7-Days Workout Plan For Complete Beginners

Last updated on February 21st, 2018 at 07:54 am

When you’ve just decided to start working out, finishing even JUST ONE TINY beginner workout might seem impossible. Everything is so tough and you find yourself giving up 5min into the workout every time.

It’s frustrating and discouraging.

Well, it’s not your fault and before you give up exercise all together, try the workouts here.

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A lot of the beginner workouts online are just not for REAL beginners – the ones who haven’t worked out for a while (or never) and start from scratch.

The reason why it’s so hard to find a good complete beginner workout is that the trainers themselves are not complete beginners and there are many more levels of fitness than just beginner, intermediate or advanced.

After all, there are

the beginners who aren’t overweight, but are just starting to exercise;
the beginners who have been doing different kinds of exercises and are new to a type of sport;
and then there are beginners who struggle with overweight and need to start from scratch.

That’s why in the spirit of my 30 Days Get Healthy and Fit Challenge, I created this 7-Days Workout Plan for COMPLETE Beginners (along with my other fun 7-Days Workout Plan). I want everyone to be able to do this challenge and get healthy and fit.

My criteria for this plan

So my criteria when I was making this plan, was how my mom would do with these workouts.

She’s been struggling with overweight for decades now and while she loves to dance, a high-intensity dance workout that’s gonna help me lose weight and get fit, would be WAY too challenging for her.

In fact, in the past I’ve done several workouts with her (or at least I tried) – she would get out of breath during the warm up and then she would just give up.

She also has no idea what pilates or yoga is and thinks those are boring (can’t blame her – it was my opinion for a while too).

That’s why I went on youtube and found some exercise routines for a complete beginner like my mom. With these workouts, you will be challenged, but able to finish them all while having fun.

And even if you can’t finish all exercises – nothing to worry about! With practice and patience, you’ll get there.

The Plan

Now, in this workout plan, you’ll have a day of cardio, followed by a day of toning.

Every day, back to back.

The seventh day is stretching.

It’s important to have different types of movements, so you get the benefits of them all – building strength, improving your cardiovascular health & mood and reducing pain.

The idea with this is to get into the habit of exercising. If you just work out for 1-2h on three days of the week – it’s harder to develop a habit.

But when you exercise every day for 30 min – by the end of the week you’re already used to exercising for 30 minutes daily.

Now, if you can’t do the 30 minutes, do the best you can. Even if you do just 20, 15 or 10 minutes – do something every day.

Remember: doing even a little bit for your body every day is way better than doing a lot for your body ONLY once a month.

If a workout or a move is too challenging – stick to the low-impact / modified version until you are able to do the more advanced version.

So don’t put this off. Put on some workout clothes, grab some water (I like this stainless steel insulated water bottle) and get started!

Please consult with your doctor, before starting this or any other exercise regimen!

Recommended Products:

A good exercise mat

7-Days Workout Plan For COMPLETE Beginners

Monday

This 1.0 Mile Happy Walk by Walk At Home is fun and just 15min long. If you can, repeat the video for full 30 min.

Tuesday

If you’ve never tried pilates, this awesome video by Jessica Valant Pilates explains how to perform every move correctly – a great way to start if you’re a beginner! Give the video a try to tone your abs and butt!

Wednesday

On the third day you’ll burn calories and train your whole body with this fun Denise Austin cardio dance workout, I found on the Youtube Channel of BeFit. There are some parts where jumping is involved if you can’t do that – just step it!

Thursday & Saturday

On Thursday and Saturday try this 15-Minute Beginner Workout by Popsugar Fitness to strengthen the muscles in your entire body. You don’t need any equipment, but if you can get a chair – that’d be great! Some of the moves might be challenging, but again – just do what you can.

Friday

This is a fun 30-Minute Latin Spice Walk by jessicasmithtv. The trainer – Jessica did the video with her mom and there’s no jumping involved, so if you’re not there yet – try this fun walk!

Sunday

Finally, time to stretch and relax with this yoga gentle full body stretching routine for flexibility & relaxation by Yoga TX.

Get your free BeFiT trial for more beginner workouts

If you want even more beginner workouts, sign up for a free BeFiT trial on Amazon. You’ll enjoy hundreds of workout videos including yoga, pilates, barre, cardio & more. You’ll need a Prime membership to sign up for the free BeFiT trial, but if you don’t have one – you automatically get a 30-day free trial for Amazon Prime as well.

To learn more and sign up for your free BeFiT trial click here (for US) or here (for UK).

I do hope you enjoy this workout plan, let me know how it goes and if you have ANY questions – don’t hesitate to ask, I’d be glad to help.

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*Some of the links in this post are affiliate links. This means that if you click on the product link and purchase the item, I’ll receive a small commission that helps me cover the costs for this blog.*

If you think you need a gym membership to get fit and lose weight, then you’re probably making excuses. These tips will help you in shape at home without going to the gym!

*This post contains affiliate links.*

So many women tell me they need to sign up for a gym, so they can lose weight and get in shape. To that I just roll my eyes and continue with my day. You know, people don’t really listen when you give them well-intentioned advice.

The gym isn’t a bad place to be, but do you really need it to get in shape or to lose weight?

I’ve had a gym membership for years, but I am also someone who actually LOVES to work out at home.

The Benefits of Working Out At Home

The biggest benefit in my opinion: Working out at home saves me time. I don’t need to get to the gym before or after work and therefore I’m more likely to work out.
You can squeeze in 5-minute workouts whenever you need a break from whatever you’re doing
Work out whenever you want (don’t need to stick to opening/closing hours)
Don’t need to wash my hair, put make up on, even brush my teeth (disgusting or genius?…yes, disgusting)
If you’re just starting out – you get to try new things in the comfort of your own home
Saves you money

7 Huge Secrets To Get Fit Without The Gym

Now here are 7 awesome tips, or should I call them secrets to get you started with working out at home even if you don’t have a gym membership. These will help you lose weight, start taking better care of yourself and will motivate you to make some healthy changes in your everyday life.

Secret # 1: You don’t need much

via giphy

Many people will tell you, you need a ton of equipment. Basically, you don’t need to change, but you’ll have to turn one of your rooms into a home gym. Well, I don’t have an extra room and I don’t want to spend a lot of money on equipment. I know it’s hard to believe, but I’ll say it: I am not Beyoncé, mkay?

But here’s what I actually use and recommend to start exercising at home:

A good, thick exercise mat. I had an exercise mat that wasn’t thick enough and it would really hurt my knees, elbows or back when I do pilates or other mat exercises. Like seriously, the next day I would have bruises. Getting a thicker exercise mat, made a huge difference.
The right shoes. I used to work out without shoes at home (again that genius), but then I would hurt my ankles and wouldn’t be able to exercise for weeks. Don’t do that! Get shoes that will make it easy and pleasant to walk and exercise.
Free weights. This is something I thought I never needed and it’s completely optional if you’re just starting out. First get into the groove and build some endurance and strength. At some point, when you get comfortable – it’s time to step it up and get some hand weights to develop more strength. I don’t use heavy weights, mine are 3lbs and I have some that are 8lbs, and I find this to be enough for me.

That is all you need – 3 things.

Of course, you can get some cute looking exercise clothes, some resistance bands, and so on – but these are the 3 basics I would definitely recommend when you want to start working out at home.

Jennifer says

25th July 2017 at 4:14 am

The Thursday and Saturday workouts seem impossible for me as a plus size person, especially being on my knees. Do you have any other recommendations for a beginner workout that would target the same areas?

- Stella says
  
  25th July 2017 at 6:50 pm
  
  Hi Jennifer, try a beginner Pilates workout – they’re great for building strength. I have joint & knee pain as well and Pilates exercises are easy on your knees and joints, as you do almost everything lying on the mat. For Thu and Sat you can repeat the Pilates workout (Tuesday) from this plan. It explains the basics of Pilates very well.
  
  You can also go to this list and check out the 1st (PILATES CLASS 1, RENEE’S 30 MINUTE CLASS, EFIT30), 2nd (TOTAL BODY PILATES BEGINNERS | LOTTIE MURPHY) and 6th (PILATESOLOGY PILATES BEGINNER MAT CLASS IN 15 MIN WORKOUT) workout.
  
  They are for beginners as well, but I find the pace quicker – so maybe something to do the second week (or once you’re comfortable with the Pilates video in this plan).
  
  And do whatever you can. You don’t need to do all exercises to get the benefits. For example in the 1st video from the 18th minute on, there are some exercises from your knees – don’t do them. Same with the bridge exercises – I feel those in my knees too and hate them. Instead, I would do some more exercises where you’re just lying on the side and lifting your legs. Remember to do the moves with mindfulness and as much control as you can, quality over quantity. I really hope this helps, if you have any other questions, let me know