4-Week Beginners Workout Plan
Been a while since you’ve been active or maybe it’s your first time giving it a go? Use this 4-week plan to get moving and ramp up to more faster-paced routines.
WEEK 1
Goal: Get 3 days of walking
Monday: 20-30 minutes
Tuesday: Rest
Wednesday: 20-30 minutes
Thursday: Rest
Friday: 20-30 minutes
Saturday: Rest
Sunday: Rest
WEEK 3
Goal: Add on more days and more time
Monday: 45-60 minutes
Tuesday: 45-60 minutes
Wednesday: 45-60 minutes
Thursday: 45-60 minutes
Friday: 45-60 minutes
Saturday: 45-60 minutes
Sunday: Rest
WEEK 2
Goal: Add more walking days and more time
Monday: 30-40 minutes
Tuesday: 30-40 minutes
Wednesday: Rest
Thursday: 30-40 minutes
Friday: 30-40 minutes
Saturday: 30-40 minutes
Sunday: Rest
WEEK 4
Goal: Add time and introduce intervals for 3 days
Monday: Walk for 60 minutes
Tuesday: Walk for 60 minutes
Wednesday: Walk for 60 minutes w/ intervals
Thursday: Walk for 60 minutes
Friday: Walk for 60 minutes w/ intervals
Saturday: Walk for 60 minutes w/ intervals
Sunday: Rest
Intervals (2 Up 2 Down): Increase walking pace or jog for 2 minutes, then walk normally for 2 minutes
Speed up results: Add a strength training circuit 2-3 days each week.