If you’re new to fitness or want to get back into it, it might be difficult to know where to begin. The optimum training routine for you will be determined by several criteria, including your age, fitness level, goals, and any physical limits you may have.
A well-planned schedule will give your workouts structure and guarantee that you employ tactics that will help you get the desired results. Workout plans also provide you with specific instructions so that you are not left guessing.
Depending on your objectives, a good weekly exercise routine should incorporate weight training, aerobic activity, active rest, and flexibility or mobility exercises. Some of these workouts can be done together or on different days. Active rest is crucial on days when you are not doing more strenuous training.
Types of Exercise for an Effective Workout Schedule
Whether your aim is to improve your health, reduce weight, get in better shape, or all of the above, an effective fitness program consists of three major components:
Any activity that raises your heart rate, such as running or walking, cycling, or taking a fitness class is cardio exercise. Warming up with 5 to 10 minutes of easy cardio is always a good idea before any exercise.
Weight training: You don’t have to lift large weights or devote a lot of time to weight training at beginning, but you should lift. Your muscles will strengthen, assisting with daily functions, and increased muscle mass will raise your metabolism.
Flexibility training: For each exercise, you must be able to move through the entire range of motion. Stretching improves flexibility and aids in recovery after exercise. While some people prefer to set aside a day for flexibility, stretching should be incorporated into every activity.
Some people choose to plan their days around cardio or strength training. These exercises, however, can be done on the same day or mixed with high-intensity interval training (HIIT), as long as you are physically fit and allow for recuperation time.
Create a weekly program in advance to ensure you receive enough of each sort of exercise throughout the week.
How To Begin a Workout Schedule
No one workout program will work for everyone, but it may be helpful to see an example workout schedule that covers all of the workouts you require, whether you’re a beginner or more accomplished.
These sample workouts will help you get started, but they are merely suggestions. First, establish your fitness level so you can choose beginner, intermediate, or advanced schedules.
Beginner Workout Schedule.
If you’re new to fitness, remember these fundamentals and allow yourself time to adjust to regular workouts.
Ease into exercising. Begin with a basic cardio workout and a full-body strength training routine. If that is too much, begin with strength training and let that be sufficient. Most strength training activities will raise your heart rate, stimulating your cardiovascular system.
Make careful to relax and recover. You may require additional recovery days to allow your body to rest and recuperate. It’s natural to feel sore after trying new exercises, but if you can’t move the next day, you may have overdone it and should scale back your next workout.
Make it work for you. A typical starter program will consist of two to three days of cardio and two days of weight training. If you don’t have five days to exercise, you can combine these workouts.
Learn to control your intensity. Most novices will begin exercising at a moderate intensity. That puts you at roughly Level 5 on the perceived exertion scale. You can also use the speak test: if you can hold a little breathy conversation while working out, you’re probably working out at a moderate level.
Sample Weekly Workout Plan
This sample program is suited for someone who is just starting or returning to fitness. Remember that this is only a recommendation, and you may find that other routines work better for you (for example, swimming instead of cycling).
Start your workout with 5 to 10 minutes of gentle cardio and stretching, then cool down with flexibility exercises.
Aim to incorporate different planes of motion throughout your workout. Incorporate lateral activities such as side lunges or shuffles into your warm-up, as well as rotation by throwing cross-body punches while walking.
MondayCardio: 10-30 minutes, including beginner stationary bike, walking, and elliptical workouts.
TuesdayTotal body strength and core training, including:
– Levels 1 and 2 of the Beginner Total Body Strength program. – Level 3 of the program.
WednesdayRest or mild yoga/stretches
ThursdayCardio: 10 to 30 minutes; do the same routine as Monday or a different one.
FridayRepeat Tuesday’s workout to practice the movements and gain the strength and endurance to accomplish more.
SaturdayRest or optional cardio: Do something less organized, like taking a stroll or a leisurely bike ride.
SundayRest and Intermediate Workout Schedule
This category often includes those who have been exercising for at least three months on a consistent basis. If you want to reduce weight, you should gradually increase your cardio routine to 20 to 60 minutes five or more times a week.
This is an excellent time to use interval training once or twice a week to get the most out of your workout.
Do not skimp on strength training. It strengthens muscle and increases metabolism. Your strength training regimen will be determined by the sort of workouts you perform (for example, total-body training or a split routine). And, wherever possible, utilize a mirror to inspect and modify your form.
You can combine aerobic and weight training on the same day. It is best to start with the workout that is most appropriate for your goals. If your goal is to increase physical strength or size, start with your strength training regimen. If your goal is to improve your cardiovascular health, do cardio first. If you plan on doing an intense or demanding weight training session, always do it first to limit the risk of injury caused by exhaustion and form problems.
The schedule below contains a split regimen for both upper and lower bodies, allowing you to focus more on each muscle area.
Split programs are not required; alternative types of weight lifting routines, such as full-body, body component splits, push-pull-leg workouts, and so on, may be more beneficial to you.
Weekly Split Workout Plan
Monday30-Minute Cardio Medley Workout with Upper Body Training and Stretch
Tuesday: 30-Minute Treadmill Interval Workout with Core Training and Stretch.
WednesdayLow Impact Cardio Blast Workout (two circuits) + Lower Body Strength + Lower Body Stretching
ThursdayRest or mild yoga/stretches
FridayTotal Body Strength or Circuit Training
SaturdayCardio Endurance Workout.
SundayRest and Advanced Workout Schedule
If you’ve been exercising frequently for several months and participating in a variety of activities, you fit this group. To continue making progress and overcome plateaus, you must increase intensity and variation.
Change up your workouts to keep things fresh. As an advanced exerciser, you have numerous alternatives for scheduling your routines. If you want to concentrate on strength and muscle, you can divide your strength regimen even further, performing push exercises one day and pull exercises the next.
You can also increase the intensity of your cardiovascular exercise. You can accomplish this by combining high-intensity interval training, high-intensity circuit training, and other sophisticated strategies for burning calories and increasing endurance.
Rest and healing are crucial. The real focus should be on giving your body time to recover between high-intensity activities. Excessive intensity can result in injury, overtraining, and burnout.
Weekly Split Workout Plan
MondayChest, shoulders, and triceps plus HIIT cardio
TuesdayLower Body and Core
WednesdayBack and biceps, plus boredom buster cardio.
ThursdayRest or mild yoga/stretches
FridayTotal Body Blast.
SaturdayHIIT Tabata Cardio Workout
Sunday
A Parting Word from HealthMapp
These are only examples and will not suit every exerciser. The most essential thing to remember is to start where you are, not where you want to be. It generally takes weeks, if not months, of experimenting with different forms of exercise and routines before you find something that works for your objectives, schedule, and fitness level.
Keep in mind that you are not required to follow the same timetable every week. In reality, most people have to adjust their routines every week based on how they feel or what is going on in their lives. The best thing you can do for yourself is to stay flexible, and realize that no fitness routine is perfect for everyone.