5-Week Fitness for Beginners
Before you start, here are some key points to make sure you’ve covered:
- Consult your healthcare provider.
You should always speak with your doctor before starting or strengthening a training routine, especially if you have an injury or medical condition.
- Collect your gear.
For strength training, you will need home training equipment such as dumbbells and exercise treadmills, medicine balls and mats. If you’re new to strength training, make sure you’re familiar with the basics and know how to choose the right weight.
- Record your vital statistics.
This information is especially important if you want to track your weight loss progress.
Also Read : Best Exercise Cycles For weight loss At Home
- Prepare for your workout.
Cardio is designed to be performed in any cardio or outdoors. If the machine isn’t your job, you can substitute your own workouts, videos, classes, outdoor workouts, and more. Or choose something else you like.
Day 1: Cardio Strength and Stretching
These workouts are short and simple and should last 35 to 45 minutes.
Workout 1: Beginner Cardio Duration: 20 minutes
Workout 2: Basic Strength Equipment Required: Light Dumbbells, Exercise Ball or Chair and Mat Duration: 10 to 15 minutes
Exercise 3: Calm Stretch
Day 2: Walking and Stretching
Instead of following a structured training program, today you do simple walking exercises and chair stretches to relax your shoulders, neck and back.
Workout 1: 10-minute brisk walk
Exercise 2: Seated Stretch
Day 3: Cardio Strength and Stretching
Your schedule today is the same as Day 1, but with a new cardio workout. Today, you’ll choose a 13-minute walking workout or a 10-minute cycling workout, but feel free to combine workouts if you want a longer workout.
Workout 1: Beginner Walk or Bike Duration: 10 to 13 minutes
Workout 2: Basic Strength Equipment Required: Light Dumbbells, Exercise Ball or Chair and Mat Duration: 10 to 15 minutes
Workout 3: Soothing Stretch
