21 Day Workout Plan for Beginners

 Want to ease into working out, but not quite sure where to start? Try our 21-Day Jumpstart Exercise Plan! It is perfect for beginners and can help you make exercise a regular habit.

Want to ease into an exercise plan, but not quite sure where to start? Try this 21-day beginner workout routine safely designed to help you make exercise apart of your regular routine.

(Because as they say, it takes 21 days to build a new habit!)

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This comprehensive exercise plan for beginners’ plan will introduce you to functional and beneficial movements that hit every major muscle group. Focus on nailing the movement itself and as you become more comfortable, feel free to challenge yourself even more by adding a set of reps, sets, or weights.

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It is also important to commit to the full 21 days’ challenge – if you miss a day, repeat the day before to get back on track. Take advantage of the rest days to make sure the muscles properly recover are not overworked to lower the risk of injury.

Beginner’s Workout Routine

Complete the workout as a circuit, moving from one exercise to the next with rest in between.

Week 1:

Perform one set of each exercise, resting for 30 seconds between each movement.

Day 1:     30 jumping jacks, 20 alternating lunges, 25 crunches, 5 push-ups, 20-second plank
Day 2:     10 burgees, 10 sit-ups, 15 triceps dips, 20 butt kicks, 20 toe touch crunches
Day 3:     25 mountain climbers, 5 push-ups, 25 crunches, 20 walking lunges, 20-second wall sit
Day 4:     20 butt kicks, 15 triceps dips, 10 burgees, 15 squats, 20 toe touch crunches
Day 5:     30 jumping jacks, 15 step-ups, 10 sit-ups, 20 ab bikes, 20 alternating lunges
Day 6:     REST DAY
Day 7:     30 mountain climbers, 20 squats, 8 push-ups, 20 butt kicks, 25 toe touch crunches

Week 2:

Perform one set of each exercise, resting for 30 seconds between each movement.

Day 8:      40 jumping jacks, 30 alternative lunges, 30 crunches, 8 push-ups, 25-second plank
Day 9:      12 burgees, 10 sit-ups, 15 triceps dips, 25 butt kicks, 25 toe touch crunches
Day 10:    30 mountain climbers, 8 push-ups, 30 crunches, 20 walking lunges, 30-second wall sit
Day 11:    25 butt kicks, 15 triceps dips, 12 burgees, 20 squats, 30 toe touch crunches
Day 12:    30 jumping jacks, 20 step-ups, 15 sit-ups, 20 ab bikes, 25 alternating lunges
Day 13:    REST DAY
Day 14:    40 mountain climbers, 20 squats, 10 push-ups, 30 butt kicks, 25 toe touch crunches

Week 3:

Perform two sets of each exercise, resting for 30 seconds between each movement.

Day 15:     40 jumping jacks, 30 alternative lunges, 30 crunches, 8 push-ups, 25-second plank
Day 16:     12 burgees, 10 sit-ups, 15 triceps dips, 25 butt kicks, 25 toe touch crunches
Day 17:      30 mountain climbers, 8 push-ups, 30 crunches, 20 walking lunges, 30-second wall sit
Day 18:      25 butt kicks, 15 triceps dips, 12 burgees, 20 squats, 30 toe touch crunches
Day 19:      30 jumping jacks, 20 step-ups, 15 sit-ups, 20 ab bikes, 25 alternating lunges
Day 20:      REST DAY
Day 21:      40 mountain climbers, 20 squats, 10 push-ups, 30 butt kicks, 25 toe touch crunches

Additional Components of an Exercise Plan

No matter the experience level, imperative components of an exercise plan are warm-ups, cool-downs, along with adequate nutrition and hydration:

Warm-Up

Before jumping into a workout, it is important to participate in some sort of warm-up to “warm up” the muscles and elevate the heart rate. Do so with a light jog, bike ride, jumping jacks, or other preferred exercise for at least three to five minutes, even upwards of 10 minutes.

Also stretch the loosened your muscles to make them more flexible with dynamic stretches, or slow and controlled movements, rather than remaining still and holding them. Dynamic stretches may include arm circles, leg raises, hip rotations, and yoga poses.

Cool-Down

An effective cool down regimen can reduce pain and stiffness following a workout, which likewise helps adherence to an exercise plan. Reduce heart rate with a light, 10-minute jog or walk and stretch out muscles while they are still warm.

Do “static” or holding stretches for up to 30 seconds at a time, breathing deeply throughout and holding stretches for 10 to 30 seconds. These sort of post-workout stretches helps lengthen muscles and improve their flexibility.

Hydration

Hydration is key and equally as important as the actual workout when it comes to recovering properly and reaping the greatest benefits. Regular exercisers and athletes should drink 16 ounces of water leading up to activity, along with six to 12 ounces immediately prior to exercise and every 15 to 20 minutes of active training.

So when tackling the current beginners exercise plan and in the future, be sure to have a water bottle conveniently on hand to keep hydrated and drink as needed throughout the workout.

Nutrition

As they say, “You can’t outrun a poor diet…” There is also much truth to the “80/20 Rule,” which signifies weight loss is predominately “80 percent diet and 20 percent exercise.” So in addition to the tackling the beginner workout routine, it is important to evaluate and modify the diet, as good nutrition is at the core of good health and weight loss.

While nutrient needs and recommendations vary based on numerous factors, including age and gender, a sound diet incorporates more wholesome foods, including whole grains, fruits and veggies, lean and plant-based proteins, milk and dairy products, and healthy fat sources, and limits those produced with refined flours, sugars, and other additives.

If unsure where to start, let a weight loss meal delivery service guide you by offering nutritious and delicious meals directly to doorsteps.

Meals are doctor-designed and dietitian-approved and provides a scientific balance of complex carbohydrates, whole grains and fiber along with lean protein and healthy fat ratios to jumpstart and sustain healthy weight loss and help you reach your goals.