. 

You have to take baby steps here. Apart from exercising, proper rest is also necessary for muscle building. So here is a simple one week plan for beginners. This plan is framed in such a way so that a person doesn’t get tired and bored while following the plan.

Full week Exercise plan.

Initially when you are starting the routine, then 5 days of exercise is enough. Once this routine gets imbibed in your daily routine, you can increase one day more ( all up to you). You have to devote max 45 mins initially, and the exercise pattern with be running and stretching. 

workout plan for home

Monday: Start with 45 mins of walk, preferably brisk walk or jogging. This may appear tough, but there is no need to panic, you can customize your walking or jogging pattern as per your strength level.

Tuesday: Now you will have to bifurcate your 45 mins into two parts. You can do it like this. 15 mins of brisk walking, then go for stretching exercises.

Alternating 10 lunges for each leg, 10 sit-ups, 10 push-ups (3 sets each)

Alternating 10 chair-dips, 10 air-squats,10 jumping jacks (3 sets each)

Wednesday: Rest day

Thursday: 30 mins bicycle riding. If you don’t have access to a bicycle, then you can go ahead for jogging at a moderate speed.

Friday: Again, the same exercise pattern like Tuesday.

Saturday: Rest 

Sunday: Long walk for 45 mins. No need to do brisk walking on Sunday.

You need to stick to this plan for two weeks only. Initially things may appear to be very tough, but believe me, if you follow this routine for 2 weeks you won’t be able to stop yourself from going for exercise.

Once this becomes your daily routine, then you can go ahead for different advanced workout plans at the gym.

Read: A must gym workout plan for beginners


The first requirement for doing exercise is keeping yourself motivated and grooming your mind to stick to the plan. Apart from this, you should keep yourself hydrated by drinking enough water during use. Post-workout you should take a properly balanced diet. And cool down properly to ensure that your body returns to its normal state. This will bring your blood circulation and breathing to a normal state. And lastly, wait for 30 mins before taking a bath.

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