Beginner Workout Schedule

As a beginner, you can start a workout without buying any expensive fitness equipment. However, if you wish to hire an instructor then it is best to join a gym, where you will be provided with one.

Furthermore, if you want to form a workout routine for yourself, then you need to include the 5 basic components of physical fitness, such as cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Here are the guidelines for a beginner workout schedule with a sample chart for you to follow.

When starting a workout, it is important that you monitor your body mass, and use exercises which best suit your body composition. Here are some important guidelines that you need to follow when starting on an exercise routine.

Before starting a workout routine, it is important that you design the workout schedule according to your needs. For example, the workout can be aimed at weight loss, muscle gain, or simply for fitness.

The first thing you need to do is to weigh yourself, and using a measuring tape, measure in inches, your different body parts, like hip, butt, chest, thighs, calves, shoulders, biceps, triceps, etc. Note down these measurements in a diary, or enter it in an excel sheet in your personal computer.

If you wish to opt for weight loss, then focus on cardiovascular exercises which burn maximum amount of calories. Some of the best options are skipping, running, and cross-training on an elliptical machine. For muscle gain, opt for boxing workouts (to build muscles fast), swimming (to build lean muscles), or simply jogging and running.

If you wish to enter a beginner workout plan to be in good shape, then opt for jogging and running. It is very important that you perform a warm-up session of 10 minutes, before starting on cardio. A warm-up can also be mild jogging.

For muscle training, the best exercises are weight training and floor exercises. However, people aiming at weight loss who have fat mass in specific body parts, need to concentrate on that part particularly.

People who want to gain muscles need to follow weight training exercises for all the muscle sets equally. People looking to just tone up their body, should stick to light-weight exercises. Some examples of muscle training exercises are calf raises, leg extensions, back extensions, etc.

Another important aspect of a beginner workout plan is to perform stretching after a workout. Stretching helps to improve flexibility, and is necessary to establish the full range of motion for your body joints.

These exercises are especially advised for people who have undergone a surgery. While stretching, focus on relaxing and breathing slowly.

Keep checking your weight on the first day of every month, and again measure your body parts to check if you have lost weight in inches or gained muscle mass. After a month, you can add a bit more of weight to your exercises, and some more repetitions of weight training exercises. After two months, you can include some advanced weight training exercises.

If you are not reducing weight or slowly reducing weight from a specific body area, then consider adding more weight to your workout. For weight loss, make sure you burn more calories than you consume on a daily basis.

For muscle building, eat more protein-rich foods as they are the building blocks of our body, and help develop muscles. People who want to maintain their shape should follow a balanced diet. Here is a sample routine which you can follow to start a beginner workout program.

Monday: A cardio session of 45 minutes
Tuesday: ½ an hour of cardio followed by 15 minutes of shoulder exercises
Wednesday: A cardio session of 45 minutes
Thursday: ½ an hour of cardio followed by 15 minutes of chest exercises
Friday: A cardio session of 45 minutes
Sat & Sun: Rest

Monday: A cardio session of 45 minutes
Tuesday: ½ an hour of cardio followed by 15 minutes of abdominal exercises
Wednesday: A cardio session of 45 minutes
Thursday: ½ an hour of cardio followed by 15 minutes of lower body exercises
Friday: A cardio session of 45 minutes
Sat & Sun: Rest

Monday: A cardio session of 45 minutes
Tuesday: ½ an hour of cardio followed by 15 minutes of triceps and biceps exercises
Wednesday: A cardio session of 45 minutes
Thursday: ½ an hour of cardio followed by 15 minutes of back exercises
Friday: A cardio session of 45 minutes
Sat & Sun: Rest

For a start, follow the above routine to begin your exercise program, and make sure you include the major components of physical fitness in your workout routine. Also, wear proper fitting shoes to prevent any injuries.