Are you ready to get in shape with a simple, easy workout plan? You don’t have to do an exhausting, sweaty exercise program to reap weight loss rewards. Try one of these workouts to start your plan.
Sample workout programs for beginners
You’ve got nothing to lose and so much to gain, so why not start your exercise program now? The point is to do something…anything, on most days of the week. Set a short-term goal to complete 3 workouts during your first week, then add workout days gradually until you are doing some form of activity on most days of the week.
The type of exercise you choose to do is less important than the consistency of your program. But if you are short on ideas, here are a few workouts to get you started.
- Walk. You already know how to do it, so why not structure it into a 30-minute workout and count it as exercise? Walk slowly for five minutes, pick up your pace for 20 minutes, then cool down and walk slowly again for 5 minutes.
- Aqua Jog. If your joints don’t feel good when you walk for long periods of time, try pool running, or aqua jogging. Many public pools provide the blue belt you need to keep your upper body afloat. Once you’re in the water you simply walk without letting your feet touch the bottom of the pool. No belt? Just walk in the water with your feet on the pool floor.
- Bike. Dust off your Schwinn and hop aboard. Take a leisurely spin around the neighborhood or better yet, find a continuous path that allows you to keep pedaling for 30 minutes or so without stopping for lights and traffic.
- Dance. Put on some music, grab your kids, your sweetie, or none of the above and groove for at least 30 minutes. If your neighbors see you in the window, give them a lecture about the benefits of easy exercise and invite them to join you.
Remember, the point is simply to get moving, establish a routine and build confidence. If you want to increase your enjoyment and boost the health benefits add at least five minutes of easy stretch exercises at the end of your session.
Once you’ve established a routine, don’t worry. You don’t have to give up the easy workouts. These low intensity days will continue to play a key role in your weight loss program as recovery days. You’ll eventually add moderate intensity exercise and perhaps even high intensity workouts to boost your metabolism and burn calories. But for now, start slowly and enjoy the ride.
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