A good beginner fitness routine should be simple, balanced, and easy to stick with — focusing on building strength, endurance, mobility, and consistency without overwhelming you.
Here’s a well-rounded, 3-day/week beginner plan (with optional bonus days):
🗓️ Weekly Overview
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Day 1: Full Body Strength
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Day 2: Rest or Light Cardio
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Day 3: Cardio + Core
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Day 4: Rest or Active Recovery
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Day 5: Full Body Strength
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Day 6: Optional Bonus (Yoga, Walking, Mobility)
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Day 7: Rest
💪 Day 1 & 5 – Full Body Strength (30–45 mins)
Goal: Build muscle, improve stability, boost metabolism
Do 2–3 sets of 8–12 reps for each:
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Bodyweight squats or wall sits
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Push-ups (modify on knees or wall if needed)
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Bent-over dumbbell rows (or water bottles)
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Glute bridges
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Plank hold (20–30 seconds)
Rest 30–60 seconds between sets.
❤️ Day 3 – Cardio + Core (30 mins)
Goal: Improve heart health and strengthen your midsection
Warm-up (5 mins): March in place, arm circles, gentle stretching
Main Cardio (15–20 mins):
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Brisk walking, biking, or beginner-friendly HIIT intervals (e.g., 30 sec jog / 1 min walk)
Core Finisher (2–3 rounds):
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10 crunches
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10 bird-dogs (each side)
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10 leg raises or dead bugs
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30-second plank
🧘 Day 6 – Optional Bonus (20–30 mins)
Options:
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Yoga for beginners
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Easy walk
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Stretching or foam rolling
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Dance or light movement you enjoy
✅ Tips for Beginners:
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Start slow and focus on form.
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Rest when needed — soreness is normal; sharp pain is not.
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Stay hydrated and eat enough protein for recovery.
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Track your progress and celebrate small wins!