Many people want to start exercising to lose weight or just become healthier. The biggest problem is that most people don’t know where to start. Many are also embarrassed to go to the gym or just don’t want to spend money. Well, you can start with a very simple program that only takes 10 to 15 minutes each day and you can do it at the comfort of your own home.
In this article, I have created a simple exercise plan for beginners. It is composed of easy exercises that involve the major and minor muscle groups of the body for a complete workout. You can squeeze in this simple workout in the morning after waking up or at night when you get home from work. It is a circuit style workout (focusing on You do not have permission to view the full content of this post. Log in or register now.) that you can repeat 1 to 4 times if you want a more vigorous exercise session. You can also increase the number of reps for a more intense workout.
First Week
Day 1 – 20 Jumping Jacks, 15 Squats, 12 Pushups, 20 Crunches
Day 2 – 20 High Knees, 12 Lunges (each side), 12 Pushups, 15 seconds Plank
Day 3 – 20 Jumping Jacks, 15 Squats, 15 Pushups, 20 Crunches
Day 4 – 20 High Knees, 12 Lunges (each side), 15 Pushups, 20 seconds Plank
Day 5 – 10 Burpees, 20 Squats, 10 Plank Jacks, 25 Crunches
Day 6 – Take a walk (20 to 30 minutes) followed by 15 Minutes of Stretching
Day 7 – Rest Day
Second Week
Day 8 – 25 Jumping Jacks, 20 Squats, 15 Pushups, 25 Crunches
Day 9 – 25 High Knees, 12 Lunges (each side), 15 Pushups, 25 seconds Plank
Day 10 – 25 Jumping Jacks, 20 Squats, 15 Pushups, 25 Crunches
Day 11 – 25 High Knees, 12 Lunges (each side), 15 Pushups, 25 seconds Plank
Day 12 – 15 Burpees, 25 Squats, 15 Plank Jacks, 30 Crunches
Day 13 – Take a walk (20 to 30 minutes) followed by 15 Minutes of Stretching
Day 14 – Rest Day
Third Week
Day 15 – 30 Jumping Jacks, 25 Squats, 20 Pushups, 30 Crunches
Day 16 – 30 High Knees, 15 Lunges (each side), 20 Pushups, 30 seconds Plank
Day 17 – 30 Jumping Jacks, 25 Squats, 20 Pushups, 30 Crunches
Day 18 – 30 High Knees, 15 Lunges (each side), 20 Pushups, 30 seconds Plank
Day 19 – 20 Burpees, 30 Squats, 20 Plank Jacks, 35 Crunches
Day 20 – Take a walk (30 to 45 minutes), 15 Minutes of Stretching
Day 21 – Rest Day
Fourth Week
Day 22 – 35 Jumping Jacks, 30 Squats, 25 Pushups, 35 Crunches
Day 23 – 35 High Knees, 20 Lunges (each side), 25 Pushups, 45 seconds Plank
Day 24 – 40 Jumping Jacks, 35 Squats, 25 Pushups, 40 Crunches
Day 25 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 45 seconds Plank
Day 26 – 25 Burpees, 40 Squats, 25 Plank Jacks, 45 Crunches
Day 27 – Take a walk (30 to 45 minutes), 15 Minutes of Stretching
Day 28 – Rest Day
Additional Tips
Wear something comfortable.
Rest after every exercise so you can catch your breath.
Drink plenty of water to prevent dehydration.
Do not skip rest days to allow your body to recover.
Reduce calorie consumption if your goal is weight loss.
Consult your doctor before starting this exercise program especially if you have a medical condition.
In this article, I have created a simple exercise plan for beginners. It is composed of easy exercises that involve the major and minor muscle groups of the body for a complete workout. You can squeeze in this simple workout in the morning after waking up or at night when you get home from work. It is a circuit style workout (focusing on You do not have permission to view the full content of this post. Log in or register now.) that you can repeat 1 to 4 times if you want a more vigorous exercise session. You can also increase the number of reps for a more intense workout.
First Week
Day 1 – 20 Jumping Jacks, 15 Squats, 12 Pushups, 20 Crunches
Day 2 – 20 High Knees, 12 Lunges (each side), 12 Pushups, 15 seconds Plank
Day 3 – 20 Jumping Jacks, 15 Squats, 15 Pushups, 20 Crunches
Day 4 – 20 High Knees, 12 Lunges (each side), 15 Pushups, 20 seconds Plank
Day 5 – 10 Burpees, 20 Squats, 10 Plank Jacks, 25 Crunches
Day 6 – Take a walk (20 to 30 minutes) followed by 15 Minutes of Stretching
Day 7 – Rest Day
Second Week
Day 8 – 25 Jumping Jacks, 20 Squats, 15 Pushups, 25 Crunches
Day 9 – 25 High Knees, 12 Lunges (each side), 15 Pushups, 25 seconds Plank
Day 10 – 25 Jumping Jacks, 20 Squats, 15 Pushups, 25 Crunches
Day 11 – 25 High Knees, 12 Lunges (each side), 15 Pushups, 25 seconds Plank
Day 12 – 15 Burpees, 25 Squats, 15 Plank Jacks, 30 Crunches
Day 13 – Take a walk (20 to 30 minutes) followed by 15 Minutes of Stretching
Day 14 – Rest Day
Third Week
Day 15 – 30 Jumping Jacks, 25 Squats, 20 Pushups, 30 Crunches
Day 16 – 30 High Knees, 15 Lunges (each side), 20 Pushups, 30 seconds Plank
Day 17 – 30 Jumping Jacks, 25 Squats, 20 Pushups, 30 Crunches
Day 18 – 30 High Knees, 15 Lunges (each side), 20 Pushups, 30 seconds Plank
Day 19 – 20 Burpees, 30 Squats, 20 Plank Jacks, 35 Crunches
Day 20 – Take a walk (30 to 45 minutes), 15 Minutes of Stretching
Day 21 – Rest Day
Fourth Week
Day 22 – 35 Jumping Jacks, 30 Squats, 25 Pushups, 35 Crunches
Day 23 – 35 High Knees, 20 Lunges (each side), 25 Pushups, 45 seconds Plank
Day 24 – 40 Jumping Jacks, 35 Squats, 25 Pushups, 40 Crunches
Day 25 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 45 seconds Plank
Day 26 – 25 Burpees, 40 Squats, 25 Plank Jacks, 45 Crunches
Day 27 – Take a walk (30 to 45 minutes), 15 Minutes of Stretching
Day 28 – Rest Day
Additional Tips
Wear something comfortable.
Rest after every exercise so you can catch your breath.
Drink plenty of water to prevent dehydration.
Do not skip rest days to allow your body to recover.
Reduce calorie consumption if your goal is weight loss.
Consult your doctor before starting this exercise program especially if you have a medical condition.