A 4-Week Workout Plan For Beginners

A 4-Week Workout Plan For Beginners

Here’s a simple and balanced four-week workout plan designed for beginners or those returning to fitness. This plan focuses on building a solid foundation and improving overall strength, endurance, and flexibility. Always consult a healthcare provider before starting any new fitness program, especially if you have any underlying health conditions.

Week 1: Building the Foundation

Day 1: Full-Body Workout

  • Warm-up: 5-10 minutes of brisk walking or light jogging
  • Bodyweight Squats: 3 sets of 10 reps
  • Push-ups (modified if needed): 3 sets of 8-10 reps
  • Bent-over Dumbbell Rows (using light weights): 3 sets of 10 reps
  • Plank: 3 sets of 20 seconds
  • Cool-down: 5-10 minutes stretching

Day 2: Cardio

  • 30 minutes of moderate-intensity cardio (brisk walking, cycling, or swimming)

Day 3: Rest or Light Activity

  • Optional: Light yoga or stretching routine

Day 4: Full-Body Workout

  • Warm-up: 5-10 minutes of brisk walking or light jogging
  • Lunges: 3 sets of 10 reps per leg
  • Dumbbell Shoulder Press: 3 sets of 10 reps
  • Glute Bridges: 3 sets of 15 reps
  • Side Plank: 2 sets of 15 seconds per side
  • Cool-down: 5-10 minutes stretching

Day 5: Cardio

  • 30 minutes of moderate-intensity cardio (choose a different activity from Day 2)

Day 6: Active Recovery

  • 20-30 minutes of light activity (walking, yoga, or stretching)

Day 7: Rest
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Week 2: Increasing Intensity

Day 1: Full-Body Workout

  • Warm-up: 5-10 minutes of brisk walking or light jogging
  • Bodyweight Squats: 3 sets of 12 reps
  • Push-ups: 3 sets of 10 reps
  • Bent-over Dumbbell Rows: 3 sets of 12 reps
  • Plank: 3 sets of 25 seconds
  • Cool-down: 5-10 minutes stretching

Day 2: Cardio

  • 35 minutes of moderate-intensity cardio

Day 3: Rest or Light Activity

  • Optional: Light yoga or stretching routine

Day 4: Full-Body Workout

  • Warm-up: 5-10 minutes of brisk walking or light jogging
  • Lunges: 3 sets of 12 reps per leg
  • Dumbbell Shoulder Press: 3 sets of 12 reps
  • Glute Bridges: 3 sets of 20 reps
  • Side Plank: 2 sets of 20 seconds per side
  • Cool-down: 5-10 minutes stretching

Day 5: Cardio

  • 35 minutes of moderate-intensity cardio

Day 6: Active Recovery

  • 20-30 minutes of light activity

Day 7: Rest
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Week 3: Adding Variety

Day 1: Full-Body Workout

  • Warm-up: 5-10 minutes of brisk walking or light jogging
  • Bodyweight Squats: 3 sets of 15 reps
  • Push-ups: 3 sets of 12 reps
  • Bent-over Dumbbell Rows: 3 sets of 15 reps
  • Plank: 3 sets of 30 seconds
  • Cool-down: 5-10 minutes stretching

Day 2: Interval Cardio

  • 5 minutes warm-up (walking or light jogging)
  • 1-minute sprint, 2 minutes walk (repeat five times)
  • 5 minutes cool-down

Day 3: Rest or Light Activity

  • Optional: Light yoga or stretching routine

Day 4: Full-Body Workout

  • Warm-up: 5-10 minutes of brisk walking or light jogging
  • Lunges: 3 sets of 15 reps per leg
  • Dumbbell Shoulder Press: 3 sets of 15 reps
  • Glute Bridges: 3 sets of 25 reps
  • Side Plank: 2 sets of 25 seconds per side
  • Cool-down: 5-10 minutes stretching

Day 5: Cardio

  • 40 minutes of moderate-intensity cardio

Day 6: Active Recovery

  • 20-30 minutes of light activity

Day 7: Rest
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Week 4: Building Consistency

Day 1: Full-Body Workout

  • Warm-up: 5-10 minutes of brisk walking or light jogging
  • Bodyweight Squats: 3 sets of 15-20 reps
  • Push-ups: 3 sets of 15 reps
  • Bent-over Dumbbell Rows: 3 sets of 15 reps
  • Plank: 3 sets of 35 seconds
  • Cool-down: 5-10 minutes stretching

Day 2: Interval Cardio

  • 5 minutes warm-up
  • 1-minute sprint, 2 minutes walk (repeat six times)
  • 5 minutes cool-down

Day 3: Rest or Light Activity

  • Optional: Light yoga or stretching routine

Day 4: Full-Body Workout

  • Warm-up: 5-10 minutes of brisk walking or light jogging
  • Lunges: 3 sets of 15-20 reps per leg
  • Dumbbell Shoulder Press: 3 sets of 15 reps
  • Glute Bridges: 3 sets of 30 reps
  • Side Plank: 2 sets of 30 seconds per side
  • Cool-down: 5-10 minutes stretching

Day 5: Cardio

  • 45 minutes of moderate-intensity cardio

Day 6: Active Recovery

  • 20-30 minutes of light activity

Day 7: Rest
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Tips for Success:

  • Stay Hydrated: Drink plenty of water throughout the day.
  • Nutrition: Eat a balanced diet of fruits, vegetables, lean proteins, and whole grains.
  • Sleep: Aim for 7-9 hours of sleep per night to aid recovery.
  • Listen to Your Body: If you experience pain (not to be confused with muscle soreness), stop the exercise and seek medical advice if necessary.
  • Progress Gradually: Focus on form and consistency rather than intensity. Gradually increase weights and intensity as you become more comfortable with the exercises.

This plan should help you build a solid fitness foundation and develop healthy habits. Adjustments can be made based on individual progress and comfort levels. Happy workout!

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