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

10 Squats
30 Russian Twists
10 Sumo Squats
20 Leg Lifts

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

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

Thursday – Rest Day

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

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


Russian Twists

Sumo Squats

Leg Lifts

Walking Lunges

Push Ups


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!

10 Comments on "Beginner’s Weekly Workout Plan"

  1. Nancy  February 25, 2017

    Thank you for all the valuable tips!

  2. Amber  March 4, 2017

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

    • Nichole Furlong  March 4, 2017

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

  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.

    • Gale Compton  April 7, 2017

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

  4. Dulce  April 8, 2017

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

  5. Miranda  April 12, 2017

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

  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)?

    • 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.


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