Trying to set an exercise habit but you don’t know where to start? This 4-week beginner workout plan is built to give you the best plan to get you motivated. By the end of this month you will have built in the habit of exercising regularly and your progress will be noticeable. You will feel great and look great. You can do this at home and no equipment is needed.
4 Week Workout Plan for Beginners – Level One
- Jumping Jacks
- Push ups
- Squats
- Sit ups
- Lunges
- Burpees
Keep reading for a step by step guide for 4 weeks of these exercises with pictures and descriptions.
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Looking for a quick, convenient way to get more activity in your day, increase strength, and generally feel better about yourself?
I’ve got just what you need right here.
Introducing our all-new “4-Week Beginner’s Workout Plan.“
This is designed specifically for someone who has very little experience working out but wants to get a little more healthy in their lives.
This is perfect for you if you understand the importance of exercise and have goals to become more active, but lack the knowledge of how to do so.
This workout plan is 4 weeks long. It consists of 6 different exercises grouped into two simple workouts which gradually and progressively build upon themselves throughout the one-month period.
By the end you should be able to do more than twice the amount you started with.
HOW TO MAKE EXERCISE A DAILY HABIT
If you aren’t in a daily habit of exercising, this post is for you to help you start a consistent routine.
With exercise, you need to schedule a time for it each day. Maybe first thing in the morning or in the evening, pick what works for your schedule. Start small at 10 minutes per day to build the habit and then increase from there. Make it fun and challenge yourself.
Don’t let yourself skip a day. To make exercise a priority you need to keep with it everyday. Don’t just think “I’ve been doing it for 5 days this week, I can skip today.” Consistency is key.
If there will be obstacles in the way of exercising on certain days, try to anticipate them and schedule around them. You can build an active lifestyle by sticking to your plan.
This 4-week beginner workout plan is the perfect place to start with easy step-by-step instructions and detailed descriptions of each exercise.
Follow this workout plan and you will be feeling so good by the end of one month that you will be addicted to your daily workout.
The detailed explanation for the 4-Week Beginner Plan is below. First I wanted to introduce you to a few other bonuses that will be helpful to you in your progress:
After this 4-week plan is done and mastered, what’s the next step?
Our 6-Week “Back to Basics” Workout Plan is perfect for you.
Contains 24 completely unique workouts – every major muscle group is covered.
Designed specifically for BEGINNERS with simple moves that maximize efficiency.
Includes exercise progressions for each exercise to make them harder or easier.
The best workout guide or beginner – guaranteed.
Of course we all know that any fitness/weight loss plan is “made in the kitchen”.
Proper nutrition is a crucial part of maximizing your success.
Check out our “30-Days of Healthy Eating Menu Plan”
30 days of healthy recipes including breakfast, lunch, dinner, and two snacks.
Complete recipes including nutrition facts.
Tips and advice to increase your success.
CLICK HERE TO LEARN MORE.
Let’s get started with your
4-Week Beginner’s Workout Plan.
As mentioned previously – this is the perfect workout plan for anyone looking to get started exercising but lacks the direction to do so.
This is the best beginner’s plan as it takes you from a level of relatively little activity to a point where you can confidently start most workout plans out there.
You’ll perform each workout during the week according to the number of reps listed on the plan.
Each week includes 6 workouts, one for each day of the week, plus a rest and stretch day.
This workout plan consists of two different workouts that will progressively build upon themselves. It starts out low in the first week and slowly builds up as you get stronger and better. You’ll be able to see and feel the difference at the end of the month.
Push PLAY on the video below for detailed instruction and demonstration of each exercise performed in this series. Remember – proper form is key to minimizing injury and maximizing your outcomes.
The following pictures and videos will help clarify proper performance of each of these exercises:
Jumping Jacks
- Start with your feet together and your arms relaxed.
- Jump and separate your feet while bringing your arms up overhead.
- Jump again and return your feet and arms to the starting position
Push Ups
- Come to the ground in push up position- place palms and toes on the floor, with arms straight.
- Keep back neutral and flat.
- Drop chest until it comes close to touching the ground.
- Raise back up into starting position.
Squats
- Stand with legs hip-width distance apart. Keep arms in front of you or on your hips.
- Keeping knees just over your toes, bend at the hips and knees to lower down as if sitting
- Lower until your thighs are parallel with the floor.
- Straighten and stand back up.
Sit Ups
- Lay on your back with your knees bent- hands behind your head but NOT interlocked.
- Use your abs to pull your head, shoulders, and torso up off the floor into a sit-up position.
- Slowly return to starting position.
Lunges
- Start in a standing position.
- Step forward on one leg and drop your weight straight down, keeping your knee just above the toe.
- Drop until your thigh is parallel to the ground and your opposite knee almost touches the floor.
- Come straight back up.
Burpees
- Start in a standing position
- Quickly drop down and touch the floor with your hands just beside your feet.
- Jump your feet straight back behind you.
- (Optional – do a push up at this point)
- Jump your feet back up towards your hands, return to the starting position, and jump 6 inches off the floor with hands raised high.
how many sets do you do for each workout?
Hi Emma,
This was designed for someone just starting out exercising. That being said just the number of reps indicated is all the workout entails. However, if you want to do this one and are a little more advanced, 2-3 sets of each exercise would be a great option! Thanks for asking,
Jared
Hello! Thankyou so much for this beginners guide. Ive wanted to tone up for my wedding but didnt know how to begin so this step ny step is great! One question though if I may as Ive confused myself; do the numbers 1-7 under each week equate to days or reps?
Many thanks,
Jess
Hi Jess,
The numbers 1-7 are the days of the week; the number of reps are indicated in front of each exercise. Good luck getting ready for the upcoming wedding!
Jared
For lunges, are the number of reps for each leg or in total?
Hi Emily!
If this is your first experience with this type of workout I would recommend dividing the number of reps between each leg (“30” = 15 on the right and 15 on the left). As you get stronger consider performing the number of reps on each leg for more of a challenge!
Thanks!
Jared
Hi Jared. For the lunges, the reps are per leg or can we devide it? Thanks a lot.
Hi Del!
If this is your first experience with this type of workout I would recommend dividing the number of reps between each leg (“30” = 15 on the right and 15 on the left). As you get stronger consider performing the number of reps on each leg for more of a challenge!
Thanks!
Jared
How many times a day are we supposed to do this is it only once a day?
Hi Ali! Depends on your experience level… as it’s meant for very basic beginners the minimum is go through it once. If you’re a little more experienced, you might do 2-3 sets of each exercise. Hope that helps! Jared
Hi, Jared! Is this considered a full body workout??
Hi Jeannetta! With the exercises presented in this series we’re working most major muscle groups in your body. I would consider this a full-body workout!
This is Level One… so is there a level two and three somewhere?
In my brain! 🙂 Just gotta get it onto the site one of these days!
Since I’ve had my kids I’ve gotten a bit chubby and not happy with the appearance of my body. So my dumb question is how much weight do you think I could lose doing this? Thank you so much for this! Didn’t know where to start and if it have something in front of me saying so this or that helps so much. Thanks again!!
Hi Mary! Absolutely not a dumb question – I love it! Truthfully this is a great way for anyone with no previous knowledge of working out to start exercising. These exercises introduce strength training to all the major muscle groups in your body, but the real difference is made with consistent exercise lasting about 30 minutes a day and a healthy diet. If you’re really looking for something that will be maximally effective I would direct you to our “Back To Basics” workout plan ebook. It’s designed for beginners and includes a complete video with each workout so you always “have something in front of [you] saying do this or do that”! Check it out here: http://toneandtightenstore.com/product/back-to-basics-6-week-beginners-workout-guide/
How does this equate to 3times a week ? Day 1and 2 = 1workout sorry I’m confused does it say 3 per week or am I confused?
That post has been up for 2 years now, Robin, and no one has caught my mistake on that! 🙂 I’ve fixed it now – you simply perform each workout according to the sets/reps indicated on the days that it mentions. Thanks so much for catching that for me!
HI Jared,
I am a below knee amputee who is looking to over all tone and tighten. This workout looks great, but I don’t know if I can perform the burpees as my range of motion for my right leg is restricted due to the suspension sleeve of my prosthetic. Is there something I can do to modify or a different exercise with similar results?
Thanks
Hi Julie. Could you maybe do these with just your left leg? Hold your right leg/prosthetic in the air behind you as you go through the burpee motion with just your left leg? Or could you remove the prosthetic for this exercise? Another option might be a “quiet burpee” where instead of “jumping” both your legs behind you at the same time you step your right and left legs back one at a time. Just some ideas. Good luck!
Hi! Thank you for your beginner workout. I am a middle-aged sedentary mom that works at a computer all day.(Have you seen Kung Fu Panda? Is there a level Zero?) I am not in a hurry- I want to build a strong base to exercise for the rest of my life, and I am very concerned with preventing injury. Because of those goals, I will be using the modifications you outline in your video, but I’m unsure of how that combines with the workout schedule. So, would I run through a fully-modified month and then do normal for a month? Or would I go back to an unmodified week 1 if I feel improved? I guess this is a question for all levels, as you progress to harder exercises. How should a person progress in reps/sets with modifications to no-modifications as they become stronger? Thanks again!
Hi Cmmc97! I’m stoked you found this workout and thanks for your question! This workout plan is designed for very basic beginners; you might surprise yourself and be able to do them according to what’s outlined. However, if you feel modification is still necessary I would spend 1-2 weeks modified before jumping in to the full workout I have outlined. Hopefully you’ll surprise yourself with how fast you make some improvements! Hope that helps…