In this article, I have created a simple exercise plan for beginners. It is composed of easy exercises that involve the major and minor muscle groups of the body for a complete workout. You can squeeze in this simple workout in the morning after waking up or at night when you get home from work. It is a circuit style workout (focusing on weight loss exercises) that you can repeat 1 to 4 times if you want a more vigorous exercise session. You can also increase the number of reps for a more intense workout.

First Week

Day 1 – 20 Jumping Jacks, 15 Squats, 12 Pushups, 20 Crunches Day 2 – 20 High Knees, 12 Lunges (each side), 12 Pushups, 15 seconds Plank Day 3 – 20 Jumping Jacks, 15 Squats, 15 Pushups, 20 Crunches Day 4 – 20 High Knees, 12 Lunges (each side), 15 Pushups, 20 seconds Plank Day 5 – 10 Burpees, 20 Squats, 10 Plank Jacks, 25 Crunches Day 6 – Take a walk (20 to 30 minutes) followed by 15 Minutes of Stretching Day 7 – Rest Day

Second Week

Day 8 – 25 Jumping Jacks, 20 Squats, 15 Pushups, 25 Crunches Day 9 – 25 High Knees, 12 Lunges (each side), 15 Pushups, 25 seconds Plank Day 10 – 25 Jumping Jacks, 20 Squats, 15 Pushups, 25 Crunches Day 11 – 25 High Knees, 12 Lunges (each side), 15 Pushups, 25 seconds Plank Day 12 – 15 Burpees, 25 Squats, 15 Plank Jacks, 30 Crunches Day 13 – Take a walk (20 to 30 minutes) followed by 15 Minutes of Stretching Day 14 – Rest Day

Third Week

Day 15 – 30 Jumping Jacks, 25 Squats, 20 Pushups, 30 Crunches Day 16 – 30 High Knees, 15 Lunges (each side), 20 Pushups, 30 seconds Plank Day 17 – 30 Jumping Jacks, 25 Squats, 20 Pushups, 30 Crunches Day 18 – 30 High Knees, 15 Lunges (each side), 20 Pushups, 30 seconds Plank Day 19 – 20 Burpees, 30 Squats, 20 Plank Jacks, 35 Crunches Day 20 – Take a walk (30 to 45 minutes), 15 Minutes of Stretching Day 21 – Rest Day

Fourth Week

Day 22 – 35 Jumping Jacks, 30 Squats, 25 Pushups, 35 Crunches Day 23 – 35 High Knees, 20 Lunges (each side), 25 Pushups, 45 seconds Plank Day 24 – 40 Jumping Jacks, 35 Squats, 25 Pushups, 40 Crunches Day 25 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 45 seconds Plank Day 26 – 25 Burpees, 40 Squats, 25 Plank Jacks, 45 Crunches Day 27 – Take a walk (30 to 45 minutes), 15 Minutes of Stretching Day 28 – Rest Day

Additional Tips

Wear something comfortable. Rest after every exercise so you can catch your breath. Drink plenty of water to prevent dehydration. Do not skip rest days to allow your body to recover. Reduce calorie consumption if your goal is weight loss. Consult your doctor before starting this exercise program especially if you have a medical condition. You can also check out this video for more tips: Barbell Hack Squat Exercise That Erin Stern Superfans Can’t Miss https://youtu.be/MqIQecLkz44 References https://www.consumerhealthdigest.com/fitness/fitness-exercies-its-types-and-untold-benefits.html http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0 https://www.glozine.com/lifestyle/health/fitness-secrets-you-probably-didnt-know-about.html Featured photo credit: Shutterstock via shutterstock.com