The Complete Beginner’s Workout Program

BySean McKlveen
Complete Beginner’s Workout Program

You want to get started with a plan to work out your whole body, but you aren’t sure how to get started. If you give this workout plan for beginners a try, you’ll be on your way to a healthier and more fit body in no time.

The decision to commit to a fitness plan or to begin working out again might be challenging. When all is said and done, who has the time to go to the gym, pay for personal fitness lessons, or look for activities that are free? The good news is that there are a lot of ways to get healthy that don’t require purchasing expensive equipment, hiring a personal trainer, or working two jobs.

Even better? These are also excellent alternatives to following a predetermined exercise regimen for the purpose of assisting you in losing weight and improving your fitness level. You don’t need much more than a regular routine and some motivation to be successful.

If you are going to start working out again, you need do it the right way this time.

Find a program that caters to your specific requirements and objectives, as this is the most effective method to get started with a full-body exercise routine. We’ve put together this beginner workout plan for you to follow, and it doesn’t matter how much experience you have or how fit you currently are; you can still benefit from it.

Level 1

This is the appropriate level for you if you are just starting out with exercise or if it has been a while since you have been active. The exercises included in level 1 are intended to get you moving while also assisting you in developing your strength and endurance. No matter what your fitness level is, you absolutely must include strength training in your routine.

Level 2

People who have been working out frequently and are searching for more of a challenge should go on to this level. You will continue to improve your strength and endurance by participating in the level 2 routines, which are more challenging than the previous ones.

Workouts that use the entire body are the most effective approach to burn calories and tone all of the muscles in your body. In addition, you won’t need any specialized tools or a lot of extra time to complete them.

Level 3

This is the most advanced level, and it is ideal for individuals who are already quite active and fit in their daily lives. Workouts at the level 3 difficulty are intended to challenge you to your limits and assist you in reaching the next level of fitness.

Always be sure to perform some sort of light stretching or cardio activity before beginning your workout, as warming up properly is a very necessary step.

Before beginning this or any other type of exercise program, you should make an appointment with your primary care physician to discuss any preexisting diseases or injuries, especially those that could be exacerbated by physical activity.

Level 1: Beginner’s Workout

Warm-Up

  • Some moderate aerobic activity
  • Walking, jogging, riding, elliptical (5-10 minutes)
  • Stretching with movement
  • Side bends, torso twists, leg swings, arm circles, and arm circles (3-5 minutes)

Main Set

  • Squats using only your bodyweight (15 reps)
  • Take a break of thirty seconds between each set.
  • Pushups (10 reps)
  • Take a break of thirty seconds between each set.
  • Walking Lunges (10 reps per leg)
  • Take a break of thirty seconds between each set.
  • Abdominal crunches (20 reps)
  • Take a break of thirty seconds between each set.
  • Side Plank (30 seconds per side)
  • Take a break of thirty seconds between each set.
  • Perform the main set a total of three to five times.

Cool-Down

  • Stretching in a static position
  • The lower body, the upper body, the chest, and the shoulders (5-10 minutes)

Workout of an Intermediate Difficulty (Level 2)

Warm-Up

  • Some moderate aerobic activity
  • Walking, jogging, riding, elliptical (5-10 minutes)
  • Stretching with movement
  • Side bends, torso twists, leg swings, arm circles, and arm circles (3-5 minutes)

Main Set

  • Squats using only your bodyweight (15 reps)
  • Pushups (10 reps)
  • Walking Lunges (10 reps per leg)
  • Abdominal crunches (20 reps)
  • Side Plank (30 seconds per side)
  • Perform the main set a total of three to five times.

Cool-Down

  • Stretching in a static position
  • The lower body, the upper body, the chest, and the shoulders (5-10 minutes)

Workout of an Intermediate to Advanced Level

Warm-Up

  • Some moderate aerobic activity
  • Walking, jogging, riding, elliptical (5-10 minutes)
  • Stretching with movement
  • Side bends, torso twists, leg swings, arm circles, and arm circles (3-5 minutes)

Main Set

  • Squats using only your bodyweight (15 reps)
  • Pushups (10 reps)
  • Walking Lunges (10 reps per leg)
  • Abdominal crunches (20 reps)
  • Side Plank (30 seconds per side)
  • Perform the main set a total of three to five times.

Cool-Down

  • Stretching in a static position
  • The lower body, the upper body, the chest, and the shoulders (5-10 minutes)

Tips For Beginners

It is preferable to begin at square one as opposed to diving headfirst into a standard workout plan at the gym. Instead of making sweeping lifestyle adjustments all at once, it is preferable to construct a new workout routine from the ground up.

You will be able to maintain your consistency this manner, and as a result, you will see benefits more quickly.

Here are some tips:

Take It Easy in the Beginning

As is the case with the majority of endeavors, you ought to go about beginning a fitness routine cautiously and gradually. You will have a lower chance of becoming injured as a result of this, and you will be able to increase your endurance as a result. Compound actions are another great way to maximize the benefits of your time spent lifting weights at the gym.

When you first begin a new exercise regimen, one of the most important things you can do is concentrate on strengthening the primary muscle groups in your body. These aspects will help you see the best return on your investment and will speed up the process of reaching your goals. The chest, back, shoulders, and arms are all included in the definition of the upper body. The legs, the glutes, and the abdominal region make up the lower body.

Begin with more manageable weights.

When you first start working out, it’s a good idea to start with lighter weights so that you don’t injure yourself. You will be able to sense the resistance in this way without putting undue burden on yourself. If you work with a lesser weight, you won’t tire out as quickly because you won’t be exerting as much force. You can also perform many exercises with the same weight if you choose to.

Beginning with a manageable goal is essential, regardless of whether your objective is to trim down or simply improve your fitness. If you want to tone your arms, for instance, you don’t want to use a weight that’s too heavy. Instead, select a pair of more manageable weights and perform sets that last for no more than thirty seconds each.

You will be able to feel the muscles that you are working on in this manner, while at the same time reducing the likelihood that you may overtrain. Always prioritize proper form above increasing your weight when designing a weight training program for novices.

Concentrate on Performing Compound Movements

Compound exercises should absolutely take precedence over repetitive aerobic routines if you want to get the most out of your workout time. Your cardiovascular endurance will improve as a result, and you will be able to burn fat more quickly.

Compound motions entail the simultaneous use of numerous joints, which is why they are so useful for the development of a particular muscle group. Instead of spending hours upon hours performing endless crunches, you could, for instance, pick up a medicine ball and perform some overhead throws.

Cardio will be beneficial to your health, but you should do it after you’ve finished your strength training. In the same way, when it comes to resistance training, you shouldn’t neglect compound exercises in favor of using machines. This will not improve your performance, and it will raise the likelihood that you may get hurt.

Try to work out at the gym on at least three occasions every week.

At the very least three times per week, you should go to the gym if you are working toward getting in better shape. This will allow you to shed fat while also assisting you in the process of building muscle.

In the weight room, it is absolutely necessary to place an emphasis on compound exercises and to maintain a regular program for weight training. This will enable muscular building while also facilitating fat loss in the body.

When it comes to cardio, you might want to consider picking up an HIIT (High-Intensity Interval Training) routine. This is an excellent method for reducing fat and increasing physical fitness, and it can be done either at home or in the gym. A beginner’s full-body exercise routine should always be performed at least three times per week at the very least.

Include Cardiovascular Exercise Almost Every Day.

Not only is cardiovascular exercise important for one’s overall health, but it’s also an extremely efficient means of getting fit. This is due to the fact that it enables you to burn fat and develop muscle while also allowing you to increase your cardiovascular endurance.

Incorporating cardiovascular exercise into your regimen can be done in a variety of different ways. This can include anything from walking to HIIT (high-intensity interval training) programs. [Note: HIIT stands for high-intensity interval training.

It is essential to keep in mind that aerobic exercise should not be the only thing you perform in the gym; rather, it should make up a larger portion of your whole regimen.

Choose Nutritious Options When Eating

To get the most out of any form of physical activity, it is essential to make nutritious eating choices. This will make it possible for you to receive the necessary nutrients and will enhance the likelihood that you will keep to a regimen.

Make sure to jot down everything you need at the supermarket on paper before you go shopping for groceries. This will assist you in maintaining your focus and will prevent you from meandering around without a specific destination in mind.

In addition to this, it is a smart idea to create nutritious food selections at home before going out. In this way, you can avoid the temptation of indulging in meals that are bad for you. When deciding what to consume, there are a few things that you need to keep in mind.

Plenty Of Protein

Protein is an essential nutrient for maintaining and enhancing one’s physical health as well as for the development of muscular mass. Because of this, it is recommended that you consume a diet that has a sufficient amount of protein.

Lots Of Vegetables

Vegetables are not only an important part of a balanced diet but also one of the foods that have the highest concentration of nutrients.

Healthy Lipids

In many cases, a diet that is abundant in protein and veggies will be deficient in the essential component known as healthy fats.

Have Some Time Off Every Once in a While

Your health and fitness plan is only as effective as the days when you don’t commit to following it. Because of this, it is essential to give yourself a day off every so often to recharge your batteries. In that case, you won’t have any time to relax and recuperate, which will just increase your risk of injury and exhaustion.

This gives you the opportunity to shake up your routine and give your body a rest at the same time. You will be able to avoid overtraining and exhaustion as a result of this, thanks to this.

Even though it’s necessary to take a break every once in a while, you shouldn’t make it a habit to skip out on your regular exercise routine. This will simply result in exhaustion and injury, making it far more difficult to get back into shape after you have lost it.

Maintain Your Drive

In conclusion, it is essential to keep in mind that the success of your routine is directly proportional to the degree to which you are able to motivate yourself. This indicates that it is critical to maintain your enthusiasm and motivation regarding the workout programs you have set for yourself.

When beginning a new exercise routine, it is essential to take it easy at first and not push oneself too quickly or too hard. This may result in illnesses, exhaustion, and feelings of despondency. Instead, gently into your workouts and gradually build up to your desired level of intensity as you become more used to the activity.

A Few Parting Thoughts

Being patient is the single most crucial thing to keep in mind when beginning a new fitness plan for yourself. It will take some time before you start to notice results, just like Rome wasn’t created in a single day.

You shouldn’t quit up just because you don’t get results right away. Just because you don’t see results right away doesn’t mean you should give up. It is important to remember to appreciate the process and to concentrate on the trip rather than the final goal. In little time at all, you’ll be well on your way to achieving all of your fitness objectives.