Starting a workout plan can be somewhat daunting when you’re new to it. It’s a completely new experience, and you won’t know what you have to do exactly. You’ll have to be wary of things like exercise form, range of motion, and working till failure. That said, you’ll feel a lot better if you know what you’re doing. The best way to ensure that you stick to a new plan is to start off slow. Get used to the exercises and the equipment. Once you get the hang of things, you can gradually build up the intensity. To help you get started, here’s a workout plan for beginners that you can use.

Workout Four Days in Your First Week

To get the most out of your workout plan, you must exercise at least four days every week. Therefore, there’s no reason why you shouldn’t start with that in your first week. Here’s how you should divide your workout plan.

First Day and Third Day

On your first day and third day, you should incorporate a mix of strength training and cardio exercises. In your first week, you should work on your upper body. This includes your arms, shoulders, back, and abs. You should start with compound exercises like a shoulder press, a lat pulldown, the plank, pushups, and pullups. Try to do each of these exercises for about 12 repetitions with about 40 seconds of rest between each set. Try to complete this in about 20 to 25 minutes.

You can either use the cycling machine, treadmill, or elliptical for your cardio exercises. It’s best to start off with steady-state cardio for 10 minutes. Steady-state cardio entails doing a cardio exercise at a steady pace during the entire exercise. Pick a speed that you can manage easily.

Second and Fourth Day

On the second and fourth day, you should work on your lower body, along with a cardio exercise. This means that you should focus on your quads and glutes. You can do squats, stationary lunges, and glute bridges. It’s best to do all of these exercises without weights to start off. Once you’re done with those exercises, continue with 10 minutes of steady-state cardio.

Include a Rest Day Between the Second and Third Day

It’s important that you rest in the middle of the week after you do your upper and lower body exercises. Rest will allow your muscles to develop faster and healthier. You’ll also be able to deal with initial muscle soreness better.

Conclusion

It’s always a great decision to start a good workout plan for beginners. Start slow and keep making your workouts progressively intense. After your first week, you should consider using weights. Start with light weights, and do a proper warmup routine before you begin. You can do some dynamic stretching to get your muscles ready for your workout. Just make sure that you get plenty of rest along with at least 8 hours of sleep. This way, you’ll become healthier and stronger in a short amount of time.