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Bust through a workout rut with this 7-day plan

Want to start working out but have no idea how to get started? Follow this simple weekly plan.

If you’ve never exercised before and don’t know where to start or you’ve had trouble maintaining an exercise program, this plan will help you realistically create a more active lifestyle. As a personal trainer, I've created an easy-to-follow, four-week fitness plan that everyone can do at home or anywhere.

The goal is to help you get healthier and stronger, but you’ll also feel better because the physical, emotional and mental benefits of an active lifestyle are life changing. Incorporating simple exercises or activities into your life increases strength and endurance, but it also lowers stress and anxiety and helps release endorphins that make you feel better. We’ll gradually build on the plan each week and mix up the exercises to make it more fun. The key is finding activities and exercises you enjoy so you’ll be motivated to turn these positive changes into long-term habits.

Here is your plan for week 1:

Monday:

Low-impact steady state cardio (LISS): Try to go outside! LISS lowers cortisol levels (stress hormone) while still having an active caloric burn and increases cardiovascular endurance. Aim for 50-65% of your maximum heart rate.

Tuesday:

Bodyweight high-intensity interval training: Push yourself for short bursts of time with rest periods. This kind of workout results in a high caloric burn in a short amount of time. Watch the video below or read the description of the workout below.

Circuit 1: Perform each exercise for 30 seconds, rest for 30 seconds. Then repeat this circuit three times. You can use a single weight, held at your chest, for additional resistance in your squat.

  • Jumping jacks
  • Bodyweight squats

Circuit 2: Perform each exercise for 30 seconds, rest for 30 seconds. Then repeat this circuit three times. You can use two lightweight dumbbells. One in each hand for reverse lunges. Make sure you hold in your core and keep your chest open (shoulders back, chest held high).

  • High knees (walk if you need to)
  • Alternating reverse lunges

Circuit 3: Perform each exercise for 30 seconds, rest for 30 seconds. Then repeat this circuit three times.

  • Jumping jacks
  • Incline pushup (on a bench, sofa or table)

Circuit 4: Perform each exercise for 30 seconds, rest for 30 seconds. Then repeat this circuit three times.

  • High knees (walk if you need to)
  • Elbow-to-hand plank crawl

Wednesday:

Active recovery: Active recovery can reduce soreness and speed up the muscle-rebuilding process. Think light walk, swimming, light stretching and foam rolling. Aim to get 10K steps in today.

Thursday:

Lower body strength routine: Watch the video below or read through the following descriptions of the exercises.

Circuit 1: Repeat three times.

  • Side lunge (6 each side)
  • Sumo squat hold (30 seconds)

Circuit 2: Repeat three times.

  • Single leg calf raise (10 each leg)
  • Calf raises with both feet on ground (15 reps)

Circuit 3: Repeat three times.

  • 1-legged glute bridge (6 each side)
  • Glute bridge (both feet on the floor, 10 reps)

Finish this workout by walking for 10 minutes.

Friday:

LISS walk for 30 minutes.

Saturday:

Upper body strength routine: Watch the video below or read through the following descriptions of the exercises.

Circuit 1: Repeat three times.

  • Modified pushup (10)
  • Modified plank row (10)

Circuit 2: Repeat three times.

  • Palm to forearm plank (8 reps)
  • Supermans (8 reps)

Circuit 3: Repeat three times.

  • Superman pullback (8 reps)
  • Diamond pushup (modified, knees on the floor)

Walk for 15 minutes.

Sunday:

Rest day! Be sure to check back next week for another weekly workout plan.