workout-routines-for-beginners-at-home
The Beginner’s Exercise Plan!
Day 1: 20 Burpees, 10 Crunches
Day 2: 20 Burpees, 10 Crunches
Day 3: Speed Walk
Day 4: 20 Burpees, 10 Crunches
Day 5: 20 Burpees, 10 Crunches
Day 6: Speed Walk to Run, 20 Burpees, 10 Crunches
Day 7: Rest Day
Day 8: 25 Burpees, 15 Crunches, 20 Skater Jumps
Day 9: 25 Burpees, 15 Crunches, 20 Skater Jumps
Day 10: Run & Stairs
Day 11: 25 Burpees, 15 Crunches, 20 Skater Jumps
Day 12: 25 Burpees, 15 Crunches, 20 Skater Jumps
Day 13: Run or Stairs, 25 Burpees, 15 Crunches, 20 Skater Jumps
Day 14: Rest Day
Day 15: 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 16: 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 17: Extended Run, Stairs
Day 18: 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 19: 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 20: Run, Stairs, 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 21: Rest Day
Day 22: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 23: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 24: Extended Run, Double time on Stairs.
Day 25: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 26: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 27: Run, Stairs, 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 28: Rest Day
Day 29: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips, 10 Bicep Curls
Day 30: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips, 10 Bicep Curls
Day 31: Extended Run with Hill, Double time on Stairs
Is there a minimum time for walking/running (i.e. 20 min)?
Yes, starting with just 10 – 20 minutes would be great then each week try to increase your intensity. 🙂
All the best!
Anna, CPT, FF Specialist
Is there an alternative to crunches. I have lower back issues. Thanks!
Hi Kelly,
You could hold plank instead. Start with just 15 – 30 seconds or as long as you can, each week try to get a little better and eventually work your way up to 2 minutes. 🙂
Where is the video that shows how to do the exercises above?
I clicked on everything on this page and no video instructions.
Hi Phyllis, I have a new Library for exercises. You can see all the exercises here:
https://flaviliciousfitness.com/exercise-library/
Have a wonderful day!
How many times should you go up and down the stairs and how many stairs??
Hi Tania,
Start out with just 5 – 10 minutes, make small increments up each week and eventually work your way up to 20 – 30 minutes. 🙂
All the best!
Anna, CPT, FF Specialist
Do you have any suggestions for what to do after completing this workout set?
Hi Amber,
This beginner is a great place to start, this will give you a good ‘base’ before you head to something a little more challenging. The best things to move on to would be either my Curv:
curvaliciousworkout.com
Or my Full-Body-Licious
http://www.fullbodyliciousworkout.com/
Each program comes with everything you need including nutrition and supplement plans. Hope this helps. Have a great day!
What’s a Burpee?
Check this out Kelly: https://flaviliciousfitness.com/2013/01/08/best-butt-exercise/ 🙂
All the best,
Anna, CPT, FF Specialist