There are so many workouts available these days, but the key is finding something you enjoy as you slowly build up your stamina. We’ve put together a variety of sample workout plans that span activity levels. Take a look at the basic and beginner levels below and work your way up to intermediate workout plan and advanced workout plan. Be sure to choose the right yoga mat for those exercises that have to be done on the floor. Modify the plan, when necessary, create your own similar workout, or review  other exercise articles for ideas on how to stay motivated and moving!

BASIC WORKOUT PLAN- WALKING

  • Perfect For Those:
    • Who are currently not exercising—or haven’t exercised in a long time—and are looking to simply “get moving” again.
    • Who wants the flexibility to exercise indoors or out.
    • Busy, working individuals with limited time to spend on physical activity.
    • Wanting to avoid high-impact exercise.
  • Frequency: 30 minutes per day, 5 days per week.
  • Workout: Walk for 30 minutes on a treadmill or outdoors.

BEGINNER WORKOUT PLAN- WEIGHTS & WALKING

  • Perfect For Those:
    • Wanting to start off with an effective exercise plan incorporating both cardiovascular and strength training.
    • Seeking entry-level workouts that can be woven into more advanced workout regimens as “rest days.”
    • Looking for workouts that are quick, effective and easily built upon once cardiovascular and/or strength increases.
    • Who may have hit a weight loss plateau using dieting alone.
    • Desiring to improve overall health and wellness through exercise.
  • Frequency: Up to 3 times a week, BUT not on 2 consecutive days.
  • Warm Up: Walk on a treadmill at a slight incline for 10 minutes. (Treadmill can be replaced with your choice of other zero impact cardio).

 

WORKOUT

Walking or Standing Lunges

3 sets, 10 reps/leg

Step Ups

3 sets, 10 reps/leg

Goblet Squats

3 sets, 10-12 reps/leg

Dumbbell Bench Press

3 sets, 10 reps

Dumbbell One Arm Row

3 sets, 10-12 reps/arm

Dumbbell Front Raise

3 sets, 10-12 reps/arm

Crunches and Bicycles

3 sets, 30 sec/exercise

CARDIO:
Maintain your max heart rate. (Subtract your age from 220 to get that goal rate.)

30 minutes of cardio 3-4 times a week:

– 10 minutes at 55% of heart rate max

– 10 minutes at 65% of heart rate max

– 5 minutes at 75% of heart rate max

– 5 minutes at 55% of heart rate max