Let’s be honest, lots of people plan to start an exercise program; but many give up for two main reasons.
1. People rarely prepare themselves for a new exercise routine.
Before beginning a workout regimen, you should have a firm understanding of what your goals are, and how long it’ll take to achieve them. Many people show up at the gym without a plan, go through the motions for a couple weeks, then give up when they don’t see immediate results. Remember that with no plan, there are no goals, no progress, and no results!
2. People overestimate their abilities.
Training twice a day sounds better than once. Training seven days a week is better than five. Lifting heavier weights sounds better than lighter, and longer runs sound better than shorter. But, this intensity from the get go is completely unrealistic and unsustainable.
The trick to creating an effective routine is to be honest about your current fitness level. Here’s a good starting point…
- Identify your goals
- Map out a timeline for how long it’ll take you to achieve them
- Block out how much time you can commit to exercise each day
Once you’ve answered the above, give this two-week exercise plan a try! Remember to make the workouts work for you, your level of fitness, and schedule.
Two-Week Workout Plan
Week One
Day 1
Complete five rounds.
- Push-ups (10 reps)
- Bodyweight squats (20 reps)
- Forward lunges—each leg (5 reps)
- Plank—side plank (each side) and traditional plank (30 seconds each)
Day 2
- 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
- Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 30 minutes.
Try to increase your mileage over time. Don’t push too far, too fast.
Goal: Once you are comfortable running for 30 minutes, run a 5K (3.1 miles). If a 5K is easy for you, run a 10K (6.2 miles).
Cool down: Do an easy jog for 10 minutes and then stretch.
Day 3
Complete five rounds.
- Bodyweight squat (20 reps)
- Leg raise (20 reps)
- Lateral lunge (10 reps each leg)
- Plank hold (30 seconds)
Rest for 30 seconds and start again.
Day 4
Complete four rounds.
Note: Do as many reps as you can in the allotted time.
- Push-ups (60 seconds)
- Side plank—right (30 seconds)
- Side plank—left (30 seconds)
- Incline push-ups (30 seconds)
- Decline push-ups (30 seconds)
Rest for 60 seconds and start again.
Week Two
Day 1
Complete one round.
- Jump squats (50 reps)
- Sit-ups (50 reps)
- Push-ups (50 reps)
- Jump lunges (20 reps each leg)
Rest for 2 minutes and then complete two rounds of the next circuit.
- Russian twist (30 seconds)
- Mountain climbers (30 seconds)
Rest for 30 seconds and start again.
Day 2
- 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
- Do a 400-meter run 4 to 8 times at maximum effort.
Rest for the amount of time it takes you to complete a 400-meter run.
Cool down: Do an easy jog for 10 minutes and then stretch.
Day 3
Note: Complete this circuit as many times as possible in 15 minutes.
- Box jumps (5 reps)
- Burpees (10 reps)
- Sit-ups (15 reps)
- Bodyweight squats (20 reps)
Day 4
Complete six rounds.
- Squats (20 reps)
- Jump squats (10 reps)
- Forward lunges (10 reps each leg)
- Jump lunges (5 reps each leg)
Rest 2 to 3 minutes and start again.
Complete two rounds.
Note: Do maximum reps in the allotted time.
- Push-ups (60 seconds)
- Sit-ups (60 seconds)
Rest for 60 seconds and start again.
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