Let’s be honest, lots of people plan to start an exercise program, but many give up for two main reasons.
- People rarely prepare themselves for a new exercise routine.
Before beginning a workout regimen, you should have a firm understanding of what your goals are, and how long it’ll take to achieve them. Many people show up at the gym without a plan, go through the motions for a couple weeks, then give up when they don’t see immediate results. Remember that with no plan, there are no goals, no progress, and no results! - People overestimate their abilities. Training twice a day sounds better than once. Training seven days a week is better than five. Lifting heavier weights sounds better than lighter, and longer runs sound better than shorter. But, this intensity from the get-go is completely unrealistic and unsustainable.
The trick to creating an effective routine is, to be honest about your current fitness level. Here’s a good starting point…
- Identify your goals
- Map out a timeline for how long it’ll take you to achieve them
- Block out how much time you can commit to exercising each day
Once you’ve answered the above, give this two-week exercise plan a try! Remember to make the workouts work for you, your level of fitness, and schedule.
Two-Week Workout Plan
Week One
Day 1
Complete five rounds.
- Push-ups (10 reps)
- Bodyweight squats (20 reps)
- Forward lunges—each leg (5 reps)
- Plank—side plank (each side) and traditional plank (30 seconds each)
Day 2
- 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
- Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 30 minutes.
Try to increase your mileage over time. Don’t push too far, too fast.
Goal: Once you are comfortable running for 30 minutes, run a 5K (3.1 miles). If a 5K is easy for you, run a 10K (6.2 miles).
Cool down: Do an easy jog for 10 minutes and then stretch.
Day 3
Complete five rounds.
- Bodyweight squat (20 reps)
- Leg raise (20 reps)
- Lateral lunge (10 reps each leg)
- Plank hold (30 seconds)
Rest for 30 seconds and start again.
Day 4
Complete four rounds.
Note: Do as many reps as you can in the allotted time.
- Push-ups (60 seconds)
- Side plank—right (30 seconds)
- Side plank—left (30 seconds)
- Incline push-ups (30 seconds)
- Decline push-ups (30 seconds)
Rest for 60 seconds and start again.
Week Two
Day 1
Complete one round.
- Jump squats (50 reps)
- Sit-ups (50 reps)
- Push-ups (50 reps)
- Jump lunges (20 reps each leg)
Rest for 2 minutes and then complete two rounds of the next circuit.
- Russian twist (30 seconds)
- Mountain climbers (30 seconds)
Rest for 30 seconds and start again.
Day 2
- 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
- Do a 400-meter run 4 to 8 times at maximum effort.
Rest for the amount of time it takes you to complete a 400-meter run.
Cool down: Do an easy jog for 10 minutes and then stretch.
Day 3
Note: Complete this circuit as many times as possible in 15 minutes.
- Box jumps (5 reps)
- Burpees (10 reps)
- Sit-ups (15 reps)
- Bodyweight squats (20 reps)
Day 4
Complete six rounds.
- Squats (20 reps)
- Jump squats (10 reps)
- Forward lunges (10 reps each leg)
- Jump lunges (5 reps each leg)
Rest 2 to 3 minutes and start again.
Complete two rounds.
Note: Do maximum reps in the allotted time.
- Push-ups (60 seconds)
- Sit-ups (60 seconds)
Rest for 60 seconds and start again.
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