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.

This post contains affiliate links.

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.

You might also enjoy:

*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.*

6-Minute Core And Upper Body Workout For Great Posture

This core and upper body workout is short and sweet, energizing, strengthening and can be

Free 10-Day Workout Plan For Women & Challenge Update

This is the 10-Day workout plan for women I did during my morning exercise challenge last

9 Barre Workouts To Tone Everything At Home

Tone your entire body with these free at home barre workouts. They’re low-impact, but very efficient

30 Day Morning Workout Challenge

Let’s stop making excuses and start working out at the best time of the day - the morning!

Women’s Full-Body At Home Workout To Lose Fat & Get Stronger

You can do this full-body HIIT workout at home or anywhere you want in less than 20 minutes!

Grilled Veggie Pita

My favorite things in this whole world come together in this grilled veggie pita:

Grilled veggies (duh!)
Pita (double duh!)
Hummus (now we’re talking)
Tahini sauce (oh)
Tomatoes and cucumbers (alright then)
How about some greens like, I don’t know – parsley? (Ok, fine…)

This is so so so delicious. I devoured it in like a nanosecond.

In Defence Of White Bread

I know people expect me to not eat white bread, but this one’s as white as my legs are right now. Yes, it’s summer and I’ve been avoiding the sun like the plague. This year I went to the beach once after 10am and I got sunburnt.

via giphy

My wrinkles are still thanking me. No more sun for this little vampire who eats garlic for breakfast.

#garlicforbreakfast

So, white bread.

I know it’s also not popular right now, but I crave white bread sometimes. Like every day. And when I got these pitas they were hot. As experience has thought me, you never say no to hot white bread, because it’s delicious.

This is not me after eating bread (via giphy)

How To Make The Grilled Vegetable Pitas

I actually used roasted vegetables. I know, I mislead you and now you hate me forever.

5 Refreshing Detox Water Ideas, Because Drinking Coke Is Just Sad

Here are some refreshing detox water ideas, because it’s hot outside and drinking coke is not an option anyone should consider.

I don’t know how it happened.

I fell down that coke hole and could’t get out. Last month for a few weeks in the afternoon, when it got like, inhumanely hot…I was getting cokes.

Now you might be like: OMG you write this blog about healthy lifestyle and you drink coke? What a jerk.

Well, define healthy lifestyle however you want.

To me it means eating more fruits and vegetables and not obsessing over small fall offs.

Except…

I realized coke can’t be a part of a healthy diet or lifestyle in NO WAY. I can’t make excuses for it, I just fell. And then I wanted more and more and more…It got crazy.

I had seen this infographic a million times and it meant nothing to me.

5 detox water ideas because drinking coke is just sad.

via The Renegade Pharmacist

The Mindset That Will Keep You Motivated To Eat Healthy and Exercise

Raise your hand if you’ve ever said you need to eat healthier and exercise to lose weight or change something else about the way you look.

Okay, I can’t type with one hand, but yeah me too.

This is true for my mother, my sister, my friends, every woman I know. Every woman I know has something about her body she doesn’t like and has tried to change with diet or exercise. I’m no exception.

We do what we can for a week, we eat healthy, we drag ourselves to the gym, we beat ourselves up when we can’t follow “the rules” and fall off that damn wagon, then we just continue with our lives until next time. While of course still blaming ourselves we’re not perfect and obviously unable to keep it all together.

Why doing it to lose those stupid 10 pounds in one month doesn’t work.

Losing weight, improving your skin, getting toned are not real reasons to eat healthier or to exercise every day. And unfortunately being healthy isn’t it either.

You know why?

Because there are “easier” options to achieve all of those things.

Why waste all that precious time and energy to achieve something, when you can do so without much effort and time invested?

It sounds easy enough to eat better for 3 weeks and drop 10 pounds. It’s not hard…but those 3 weeks, you’ve got to get through them, right?

You know what’s easier?

Not doing it.

The truth is, today, you can always look better or lose weight even if you don’t put in the effort or change anything about your lifestyle (at least for a brief moment). Here are some options:

plastic surgery
make up
diet pills
detox teas
go to a massage instead of doing exercise
body wraps
starve yourself instead of eating in moderation

Shortcuts don’t bring lasting change, but we try anyway

I remember, when I was a kid, my mom and dad even got some ab thing that would electrocute your abdominals, so you get abs…The infomercial showed a happy couple sitting there watching TV while getting their abdominals electrocuted. Then they smiled and showed their ripped bodies.

My mom: “I seriously can’t think of a reason how this would not work???? We obviously HAVE TO buy it.”

She didn’t put it this way, but they really got this ridiculous thing. And surprise: None of us got abs. Yes, I was 9 and I also tried it.

Trust your feelings and go for them, not for numbers.

Now, if not for weight loss or changing the way you look, why else would you want to eat healthier, exercise and live a healthier life? Here’s a reason:

To change the way you feel and the way you live your life. Every. Single. Day.

Not just the way you feel in a dress 5 months from now. But how you feel today.

I talked about this here and here, but eating healthy and working out have an immediate effect on the way you feel.

Appreciating the difference in how you feel is key to staying motivated.

So even if you don’t see changes right from the first day or week, you’ll feel different. Maybe nothing major, but if you pay attention, you’ll notice a difference. This difference in how you feel is key to staying motivated. Those feelings are going to pull you toward what you want. They will make you do what you have to do every day to get to your goal. And to stay there.

It’s frustrating when you’ve been putting in effort for a week and see just one sad pound go away. That’s why you’ve been working so hard?

Peach Smoothie – 3-Ingredients and Super Delicious

Last updated on August 15th, 2018 at 04:48 am

Got some peaches and don’t know what to do with them? Make this delicious peach smoothie!

I’m so excited for this recipe, guys! Like I actually think these pics look good and also this smoothie is taking over my life right now.

I’ve ignored peaches for a while now – I thought I’m allergic to them, plus didn’t really see the point in eating peaches when there’s watermelon right there.

Poor peaches have some competition when it’s their time to shine – strawberries, watermelon, melon, so so many delicious fruits during summer!

But this summer I found a place in my heart and mouth for peaches too – turns out I’m not allergic and they’re delicious!

Yogurt’s not cool anymore, but…

I know yogurt’s not cool anymore, but I used it to make this super simple tasty peach smoothie. And you know what? It’s my favorite smoothie right now.

If you can’t eat yogurt you can still make this smoothie with some coconut cream (top part of a coconut milk can) or coconut yogurt (other vegan/paleo type of your choice).

Have not tried this with cashews or nut butters, but might work as well.

Tomato Cucumber Salad – A Special Recipe

I don’t know how many tomato cucumber salads I’ve eaten in my life, but this one’s something special. It’s full of freshness and flavor, but also low-carb, vegan, paleo and gluten-free.

So, first of all, excuse this salad for the pictures, but it was dark while I was making it. My fault completely.

Second, don’t judge a book by it’s last page and don’t judge this salad by its terrible look.

Making a tomato and cucumber salad is pretty obvious right?

You chop tomatoes, cucumbers, some onion, add olive oil, vinegar and salt and you’re ready.

This one is different. It’s not your average tomato cucumber salad – it’s special. It’s spicy, it’s fresh and it’s flavorful.

Overnight Oats With Cherries, Banana & Nuts – Quick Vegan Breakfast

Make these easy overnight oats with cherries, banana and nuts tonight and wake up to a vegan breakfast that tastes like dessert tomorrow morning! This is the perfect on the go healthy breakfast recipe.

Been a while since I made overnight oats to be honest with you.

Probably because 2 years ago I couldn’t get enough of them. I was eating those soaked oats every single day and not just for breakfast!

No, no no.

Lunch, dessert, sometimes even a quick snack.

And I didn’t get sick of them. But then…

via Giphy

Winter came and all my overnight oats eating just stopped.

And the habit faded.

This summer, it came back and I’ve got a real easy and healthy overnight oats recipe to share.

It’s creamy overnight oats with banana, cherries, peanut butter and walnuts and it tastes like dessert. But it’s healthy. I love EVERYTHING about this recipe.

Oh the cherries… I’ve been having so many delicious sweet sweet cherries.

With peanut butter & banana this is definitely not the lightest recipe, but it’s healthy, high-fibre, high-protein and will keep you full longer.

It made me feel really satisfied and I didn’t need to eat that much later. Which, I’m trying to get fitter and control my overeating habit (especially while sitting at the desk!) – so this is BINGO.

Low-Carb Vegan Tacos Exist And Here’s The Recipe

Last updated on July 28th, 2018 at 07:55 pm

These are low-carb vegan lettuce “tacos” – soy-free, gluten-free and paleo. Yes, I created a monster. Super easy, but amazingly delicious!

Okay, everyone: relax, I’m alive.

That seagull scratch did not kill me. Try your luck somewhere else you crazy monster.

He did fly away with my pizza though. Up in the sky and left me embarrassed and paranoid to lick my wounds on the ground like an animal.

This is what I deserve? This is what I deserve after I’ve been feeding your whole family for years now?

Ungrateful jerk.

Now, back to the most important question in the history of the world:

Can you be vegan and low-carb at the same time?

via giphy

Friend, I don’t know about you, but these lettuce tacos certainly are.

And they’re so easy.

You basically put stuff into your food processor and pulse like crazy.

Or like a boss. (If I see another article about someone doing something like a boss I will vomit all over the internet)

So, these vegan wraps are ALMOST raw – no cooking and no heat.

I say almost because I used tomato paste and not sun-dried tomatoes for the nut-meat. I think soaking sun-dried tomatoes would cause me a lot of pain right now. Like when would I even think of soaking (or buying) sun-dried tomatoes?

I NEED FOOD AND I NEED IT NOW!

So these low-carb vegan wraps?

Seeds + nuts + some vegetables + herbs + spices + garlic + food processor = EASY QUICK VEGAN MEAL

After solving the equation above, you put whatever you just made into a lettuce leaf and call it a lettuce taco.

« Week TWO: 7-Days Workout Plan To Lose Weight and Get In Shape

Get Fit & Healthy Challenge Update »

Comments

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?

Reply
- 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
  
  Reply