Starting a workout routine can be a daunting task, especially for beginners. Many questions run through your mind: What exercises should I do? How many sets and reps are appropriate? The list goes on. But don't worry! We've created an easy-to-follow beginner workout plan for women. This plan is designed to guide you through your initial fitness journey, focusing on exercises that are suitable for beginners and specifically tailored for women.
Note: Before starting any workout routine, it's advisable to consult with a fitness professional to ensure the exercises are appropriate for you.
Cardiovascular exercises are crucial for burning calories and improving heart health. On Day 1, we'll ease into the world of workouts with some simple cardio exercises to get your heart rate up.
| Exercise | Sets | Reps/Duration (Minutes) | Instructions |
|---|---|---|---|
| Jumping Jacks | 3 | 15 | Stand with your feet together and hands at your sides. Jump while spreading your legs and arms, then jump back to the starting position. |
| High Knees | 3 | 15 | Stand up straight and start jogging in place, bringing your knees as high as possible with each step. |
| Walk/Run | 1 | 10 | Choose a comfortable pace. If you're just starting, a brisk walk is enough. Gradually, you can increase your speed to a jog. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedA strong core is essential for good posture and overall fitness. On Day 2, we focus on exercises that will help you build a strong and stable core.
| Exercise | Sets | Reps/Duration (Seconds) | Instructions |
|---|---|---|---|
| Plank | 3 | 20 | Start in a push-up position, but with your weight on your forearms instead of your hands. Keep your body straight and hold. |
| Bicycle Crunches | 3 | 15 | Lie on your back, hands behind your head. Bring one knee and the opposite elbow close to each other while extending the other leg. Alternate sides. |
| Russian Twists | 3 | 15 | Sit on the floor, knees bent. Lean back a bit and twist your torso from side to side, touching the floor next to your hip each time. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedFlexibility and balance are often overlooked but are key components of a well-rounded fitness routine. Day 3 will focus on exercises that enhance these aspects.
| Exercise | Sets | Reps/Duration (Seconds) | Instructions |
|---|---|---|---|
| Yoga Stretch | 1 | 30 | Choose a simple yoga stretch like the child's pose and hold it for 30 seconds. |
| Leg Raises | 3 | 10 | Stand straight, hold onto a chair for balance. Lift one leg to the side as high as you can, then lower it. Repeat with the other leg. |
| Tree Pose | 2 | 20 | Stand straight, then place one foot on the inside of the opposite thigh. Bring your hands together in a prayer position and hold. |
So there you have it! Three days of varied workouts to get you started on your fitness journey. Each day targets a different aspect of fitness, making it a well-rounded plan. Remember, the key is consistency. So stick to the plan and you'll see improvements before you know it.
If you find this beginner workout plan for women helpful but are looking for something more personalized, consider upgrading to our Pro plan. Our tailored workout plans are designed based on your preferences and needs, helping you achieve your fitness goals faster.
Good luck and stay fit!