Workout Routine for Beginners

Whether you have set goals for your physical fitness or are just wanting to try something new, getting started with a workout schedule can be challenging. With so many movements, equipment options, and more available, it can quickly become overwhelming.

Fortunately, getting started as a beginner can be done with little to no equipment at all. Below is an effective workout routine for beginners that is a great first step towards planning a fully flushed out workout regimen.  Here’s a sample workout:

Warm Up

A strong warm up should be the start to any workout. As many sites, such as Mind Diagnostics, cover, exercise is an important step in feeling better mentally and physically. It’s best to perform dynamic stretches when warming up, rather than static stretches. The main difference is that the former involves stretches that require movement, whereas the latter requires stretches that are stationary.

For example, here are some sample dynamic stretches to try out:

  • Forward and reverse arm circles
  • Knee circles
  • Side-to-side shifting lunges
  • Butt kickers or high kicks

Aim to absolutely warm up the muscles that you will be working out on a particular day but try to get your whole body ready to workout with these stretches.

Main Exercises

An important part of working out is ensuring that you do not burn out your muscles. The best way to do this is by splitting the muscle groups you work so that each muscle group gets at least 24 hours of rest before it is worked out again. Let’s look at a sample upper/lower body split:


For this day, focus on your upper body muscle groups. The muscles you will aim to work will be your chest, arms (both biceps and triceps), back, and abdominals. This workout will not require any equipment, but feel free to substitute with any exercises that you are a fan of.

Here’s a sample:

  • Push Ups (3 sets, 10 reps)
  • Plank Hold (2 sets, hold till you fail)
  • Side Plank Hold (2 sets, hold till you fail)
  • Bench or Chair Dips (3 sets, 10 reps)
  • Incline/Decline Push Ups (3 sets, 5 reps each)


To give your upper body a rest, Tuesday can be a leg focused day. The main muscle groups you will work are the hamstrings, calves, and glutes. Here’s a sample workout:

  • Bodyweight Squats (3 sets, 10 reps)
  • Lunges (3 sets, 8 reps each leg)
  • Bulgarian Split Squats (2 sets, 5 reps)
  • Squat Jumps (2 sets, 10 reps)


For the third day in your schedule, it’s best to return to your upper body workouts. Perform many of the same movements, but consider substituting in new exercises such as:

  • Russian Twists (3 sets, 10 reps)
  • Crunches (2 sets, 15 reps)
  • Knees to chest (3 sets, 10 reps)


Rather than working your legs the same way as two days prior, Thursday will be a cardio day to get the heart pumping. Go for a jog or extended run to ensure your leg muscles are worked and your heart is beating. Alternatively, consider signing up for classes such as boxing or kickboxing that are high-intensity cardio classes.


Finally, for the last day of this routine, combine all the upper body exercises you did earlier in the week and do them one more time all combined. After this, take two days to rest over the weekend (or take part in passive exercise such as hiking), before repeating the routine the following week.

Cool Down

The end of every workout should include static stretches to bring your heart rate back down. Here are some sample stretches:

  • Butterfly Stretch
  • Arm Pull Across Chest
  • One Leg in One Leg Out
  • Arm Behind Head Triceps Pull

Getting into the habit of working out on a consistent basis can seem difficult but starting small with a beginner’s workout is a great strategy. Once you are comfortable with the above workout, or one similar, transition into a more advanced workout that uses more equipment and challenges more of your muscle groups!