7-Day At Home Workout Plan For Complete Beginners

Last updated on November 15th, 2019 at 04:36 pm

If you’ve just decided to start working out, finishing even ONE TINY beginner workout can seem impossible. If you find yourself giving up 5 minutes into the workout every time, try this at home workout plan for beginners to lose weight and build strength.

Too many beginner workouts I’ve found online are not for REAL beginners: the ones who haven’t exercised in a while (or never) and start from scratch.

The reason why it’s so hard to find a good complete beginner workout is that there are more levels to 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.

Why I Made This Plan

When I was making this exercise plan, I was considering 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) and she would get out of breath during the warm-up. Then she would just give up. My mom 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 absolute beginners like my mom. With these workouts, you will be challenged, but also able to do them.

Even if you can’t finish all the exercises – don’t give up! With practice and patience, you’ll get there.

Workout Split

In this workout plan, you’ll have a day of cardio, followed by a day of strength training. Every day, back to back. Day seven is for 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.

Benefits Of Regular Exercise

• prevents major diseases like cardiovascular diseases, cancer and neurodegenerative diseases
• builds muscle strength 
• good for bone health
• improves your mood and makes you more alert
• improves your memory
• helps you look good

How To Make Exercise A Habit

The idea with doing a 30-minute workout every day is to develop the habit of exercising. If you just work out for 1-2h on three days of the week – it’s harder to build a habit. But when you say: “I’ll do it every morning for 30 min” – by the end of the first week you’re already used to exercising for 30 minutes daily.

And then you need to keep going. Do this workout plan until it’s still challenging and then change it up – add other workouts that you want to try, go out for walks, try HIIT, maybe even lifting weights.

Now in the beginning, 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. You can do it at home, you can do it outside, wherever you feel comfortable.

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.

One More Thing

Make sure to include more movement in your daily routine outside of a daily workout. For example by walking, taking the stairs, cleaning at home or gardening. Natural daily movement is just as important, if not even more important than a scheduled workout.

Losing Weight With Exercise

If you want to do this exercise plan not only to improve your strength, your mental and heart health but also to lose weight, you would need to change your diet as well.

Exercise as beneficial as it is, is not the only component of weight loss, it makes about 20% of it. The key is what and how much you eat every day. You need to eat healthy whole foods, limit processed foods, drink a lot of water and stop overeating.

This means you would need to start cooking more often and eating at home, you would also have to go grocery shopping and trying out new recipes. Take this as learning experience, try to have fun with it and don’t make yourself crazy.

If you don’t have the time or don’t trust yourself grocery shopping and choosing healthy recipes for dinner or lunch yet, there’s also the opportunity to try a healthy meal kit delivery service like Sun Basket. You would order online and get the groceries and recipe cards delivered to your home. Everything is organic, the recipes are healthy and take around 30 minutes to make. If you do want to give Sun Basket a try, you can get $35 off here.

For This Workout Plan You’ll Need

• yoga or workout mat
• workout clothes that you feel comfortable in
• around 30 min a day
• connection to high-speed internet to play Youtube videos for around 30 min a day
• proper foot wear for the cardio workouts

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. So tomorrow, wake up early, and start exercising before you can make excuses!

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

7-Day At Home 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 the 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.

I hope you enjoy this workout plan and that it helps you make exercise a daily habit you look forward to.

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