Beginners self-love journey exercise routine to help drop weight

Here’s a 7-day workout routine for beginners who are aiming to lose weight. Remember to consult with a healthcare professional before starting any new exercise program, if you have any underlying health conditions.

Day 1: Cardio and Strength Mix

• Warm-up (5 minutes):
  • Jumping jacks or brisk walking.
• Cardio (20 minutes):
  • Brisk walking, jogging, or cycling.
• Strength Training (15 minutes):
  • Bodyweight exercises: Push-ups, squats, lunges, and planks.
• Cool Down (5 minutes):
  • Gentle stretching.

Day 2: Low-Impact Cardio

• Warm-up (5 minutes):
  • Arm circles and leg swings.
• Low-Impact Cardio (30 minutes):
  • Walking, swimming, or dancing.
• Cool Down (5 minutes):
  • Stretch your major muscle groups.

Day 3: Total Body Circuit

• Warm-up (5 minutes):
  • Light jogging in place.
• Circuit (Repeat 3 times):
  1. Squats: 12 reps.
  2. Push-ups: 10 reps.
  3. Planks: Hold for 30 seconds.
  4. Bent-over Rows (using water bottles or light dumbbells): 12 reps.
• Cool Down (5 minutes):
  • Stretch your legs, arms, and back.

Day 4: Active Rest Day

• Rest or Light Activity (e.g., walking).

Day 5: Cardio Intervals

• Warm-up (5 minutes):
  • Jump rope or brisk walking.
• Intervals (20 minutes):
  • Alternate between 1 minute of high-intensity (e.g., sprinting or fast-paced cycling) and 1 minute of low-intensity (walking or slow cycling).
• Cool Down (5 minutes):
  • Stretch your calves, hamstrings, and quads.

Day 6: Strength and Core

• Warm-up (5 minutes):
  • Arm swings and leg kicks.
• Strength Training (20 minutes):
  • Bodyweight exercises: Lunges, tricep dips, glute bridges, and bicycle crunches.
• Cool Down (5 minutes):
  • Stretch your core muscles.

Day 7: Active Rest or Yoga

• Rest or Yoga (30 minutes):
  • Gentle yoga poses to improve flexibility and relaxation.

Remember to listen to your body, stay hydrated, and gradually increase the intensity as you progress. Consistency is key! Find a video on YouTube that resonates with you if you do not know what these exercises are. It is ok we all have to begin somewhere as beginners, you got this beautiful!

For more personalized guidance, consider working with a fitness trainer or joining group classes at your local gym or community center.