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Image Credit: Dave and Les Jacobs/Getty ImagesIf you're eager to start a fitness routine but unsure where to begin, you've found the perfect guide. Fitness expert Lana Titus has designed a comprehensive weekly workout checklist to engage your entire body, featuring a mix of cardio, strength exercises, and recovery days.
Weekly Fitness Plan Checklist.
Grace CanaanMonday: Cardio Workout
- Engage in 30 minutes of cardio
- Options include biking, walking, hiking, or running stairs. For optimal results, alternate intervals—1 minute of walking, 1 minute of jogging, and 1 minute of sprinting.
Tuesday: Arm Workout
- 10 reps of Bicep curls
- 10 reps of Triceps kick-backs
- 10 reps of Shoulder presses
- Repeat the circuit twice more.
Wednesday: Abs and Oblique Workout
- Crunches, 20 repetitions
- Bicycle crunches, 20 repetitions
- Oblique crunches, 20 repetitions
- Plank, hold for 30 seconds
- Side plank, hold for 30 seconds on each side
Thursday: Lower Body Workout
- Walking lunges, 10 repetitions per leg
- Wall squat, hold for 30 seconds, gradually extending up to 1 minute as you improve
- Calf raises, 30 reps with both legs, followed by 15 reps on each leg
- Jump squats, 10 repetitions
- Complete this circuit two additional times.
Friday: Cardio Workout
- 30 minutes of cardio of your choice
- Refer to Monday for additional details.
Saturday and Sunday: Rest Days
- Rest and recover.
Frequently Asked Questions
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How many hours of exercise do I need per week?
According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity exercise weekly, along with two days of strength training.
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Is working out five days a week sufficient?
Consistency is crucial for achieving the benefits of exercise. There’s no set rule for how many days to work out as long as you reach the 150 minutes of moderate-intensity activity and two strength training sessions, as recommended by the Centers for Disease Control and Prevention.
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How many days of cardio do I need per week?
You can break the 150 minutes of cardio into whatever schedule works best for you. For example, you could go for an hour-long bike ride on two days, followed by a 30-minute walk one day. Alternatively, you could do 30-minute cardio sessions five days a week.
