3 Steps To A Solid Weekly Workout Routine For Beginners
If you’re new to the fitness world, you may not know how to create a weekly workout routine or where to even begin. How many days should you be working out? Should you be doing whole body workouts, or focusing on one area of the body each session? As a beginner, it can be a challenge to get started.
The good news is that creating a weekly workout routine for beginners is not as complicated as you might think. Check this out.
What Are Your Fitness Goals?
Before you even create a routine, you need to sit down and think about what your fitness goals are. Are you only interested in losing weight, or do you want to bulk up? Your goals will make a difference in how many days you exercise, and what your weekly workout routine will consist of.
In all honesty, you should be thinking about adding strength training into your routine regardless of what your goals are. Weight training will not only help you build muscle, but also help you burn more calories, improve your range of motion and prevent muscle loss as you lose weight.
Helpful Tips and Advice For A Beginners Workout Routine
As a beginner, there are some important things that you need to keep in mind when starting a workout routine.
[icon type=”check” size=”default” float=”none” color=”default”] The first few weeks of training will be all about boosting your metabolism, so high-intensity workouts are key.
- Save your rest days for Saturday and Sunday. This will make it easier to stick to your routine.
- Find a way to stay motivated each day. It’s easy to fall into bad habits, but staying consistent with your training is the only way to reach your goal.
- Hold yourself accountable. Pair up with a friend and workout together. If you hold yourself accountable to them, you’ll find it harder to skip a workout.
- Focus on HIIT (High Intensity Interval Training) routines. With this type of training, you’ll be pairing exercises together and performing sets without rest. For example, you may do a set of bicep curls and then a set of squats with no rest in between. These workouts really challenge your body and force you to burn more calories and fat.
Settling into a new routine can be difficult, but make it a point to be consistent. You’ll start seeing results quickly, and those results will motivate you to keep going.
And while you shouldn’t be too lenient, you shouldn’t be too hard on yourself either. If you fall off track, pick yourself back up and start again the next day.
How To Create A Weekly Workout Routine
If you’re brand new to working out, you may want to consider using a pre-made training routine or workout program. These routines and programs were created by people who already know what works and what doesn’t. They take the guesswork out of the process by giving you a blueprint to follow.
With your goals in mind, you can take the time to research and build your own routine, or you can search for a training program that’s designed to help you reach your goal.
The Six Pack Shortcuts program, for example, is a great option for anyone looking to build muscle and finally achieve that six pack they’ve always wanted. And in this program, you’ll find pre-made workout routines designed for beginners.
It’s also important to note that a weekly routine for men will look the same as a weekly routine for women. It doesn’t matter what your gender is. Everyone can benefit from the same exercises. The only difference is the amount of weight you lift.
Example Weekly Workout for Beginners
The best way to get an idea of what a weekly workout should look like is to see an example. I’m going to share some snippets from the Six Pack Shortcuts workout program. Now, I can’t share the entire workout for each day, but I can give you a taste of what your weekly routine should look like to get you started.
Some of the exercises elude to using free weights, but dumbells work just as well, so just keep that in mind. In fact, you can go pretty minimal with equipment: a pull-up bar and adjustable dumbells is all that needed.
Workout Day 1
|Push-ups (warm-up)||10 to 20||60 Sec||1|
|Flat Bench Press||12||60 Sec||3|
|Seated Military Press||12||60 Sec||3|
|Barbell Squat||15||60 Sec||2|
|Decline Sit-ups||As Many As Possible in 15 Sec||15 Sec||4|
Workout Day 2
|Jumping Jacks (warm-up)||As Many As Possible in 20 Sec||20 Sec||1|
|Standing Dumbell Shoulder Press||12||60 Sec||2|
|Dumbell Walking Lunges||20 (10 each leg)||60 Sec||2|
|Bicycle Crunches||20||60 Sec||4|
Workout Day 3
|Bodyweight Squats||As Many As Possible in 20 Sec||None||10|
|Jumping Jacks||As Many As Possible in 20 Sec||None||10|
|Dynamic Push-ups||As Many As Possible in 20 Sec||None||10|
Workout Day 4
|High Knees||As Many As Possible in 20 Sec||None||10|
|Reverse Crunch||As Many As Possible in 20 Sec||None||10|
|Half Burpees||As Many As Possible in 20 Sec||None||10|
Workout Day 5
- Repeat the workout from Day 1
[alert heading=”Day 3 and Day 5 Tips” type=”alert-info” block=”false” close=”false”]For this workout, perform each exercise one after another for 10 rounds. So go with as many body squats in 20 seconds, followed by jumping jacks,
then followed by dynamic push-ups. That is one round. Rinse and repeat non-stop until all 10 sets are complete. This will blast you![/alert]
What’s Next For You?
Use the workouts in this post for the next few weeks to get into the swing of things, but be sure to maintain a calorie deficit to see the results of your efforts. A good place to start is 200-300 calories below your maintenance level.
You can also take a look at the Six Pack Shortcuts program and give it a shot as well. With the full coaching and demonstration videos you can’t go wrong. The Zero Willpower eating system of Six Pack Shortcuts will also make sure you are eating right, and making the most of f your time with their Afterburn (HIIT) workout program.
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