If you prefer a clear day-by-day format, use this beginner schedule. For a monthly framework, go to the beginner fitness program at home.
7-Day Beginner Home Exercise Plan
| Day | Workout | Duration |
|---|---|---|
| Mon | Strength Circuit A | 30 min |
| Tue | Walk + mobility | 25 min |
| Wed | Strength Circuit B | 30 min |
| Thu | Active recovery | 20 min |
| Fri | Repeat Circuit A | 30 min |
| Sat | Low-impact cardio | 25 min |
| Sun | Rest | - |
Circuit A
- Squats x 10
- Incline push-ups x 8
- Glute bridges x 12
- Plank x 25 sec
Circuit B
- Reverse lunges x 8 per leg
- Knee push-ups x 6-8
- Hip hinge drill x 12
- Dead bug x 8 per side
Complete 2-3 rounds per session with 60-90 seconds rest between rounds. If needed, start with this basic 30 minute workout.
Progression Method
- Week 1: 2 rounds each strength day.
- Week 2: 3 rounds when form is stable.
- Week 3+: increase reps by 1-2 each movement.
Before starting any routine, review this beginning exercise program guide for safety and recovery basics.
