Beginner’s Weekly Workout Plan

Become the best possible version of you with this beginner weekly workout plan. Since this day-by-day plan uses no equipment except a floor mat, it’s perfect if you’re new to the gym. It has simple but effective moves that will help you tone muscle, increase strength, and improve endurance.

Squats, leg lifts, and push-ups are some of the most useful moves you can possibly do, since they’ll give you the most bang for your buck. Combined with lunges, planks, donkey kicks, and mountain climbers, you’ll get a total body workout guaranteed to kickstart your transformation. All you need is a little motivation and a lot of commitment!

What You’ll Need: a mat to lay on the floor, and all the commitment you can muster.

What to Do: Each day, complete the assigned exercises. Repeat 3 times, with 60-second breaks in between rounds.

Get Your Weekly Workout calendar here.

Below, we’ve included videos showing you how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Sunday – Rest Day

Monday
10 Squats
30 Russian Twists
10 Sumo Squats
20 Leg Lifts

Tuesday
20 Walking Lunges
10 Push-Ups
30-Second Plank
5 Push-Ups

Wednesday
10 Squats
20 Mountain Climbers
10 Sumo Squats
20 Plank Hip Twist

Thursday – Rest Day

Friday
10 Squats
40 Donkey Kicks (Right Leg)
10 Sumo Squats
40 Donkey Kicks (Left Leg)

Saturday
20 Walking Lunges
10 Push-Ups
30-Second Plank
5 Push-Ups

Squats

Russian Twists

Sumo Squats

Leg Lifts

Walking Lunges

Push Ups

Planks

Mountain Climbers

Plank Hip Twist

Donkey Kicks

 

What did you think of the workout? Let us know in the comments below, and don’t forget to check out the SkinnyMs. Fitness Tips to get the most out of your fitness journey!

23 Comments on "Beginner’s Weekly Workout Plan"

  1. Nancy  February 25, 2017

    Thank you for all the valuable tips!

    Reply
  2. Amber  March 4, 2017

    I was getting back into working out after an injury and this beginner’s workout plan is great!

    Reply
    • Nichole Furlong  March 4, 2017

      Glad you enjoy our Beginner’s Weekly Workout Plan, Amber!

      Reply
  3. Claudia  April 6, 2017

    I got a surgery last october but I’m kind of afraid of doing exercise again, I gain so much weight and I need to start again working out, do you think that it’s safe for me? My surgery was from my gallbladder.

    Reply
    • Gale Compton  April 7, 2017

      Claudia, Please check with your doctor before beginning this or any other fitness plan. 🙂

      Reply
  4. Dulce  April 8, 2017

    I need help to reduce my hips and my back. Can you give me some tips for that?

    Reply
  5. Miranda  April 12, 2017

    Thank you for the wonderful information! This was very informative!

    Reply
  6. Kathryn  April 18, 2017

    I’m wondering, is one Mountain Climber one step, or is it one step with the left leg and one step with the right leg (also wondering for Russian Twists and Plank Hip Twists)?

    Reply
    • Gale Compton  April 18, 2017

      Kathryn, One of all the exercises you mentioned is as follows:

      1 complete mountain climber is after you’ve taken a step with both legs.
      1 complete Russian Twist and Hip Twist is after you’ve twisted to both sides.

      Reply
  7. Tania  May 26, 2017

    Thank you for this! I have had health issues for the last few years and really have lost alot of muscle tone and strength. I wanted something to help me get that back, not to mention to do with my daughter who struggles with weight. If you do 2-3 reps like she recommends it really does work!

    Reply
    • Emilia Horn  May 26, 2017

      You’re welcome, Tania! We’re glad it’s working for you!

      Reply
  8. Nicki  June 7, 2017

    This has just come at the right time as I need to get back into exercise. I am so lazy & a procrastinator not a good combo lol

    Reply
  9. Jay  June 7, 2017

    Hi, I have been using the plan for three weeks now and its a great way to start my day. Do you have any idea (approximately) how many calories one might burn on any given workout?

    Reply
    • Gale Compton  June 7, 2017

      Jay, Everyone is different and numerous varibles have to be taken into account to calculate calorie burn, i.e. age, weight, height, sex, etc. 🙂

      Reply
  10. Jay  June 7, 2017

    That is very true I didn’t remember that.
    Thanks

    Reply
  11. Tandra  June 12, 2017

    I love the way they show and tell you how to properly do the exercise, thank you very much this helps me alot.

    Reply
  12. Sandi  June 18, 2017

    What’s up with watching the videos of how to do the exercises correctly? I watch it once but once finished it goes into multiple advertisement videos and the only way to see the video of the exercise again is to back out completely from site and go back in. And when watching the mountain climber an advertisement talks over it.

    Reply
    • Gale Compton  June 18, 2017

      Sandi, You can click on the youtube button at the bottom and hit the back button to watch it a second time.

      Reply
  13. yvette Dominguez  June 22, 2017

    I’ve had knee surgery a year and a half ago. I was told not to do deep squats/lunges. Are sumo squats deep squats.?How can I effectively do squats/lunges, while not causing knee pain or further wear and tear?

    Reply
    • Emilia Horn  June 22, 2017

      Yvette, talk to your doctor about it–he or she would know best how to keep you from hurting yourself.

      Reply
  14. Lesley judd  June 29, 2017

    Do you have to do any warm up exercises before doing this work out ..don’t want to pull a muscle again

    Reply

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