There is an incredibly huge amount of already prepared training plans on the Internet, regardless of whether you plan to practice in the gym or at home.
Couch-to-fit in 30 days: Run or jog 20 to 30 minutes every other day, then do three to four sets of bodyweight exercises like squats, pushups, lunges, burpees, or Russian twists
1-week sample exercise program:
Monday: 40-minute moderate-pace jog or brisk walk
Tuesday: Rest day
Wednesday: Walk briskly for 10 minutes
Thursday: Rest day
Friday: 30-minute bike ride or moderate-pace jog
Saturday: Rest day
Sunday: Run, jog, or take a long walk for 40 minutes
Most effective workouts: Break up workouts into cardio, strength, and HIIT.
Typical beginner program: Two to three days of cardio and two days of strength training
A five-day body part routine*:
Day 1: Chest, Shoulders, Triceps
Day 2: Back, Bice*ps, Tummy muscles
Day 3: Legs
Day 4: Chest, Shoulde*rs, Triceps
Day 5: Back, Biceps, Tummy muscles
Day 6 & 7 Relax day
The 21s workout: Three different movement range*s, all in one set of 21 repe*titions.
The four-week be*ginner's workout regimen:
Day 1. Push-Ups
Day 2. Pull-Ups
Day 3. Le*gs
Day 4. Push-Ups
Day 5. Rest.
High-Intensity Pre-Exhaust (H.I.P.E) workout: Mix of two popular workout forms High-Inte*nsity Training and Pre-Exhaust.
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Online platforms like fitness apps, YouTube channels by certified trainers, or reputable fitness websites often offer a variety of workout plans tailored to different goals (weight loss, strength building, etc.). Consider platforms like Fitness Blender, Nike Training Club, or Bodybuilding.com for structured plans. Additionally, consulting with a personal trainer or fitness professional can provide a customized workout plan that suits your specific needs and goals. Remember, it's crucial to choose a plan that aligns with your fitness level, preferences, and health condition for a safe and effective workout routine.