Have you ever been trying to exercise on a regular basis but were not able to stick with your workout plan?
Don’t worry if your answer is yes! You are not alone.
There are millions of people in the world who are struggling with their workout plans. They start a new workout plan passionately, but they simply fail to stick with it and give it up after a few days.
The reason is they do not dedicate themselves to work hard for an specific amount of time to form an exercise habit. After the formation of exercise habit it gets way easier to begin and stick with any exercise or workout plan.
Most experts would tell you that you need to repeat a task for at least 21 days to make it a habit. This idea may be true for simple and less strenuous tasks such as dieting or book reading. But science confirms that you need much more days to form an exercise habit.
A new research by Kaushal and Rhodes, which was conducted in 2015, showed that to establish an exercise habit you need to keep exercising on a consistent basis for nearly 6 weeks (source). The workouts should be done for at least 4 times per week.
I’ve seen lots of people fail to stick to their workout plans and are unable to establish an exercise habits. That’s why I decided to create this workout plan for beginners. The aim of this workout plan is to help beginners establish an exercise habit and get prepared for more complex and advanced workouts.
All of the exercises included in this workout plan are effective, easy to do, and beginner-friendly. Each exercise included in this workout plan is there for an specific reason. These exercises involve all major muscle groups at least twice a week.
The formation of an exercise habit is not the only outcome of this life-changing get in shape workout plan for beginners. But, as the name implies, it will transform your body shape by strengthening your muscles, shedding pounds, and tightening the muscles.
Certainly you’ll experience some difficult times while you’re trying to establish the exercise habit. There are days when you’re not in the mood of exercising and prefer to huddle on the living room couch and watch your favorite tv show. The only way around it is to push yourself every single day, and hopefully you’ll have some good days.
After the completion of this 6-week program, you’ll be proud of yourself. You’ll feel more confident, and will be healthier and stronger.
The only equipments you need for performing these workouts are a pull-up bar, and a jumping rope. You can buy a pull-up bar from amazon and install it on any doorway. Jumping rope can also get bought from amazon.
To get the most out of your workouts, it’s recommended to get these two equipments and do all of the exercises recommended in this program without any changes. But, if for any reason, you prefer not to use these equipments, you can replace pull-up and jump rope exercises with other exercises.
You can replace jump rope with jumping jacks. You can also check this article to find a suitable replacement for pull-ups.
Use the exercises listed in this workout plan as your core exercises. To target a specific group muscles to serve a particular purpose such as toning up your butt, you need to add more specific exercises, which can serve your purpose, to this basic workout plan.
Below is the 6-week get in shape workout plan for beginners I promised to deliver above. I’ve also included a printable image version of this workout plan which you can print out or save for further reference.
Repeat all exercises of each day, 3 times in consecutive order.
Mon – 20 Jumping Jacks, 5 Push-Ups, 20 Toe Touches
Tue – 1min Jump Rope, 10 Squats, 12 Sit-Ups
Thu – 20 Jumping Jacks, 5 Pull-Ups, 12 Bicycle Crunches
Fri – 1min Jump Rope, 12 Lunges, 25 Donkey Kicks (each side)
Mon – 20 Jumping Jacks, 10 Squats, 12 Sit-Ups
Tue – 1min Jump Rope, 5 Push-Ups, 30 Donkey Kicks (each side)
Thu – 20 Jumping Jacks, 12 Lunges, 20 Toe Touches
Fri – 1min Jump Rope, 5 Pull-Ups, 12 Bicycle Crunches
Mon – 25 Jumping Jacks, 12 Squats, 35 Donkey Kicks (each side)
Tue – 2min Jump Rope, 6 Pull-Ups, 25 Toe Touches
Thu – 25 Jumping Jacks, 6 Push-Ups, 15 Bicycle Crunches
Fri – 2min Jump Rope, 15 Lunges, 15 Sit-Ups
Mon – 25 Jumping Jacks, 15 Lunges, 40 Donkey Kicks (each side)
Tue – 2min Jump Rope, 6 Pull-Ups, 15 Bicycle Crunches
Thu – 25 Jumping Jacks, 12 Squats, 15 Sit-Ups
Fri – 2min Jump Rope, 6 Push-Ups, 25 Toe Touches
Mon – 30 Jumping Jacks, 20 Lunges, 20 Bicycle Crunches
Tue – 3min Jump Rope, 15 Squats, 30 Toe Touches
Thu – 30 Jumping Jacks, 7 Push-Ups, 20 Sit-Ups
Fri – 3min Jump Rope, 7 Pull-Ups, 45 Donkey Kicks (each side)
Mon – 30 Jumping Jacks, 20 Lunges, 50 Donkey Kicks (each side)
Tue – 3min Jump Rope, 7 Push-Ups, 20 Bicycle Crunches
Thu – 30 Jumping Jacks, 7 Pull-Ups, 30 Toe Touches
Fri – 3min Jump Rope, 15 Squats, 20 Sit-Ups
Below, I’ve included videos which teach you how to do each exercise properly. Performing each move properly helps you to avoid injuries and get the most out of your workout.