Beginner’s Weekly Workout Plan

Be the best version of yourself!

10 tips to stay focused while working out at home

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!

This post may include affiliate links.

Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

More by Sofia


  1. 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.

  2. 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)?

    1. 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.

  3. 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!

  4. 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

  5. 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?

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

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

  7. 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.

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

  8. 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?

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

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

  10. The problem that I have is with finding/staying motivated. Do you have anything that you an recommend for that?

    Thank you!

    1. Cheryl, Definitely! We all have periods where a little motivation is needed.

      Read and repeat a few of these several times each day, especially when falling asleep and immediately upon waking.
      Also, here are some of my favorite mantras.

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